How To Deal With Stress While Preparing For Entrance Exams

Preparing for entrance exams brings intense stress due to unpredictability. Balancing academics, family, and future aspirations requires strategies like mindfulness, structured routines, exercise, and proper sleep.

Check tips to deal with stress during entrance exam preparation.

Source : ABPLIVE_AI

By Dr. Jini K Gopinath

Preparing for entrance exams is a pivotal moment in a student's academic journey, often accompanied by intense pressure and anxiety. Unlike conventional exams, entrance exams carry a higher degree of unpredictability, intensifying the stress for students. With the multifaceted roles they play in their daily lives—balancing academics, family, friends, and future aspirations—the challenge of managing stress becomes paramount. In this article, we will explore effective strategies to manage exam stress and maintain mental well-being.

Entrance exams are always different from regular exams. Conventional exams always have some predictability, which is the opposite of entrance exams. It gets inclusive. Having a schedule/structure is essential in combating the stress around entrance exams.

The harrowing impact on a student's mental health just before their entrance exam can be daunting. A student's life is no less than a whirlwind of emotions, especially with the multiple hats they wear, such as being a student, a family member, a friend, and a potential future professional.

Keeping up with transitions, schedules, late-night studies, and managing their social circles, the chances of them getting overwhelmed are high. According to a survey across Indian Universities, 67% of students are stressed.

That is the harsh reality in the changing landscapes of Indian education systems.

Why Has There Been An Increase In Entrance Exam Stress Among Students?

The pressure on Indian students before entrance exams is soaring, fueled by cutthroat competition. A recent study found that 1 in 3 college students experiences significant depression and anxiety mainly because of peer pressure, fear of failure and imposter syndrome.

Here are some significant reasons:

• Intense Competition: The fierce competition for limited seats in prestigious institutions amplifies stress levels, as seen in 2023 when over 2 million students competed for around 16,000 seats in IITs.
• Social Media's Infringement: The prevailing exposure to social media has led to an increased desire for competition, emphasizing the need to exercise caution.
• High Parental Expectations: Parents often put significant financial and emotional investments into their children's success, which can create immense pressure for many students. 85% of students feel pressured by parents to excel in entrance exams, leading to anxiety and depression.​ 
• Fear of failure: The pressure to succeed in their chosen career path can be overwhelming for many young people. They may fear failure and the possibility of disappointing themselves or others.

What Are Some Effective Strategies To Consider?

In today's world, there's a growing emphasis on mental health. Private and government entities are working to normalize mental health awareness. This is crucial as it empowers individuals to recognize and address their mental health needs.

Despite active encouragement, many people are still uncertain when and where to engage in these discussions.

A study showed that 72.2% of students preparing for medical entrance exams experienced high levels of stress that interfered with their daily functioning.

We need to increase access to mental health services, reduce the stigma of mental illness, educate Gen Z about the potential adverse effects of social media, and develop digital wellness programs. These programs can include tools and resources to help students manage their screen time, set healthy boundaries with technology, and promote a balanced digital lifestyle to help them manage their mental health.

Measures Students Can Take To Combat The Stress

Facing the mounting pressure of entrance exams, students can take proactive steps to manage stress effectively and safeguard their mental well-being.

Students who practised mindfulness and exercised saw a 20% drop in exam anxiety.

Ways To Practise Mindfulness

1. Adopting Physical Movement: When you are stuck overthinking, changing your place is essential; it automatically shifts your thinking. It can be something as simple as getting up for a glass of water, stepping out to talk to someone, or peering outside your window. Regularly engaging in physical activities such as walks, exercise, hobbies, or spending time in nature can make you feel proactive and in control of your stress levels.
2. Practice Mindfulness: Mindfulness techniques, such as meditation or deep breathing exercises, can help you stay present and calm your mind. Focusing on the present moment reduces the urge to dwell on past events or worry about the future.
3. Healthy food intake: Skipping meals must be avoided as it leads to low blood sugar, causing severe health concerns
4. Proper sleep cycle: Providing your body with 7-8 hours of uninterrupted sleep is crucial, as a lack of sleep can negatively impact your cognitive function.

Entrance exams can be challenging for students. However, it's important to remember that there are effective strategies to manage this stress. Implementing positive strategies like mindfulness, maintaining a balanced routine, regular exercise, and healthy sleep patterns can effectively assist in managing this stress. Studies have shown that these techniques not only reduce anxiety but also improve academic performance, providing hope and reassurance to students.

(The Author is the Chief Psychology Officer at YourDOST)