UPSC Exam Preparation Tips: In the high-stakes world of competitive exams like the UPSC, the mental well-being of students often takes a backseat amidst the pressure to excel. However, with the introduction of the new "Guidelines for Registration and Regulation of Coaching Center 2024", coaching centres are now being encouraged to prioritise the psychological welfare of their students. This paradigm shift not only benefits the students but also enhances the overall effectiveness of the coaching/preparation process.
The unique nature of the UPSC exam presents its own set of challenges, including prolonged periods of uncertainty and self-doubt. The constant analysis of one's self-worth under parental and societal pressure can exacerbate feelings of stress and anxiety. Unlike other
exams with quicker results, UPSC aspirants endure a lengthy waiting period, with prolonged feelings of anxiety. The pressure to perform, coupled with the absence of a quick feedback mechanism further amplifies these challenges, often leading to depression.
It's not uncommon for aspirants to experience a dip in motivation during their preparation phase. Feelings of inadequacy and guilt may arise when taking breaks or deviating from study schedules for any reason. The idealised image of the perfect student or topper can fuel
unrealistic expectations, perpetuating a cycle of negative emotions known as the Emotional Drag Cycle.
The study material and information for UPSC preparation, like the latest notes, books, mock tests, etc. are now readily available on the internet. However, motivation continues to be a challenge to overcome for students. Recognising these challenges, the new guidelines advocate for practical strategies to boost motivation and resilience during the preparation journey. The philosophy of Stoicism offers practical tools to navigate uncertainty and maintain resilience. The STOICS were a group of Ancient Greek Philosophers, whose philosophy teaches that the development of self-control is a means of overcoming destructive emotions. This is uniquely suited for the Civil Service Examination journey. Below are six practical exercises derived from stoicism to boost motivation during the UPSC preparation journey.
Ravi Kapoor, Chief Mentor for UPSC at Testbook and a psychology counselor, offers invaluable insights on navigating the emotional and psychological landscape of UPSC preparation.
Here are the key points:
1. Amor fati or love of fate:
Aspirants can focus on what they can control in the present moment, rather than becoming fixated on future outcomes. This mindset shift allows for greater acceptance of circumstances and reduces the impact of external stressors on mental health.
2. Drawing inspiration from role models:
Aspirants should choose a role model who is an individual they respect highly and believe in. Imagining a role model who would navigate similar situations can offer insights into maintaining composure and self-belief. By envisioning the affirmations and strategies employed by their idols, aspirants can cultivate a positive mindset conducive to success.
3. Celebrating small victories:
Recognising the progress made, no matter how incremental, reinforces a sense of accomplishment and encourages continued effort. Treating oneself to small rewards, whether it's a favorite meal or leisure activity, can provide much-needed moments of relaxation and rejuvenation amidst rigorous preparation.
4. Acknowledge discomfort and self-doubt:
Rather than viewing them as obstacles, aspirants can reframe these emotions as indicators of development. Embracing the challenges inherent in the UPSC journey is a testament to one's commitment to personal and professional growth.
5. Practicing gratitude:
Taking time to reflect on the blessings in one's life fosters a sense of perspective and resilience. By cultivating an attitude of gratitude, aspirants can cultivate a positive mindset and maintain motivation even in the face of adversity.
6. Cognitive Dissonance- Stay away from the UPSC Fantasy:
If the gap between reality and your expectations is too large, you feel psychological discomfort. For example, the idealised topper vs your current state of preparation or the ideal timeline of your preparation vs the actual rate of progress. As you compare your reality with the idealised state, your ‘inner critic’ and self-doubt increases causing you to spiral into depressive thought cycles. It is actively harmful and dangerous if it takes you away from your goal in the real world. Know that perfect schedules, consistently met deadlines, organised goals and predictable results do not exist in real UPSC preparation.
In conclusion, preparing for the UPSC exam is not just about acquiring knowledge; it's a journey of self-discovery and resilience. By acknowledging the challenges inherent in the process and adopting practical strategies to nurture mental well-being, aspirants can
navigate the ups and downs of preparation with confidence and determination. As we continue to recognise the importance of mental health in academic success, these initiatives serve as a testament to our commitment to holistic education and student welfare.
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