The JEE Advanced 2024 exam is being held today, Sunday, May 26, with IIT aspirants from across the country preparing to take this admission test. The Joint Entrance Examination (Advanced), will be held in two shifts, Paper I will be held from 09:00-12:00, Paper II will be held from 2:30 PM-5:30 PM.
As students across the nation prepare to face this challenging test, it's essential to stay calm and focused. In an exclusive interview with Moneycontrol, Anu Rajgarhia, a psychologist at Mpower, shares insights and tips to help students manage stress and anxiety during the JEE Advanced 2024 exam.
The first step is to recognizing mental stress signs
Rajgarhia highlights that competitive exams like JEE Advanced can be a significant source of stress due to the high stakes involved. Common signs of mental stress among students include:
1. Excessive worry about the exam outcomes and future prospects
2. Procrastination and escapist behavior like excessive gaming or social media use
3. Difficulty in concentration and memory
4. Increased irritability and mood swings
5. Negative thinking, self-doubt, and loss of confidence
6. Persistent sadness and social withdrawal
7. Changes in eating habits and sleep patterns
8. Physical symptoms like fatigue, headaches, and digestive issues
How to managing exam stress and anxiety
To manage last-minute stress and anxiety, Rajgarhia recommends the following strategies:
Breathing Techniques: Inhale through the nose and exhale slowly through the mouth several times to calm the nervous system.
Mindfulness: Focus on the present moment using grounding techniques to distract from anxious thoughts.
Visualization: Close your eyes and visualize successfully answering all the questions.
Positive Affirmations: Replace negative thoughts with positive affirmations like, "I feel confident" and "I can recollect all that I have learned."
Self-Talk: Change your inner dialogue from "I have to crack this exam" to "I'm doing my best, and if it doesn’t go as planned, it's not the end of the world."
Preparation: Arrive early at the exam hall, review notes if needed, and mentally prepare for the exam.
Physical Readiness: Eat a snack and stay hydrated to ensure physical energy and concentration.
Coping with disappointment
If students find that their exam did not go as well as hoped, Rajgarhia suggests:
Talking it Out: Share feelings with a friend, family member, or professor to gain perspective and relief.
Perspective: Remember that exam results are important but do not define one's worth or future success.
Self-Compassion: Avoid self-criticism and look at the situation with empathy.
Acceptance: Move from disappointment to acceptance, and consider revising plans and exploring other options.
Parental Support: Communicate with parents about how they can provide support during this time.
By following these strategies, students can navigate the stress of JEE Advanced with a calmer and more focused mindset, improving their chances of performing well and maintaining their mental health.
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