How to manage stress and anxiety when preparing for the UPSC CSE

The Hindu

2 days ago

Preparing for the UPSC is not just about mastering an expansive syllabus but also about being able to stay focused, remain positive, and be mentally fit for a long period of time. While books, notes, and mock tests are important, managing stress and anxiety during the preparation period is often a game-changer.
Managing stress properly can help one perform well but, if not, it can take drain energy and focus and lead to self-doubt. Chronic stress can lead to burnout, which can lead to a sense of disconnection from what one wants to accomplish. A clear and composed mind helps in better understanding, recall, and decision-making, which are crucial both in preparation and in the exam hall. So let's look at some healthy and sustainable ways of managing stress.
Know your feelings: First, recognise the difference between normal exam stress and chronic anxiety. Stress might show up as restlessness before a mock test or a drop in energy during revision weeks. Anxiety, however, feels heavier. It may include a constant sense of worry, poor sleep, irritability, or even physical symptoms like headaches or fatigue. Being aware of these feelings is the first step. Don't ignore them. Addressing them early can prevent long-term harm.
Balanced routine: A well-planned day brings clarity and a sense of control. Divide your day into manageable slots with heavy tasks in the morning and revision or writing answers for the mid-day, and lighter activities in the evening. Include time for meals, rest, and leisure. Aim for 7–8 hours of sleep and at least 30 minutes of physical activity — brisk walk, a run, or yoga — as these release endorphins, which are natural stress reducers
Small wins: The vastness of the UPSC syllabus can be overwhelming so break down big goals into small, daily or weekly targets. Instead of thinking about completing all of GS Paper II, for example, focus on mastering a few topics each week. Keep a planner or a study tracker. When you see how much you've covered, it can give you a much-needed boost during self-doubt.
Stay connected: The UPSC journey can feel lonely, especially if you're away from home. But isolation also intensifies anxiety. Make an effort to stay connected with family, friends, mentors, or fellow aspirants. Talk about your challenges. Just expressing your feelings can ease the emotional weight. Joining online or offline study groups can help not only with academics but also with emotional support. Shared experiences remind you that you're not alone.
Mindfulness: Daily meditation — even for 10 minutes — goes a long way in calming your mind. Simple breathing exercises can help centre your thoughts. Mindfulness techniques can also reduce anxiety. Multitasking may feel productive, but it often leads to a scattered focus and increased stress.
Nutrition matters: Food and mood are connected. Fuel your brain with nutrient-rich meals, plenty of fruits and vegetables, and protein. Avoid excessive caffeine — it can spike anxiety — and stick to water.
Write regularly: Writing practice can help manage anxiety. As you get used to structuring your answers and essays under time pressure, your confidence builds and reduced panic of D-day. For the essay, practise writing in a calm and clear tone. Focus on coherence, argument flow, and language rather than trying to sound 'perfect'. Over time, writing will become more intuitive and less stressful.
Stay motivated: It's easy to fall into the trap of overworking. But remember: more hours don't always equal more productivity. Give yourself time to breathe. Celebrate small achievements — completing a test series, improving your answer quality, or just finishing a tough topic. Visualise your goal, but also enjoy the process. You're learning, growing, and pushing your limits and that's something to be proud of.
Stress and anxiety are not signs of weakness; they're part of being human. What matters is how you respond to them. Success in the UPSC exam doesn't just come from how hard you study but also from how well you take care of your mind along the way.
The writer is CMD, NextIAS.