Preparing for a competitive exam is tough and involves certain risks to mental health that should not be underestimated. Recognizing and preventing them is key to success in exams. Prevention, that precious word
The process of preparing for a competitive exam is not only an intellectual challenge, but also puts a great deal of pressure on our mental health. Obviously, if the effort and dedication involved were not worth it, no one would do it. We are clear that the job opportunities they offer are a good enough goal to go for it and sacrifice certain things, but it is not if, in the process, we harm our mental health. The good news is that if we take the appropriate measures to prevent the "undesirable effects" of preparing for a competitive exam, we will be able to avoid or mitigate them and our emotional stability will not be affected. But in order to understand what we should do, we first need to know what harms us. Let's look at some of the mentioned "undesirable effects" of preparing for a competitive exam:
1. The Weight of Uncertainty
In addition to the extremely competitive nature of competitive exams, which constantly brings uncertainty in the form of doubts about our own worth. The fact that we never know if all the effort will translate into success can be really distressing, which will generate constant stress and anxiety that will undermine our mental health throughout the process.
2. A Solitary Routine
The isolation that we need to prepare for competitive exams, even if it is self-imposed in many cases, becomes a barrier to our emotional well-being. The intense study routine reduces our social interactions and leads us to a state of loneliness that can negatively affect us if we are not used to it.
3. Social Pressure and Impact on Personal Relationships
In addition to the previous isolation, there is the fact that our loved ones demand more from us than we can give. It's normal, they are used to our presence and they miss us, but they don't realize the harm they can do. There are dozens of clichés that we will hear from our environment throughout the process:
Stay a little longer, you can study tomorrow, you also need to rest, I'm sure you already know it, one day won't make a difference... Obviously, they do it with good intentions, but for exam takers it means constantly resisting temptations, feeling social pressure and guilt for having to say no, guilt also if we don't say no, fear that they will eventually not count on us if we say no often... The intense focus on studies can distance us from friends, family and partners and generate additional tensions that contribute to the deterioration of our mental health.
4. Unrealistic Expectations
The perception of social expectations and self-imposed demands create a breeding ground for pressure. The feeling of having to meet unrealistic standards can trigger anxiety and stress.
5. Continuous Exhaustion
Exhaustion is not only physical but also mental. Fatigue from long hours of study can manifest itself in symptoms such as lack of concentration, irritability, and apathy; clear signs that mental health is at stake.
6. Impact on Self-Esteem
Inevitable setbacks during preparation can have a significant impact on self-esteem. Not to mention the more than likely possibility of not getting a place on the first try. Each stumble can feel like a blow to self-confidence.
7. Lack of Immediate Gratification
Preparing for a competitive exam is a long process without immediate rewards. The absence of instant gratification can affect motivation and generate feelings of discouragement and emotional exhaustion.
8. Information Overload
The overwhelming amount of information that needs to be absorbed can lead to cognitive overload. This not only depletes mental resources, but can also contribute to experiencing anxiety and a sense of being overwhelmed.
9. Time as an Enemy
Time pressure can become a constant enemy. The feeling of not having enough time to cover all the topics can generate additional stress that directly affects mental health.
How to take care of our mental health during the preparation for a competitive exam: crucial strategies
Now that we know the monster, let's see how to kill it. Preparing for a competitive exam does not have to be a path to madness and social isolation. With good planning and knowing everything that can harm us, we can prepare for the exam without damaging our mental health along the way.
1. Learn Stress Management Techniques
Let's learn and practice stress management techniques as if they were another subject. From meditation to breathing techniques, these strategies will be tremendously valuable in maintaining calm and preserving our mental health.
2. Set Realistic Goals
When preparing for a competitive exam (especially at the beginning), we often fall into the trap of setting unrealistic goals. It is essential to define achievable objectives and thus avoid unnecessary pressure and catastrophic disappointments.
3. Create Healthy Routines
A balanced routine is key. Incorporating time for study, rest, exercise, good nutrition, and recreational activities creates a balance that contributes to better mental health. If we cannot take the next exam, it will be for the next one, but we should not binge study. Our mental health depends on us having time for everything and facing a competitive exam is a marathon, not a sprint.
4. Take Care of Our Support Networks
Loneliness is harmful, so we need solid support networks. We must take care of the ones we already have and learn to assertively explain what our needs are at this time. It is also very rewarding to share experiences with other exam takers because it creates a sense of community that mitigates isolation. It is crucial to find a balance between studying and connecting with other aspirants with whom to share experiences and strategies.
5. Rest without Remorse
Rest is essential. Let's accept that taking time off is not a luxury, but a necessity. Let's leave guilt for other matters; rest is not an option if we want to maintain long-term mental health.
6. Foster a Positive Mindset
Let's cultivate a
positive mindset. Facing challenges with optimism not only relieves stress, but also strengthens our mental health.
7. Seek Professional Help
Let's not underestimate the power of professional support. Seeking the help of a psychologist or counselor can be an effective strategy for managing the emotional burden associated with preparing for a competitive exam.
8. Vary Study Methods
Monotony can increase stress. Let's diversify our study methods to keep things fresh and avoid mental fatigue. In the
eTítulo blog and social media, we will have content that will help us find the formula to eliminate study monotony.
9. Small Celebrations
Let's celebrate our achievements, big and small. Recognizing and celebrating milestones during preparation reinforces our motivation and prevents emotional exhaustion caused by the lack of short-term gratification.
10. Flexibility in the Face of Challenges
Finally, let's be flexible. Adaptability to unexpected challenges is key to maintaining mental health. Accepting that not everything will go according to plan allows us to face obstacles with greater tranquility.
