08 June 2024 15:22

How to Avoid Burnout While Preparing for UPSC Civil Services Examination (CSE)? (Pt 1)
The Preparation
Each year lakhs of aspirants attempt the CSE in order to achieve their goal of becoming a
civil servant for the country. Each year the number of applicants, competitiveness,
expectations and pressure also increases many folds. And rightly so, because this
examination not only requires immense patience, perseverance, consistency, resilience but
also regular practice, and ‘smart hard work’.
When someone decides to take this examination, it is with prior knowledge and acceptance
of the fact that they might not be able to lead their former pre-aspirant lives anymore. A
certain amount of change in the personal life and habits are required to clear this exam.
Aspiring aspirants, as such, have to undergo many changes, starting with their lifestyle and
daily habits, and extending to the kind of people they remain in touch with; and to some
extent, managing social pressures from family and friends.
Most serious aspirants are therefore well aware and prepared for the fact that this journey
would require them to sacrifice a lot of things. However, what needs to be consciously kept
in mind is that in this preparation process one shouldn’t get ‘burnt out’ because if that
happens the goal of clearing the CSE will be defeated before it’s truly even begun!
The Burnout
It’s common practice for CSE aspirants to sit up late at night and study back to back, day
after day, which makes the adage 'burning the midnight oil’ sound literally right. Aspirants
also often let go of their sleep so that they can cover an ‘extra chapter’ or ‘topic’. No doubt,
utilising the highest possible number of hours in a day is essential to cover more and more
of a vast syllabus but what aspirants must understand is that they should not compromise
on their health while doing so.
Always know that when we subject our bodies to high stress, and to rigorous discipline and
discomfort, in order to increase our efficiency, we also at the same time need to let the body
rest properly. A healthy body, that is well rested and a mind that is free from stress are
therefore two of the foremost requirements for any CSE aspirant.
Let us now see how we can avoid a burnout while preparing for the Civil Services
Examination.
Time management
Time is the most crucial factor for all CSE aspirants.
Hence, most aspirants end up making tight schedules and try to ‘squeeze-in-squeeze-out-
time’ whenever possible. They tend to think less about their health and more about how to
reach their goals. However, here is one place where the age old saying - health is wealth -
apply.
Another thing is that when our body fails to keep up with our pace of work we might end up
spending more time in unproductive labour. So, first, aspirants should ask themselves, do
they want to be winners of the sprint or the marathon? Do they want to become helpless
midway and give up on their dreams or do they want to work towards their goals till they
reach the final stages? Do they want to burnout or do they want to keep burning until they

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 reach the final stages? Do they want to burnout or do they want to keep burning until they
succeed?
Burnout, as defined by the dictionary, refers to the phenomenon where a person is unable to
concentrate on their work or study. Such a person might feel uninterested and distracted
from his or her work at hand. To understand it better, the constant feeling of exhaustion,
inefficiency and cynicism are the three major symptoms of burning out.
For example, after having studied for long hours at a stretch, one might start feeling
physically and emotionally exhausted. Suffocation, helplessness, recurring headaches, fever
and fatigue, are some of the other common symptoms of a burnout.

The foremost reason for a person to feel ‘burnt out’ is when he or she experiences stress
for prolonged periods of time. The alarming fact is that it does not show its symptoms until a
very long time. Symptoms remain hidden!

Time management is therefore very important and developing an effective time table
keeping health in mind is crucial. Allowing breaks in between study sessions to break the
monotony is also equally important.
Try these: taking a short walk in the open, deep breathing, or watching a soothing video…

How to Overcome a Burnout?

After having gone through such a long discourse on what is burnout and what the reasons
for it are, let us now focus on what are some of the simplest steps that we can take to stay
away from the risk of burning out while preparing for UPSC CSE.
Steps to Overcome a Burnout
• 6-8 hours of undisturbed sleep: The human body, since ages, have learnt to adapt to survive
in various stressful conditions. It is because of this fact that our species has survived for so
long. But the question now is - for how long can we manage stress? If we start putting our
body through a lot of stress and discomfort, and keep doing it for a long time, initially our
body will resist but then, as nature intended, we will get adapted. But slowly after some
time, we will start realising that our body needs a considerable amount of energy to
function. And if we expect our body to really catch up with us, we will need to supply it with
constant doses of energy which we can easily get by sleeping properly for a good 6-8 hours
a day. One must never consider sleep as a waste of time. On the contrary, these napping
hours will ensure that our faculties get a well-deserved rest. This way our body will catch
up with our pace of work (and life). Sleep is thus, the best natural rejuvenation one can find
and it works for the best in our case.
• Short rests in between long hours of gruelling study: Sitting for long hours at a stretch can
be mentally tiring. We might soon start feeling headaches, blurriness or even a feeling of
suffocation. Short 10 to 15 minute breaks during study hours are a must. If one feels stress
building up, one can listen to soft music or even practice short yoga sessions to relieve of
the stress. Moreover, a brisk walk in the park or garden can also be a great option for
refreshment. The point here is that one has to take the mind away from books during these
short breaks.
• Mindful eating: Many a times, it can been seen that CSE aspirants tend to eat less, or worse

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• Mindful eating: Many a times, it can been seen that CSE aspirants tend to eat less, or worse
eat whatever they can find easily during their preparation period (especially true if living
away from home). Aspirants must understand that such habits are unhealthy and would
make their body weak and prone to diseases which in turn would affect their capacity to
prepare. A mindful healthy diet is therefore a must if one were to succeed in this exam.
• Continuously motivating yourself: The right motivation can turn the tides in one’s favour
miraculously. CSE aspirants should know the importance of motivation in their life. There
are many inspirational speeches by UPSC rank holders and also by other motivational
speakers that can help one feel spiritedly high. Also, watching movies like The Shawshank
Redemption, Coach Carter etc are good because it can provide the necessary mental push
needed when one is feeling low.
• Cutting off negative people: There is no dearth of negative people surrounding us. CSE
aspirants need to understand that people with negative feelings should be at best avoided.
Any kind of negative thoughts or discussions can become a deterrent while pursuing the
CSE goal. It can especially become more dangerous when one is in his weakest moments.
Rather, when at times one is feeling really down or discouraged it is best to be around
people, friends or family, who can instil positivity in us. People who say, “you cannot do it” or
“this is really difficult and not something you can manage” or “don’t waste your time as it’s
unachievable for you”, etc. should always be kept at bay.
• Not cutting off your social life: It is one of the most prominent myths related with the CSE
examination that staying away from your social life is critical for success. One can think that
becoming the modern-day version of a hermit can assure us of our success, however, and
on the contrary, completely shutting off our social life can become one of the main reasons
for a burnout. So, a mindful social life is also important to avoid burnout and to achieve
success in the CSE.
• Talking to your parents/mentors more often: Sometimes, parents or mentors may be the
ones who can lift our mood greatly. This is because there is a sense of assurance that they
are the ones who mean the best for us, always. Talking to them or seeking their guidance is
going to help immensely whenever a sense of helplessness or a feeling of confusion engulfs
the mind. At times, we may even have that one or two close friends or relatives who inspire
us and help us elevate our motivation levels. Keeping in touch with such folks is gainful and
therefore recommended.
• Exercising daily: This point here, needs to be stressed a lot because exercising is really
important for a CSE aspirant. When aspirants start preparing for this examination, mostly
what they do is either they sit at home or in a classroom or at a library, and this cuts down
physical activities to a huge extent. In doing so, we technically become couch-potatoes
which can be really harmful for our health. So, if aspirants cannot take out much time out
for a complete workout or for extensive exercises then they should at least do short 5-10
minutes exercise sessions in between study schedules 2-3 times daily. This will help the
body stretch and relax and as a result the mind will be able to focus better on study.
• Taking mock tests for what they are: Though giving mock tests is really important for gaining
experience and getting feedback, the marks obtained in these exams are in itself not the
most important thing. Rather, what these marks are used for is what that really matters.
Many aspirants are seen comparing their own marks with others who have scored high in
such mocks, and after doing which, it is often observed that they can go into a shell of some
sort in order to protect their own scores from criticism. This is not a fruitful behaviour
because the central purpose of mock tests are to let candidates know about the level of
their preparation so that they can improve their preparation. Moreover, if candidates are to
compare marks, they should compare it with their own previously scored marks instead of
with marks of others. So, a mindful reviewing of mock test scores is advised.
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 with marks of others. So, a mindful reviewing of mock test scores is advised.
• Believing in yourself: It is a well known fact that when you believe in yourself, half the battle
is already won. Keep reminding yourself why you have embarked on this journey. Each time
you are reminded of the reason and your goal flashes in front of your eyes, it will make you
realise that all the sacrifices you have gone through are not meaningless. You will then
realise that you are, in fact, on the right path!
• Playing some sport once a week: This is probably one of the very basic things that we are
taught while at school. The importance of sports cannot be reiterated enough. Sports, just
like exercises, helps one remain physically fit. The added advantage of playing a sport is that
while playing a sport, we also use our mental powers to react, think quick, or even to plan
out strategies. It helps, as such, in our brain becoming more active. If aspirants do not find
the time to play some sport on a daily basis, playing even once a week should be more than
enough.
• Setting small, realistic and achievable goals for a day: Preparing a time-table to cover the
vast syllabus of CSE is only the first step. After that, planning for small and achievable goals
within that time-table (like reading the Hindu newspaper inside of 45 minutes), and planning
it for everyday, is also critical. This is important because doing so provides us with a sense
of achievement at the end of each day. Feeling accomplished works magically for the
betterment of our various psychological states. The daily accomplishment of goals and
recalling it while retiring for the night can help us recharge our batteries and bring us closer
to our goals.
• Giving yourself small incentives: On completion of a daily goal (could be weekly too), we
could give ourselves a small incentive or reward in the form of a small gift or treat. This is a
great method for teaching oneself to work enthusiastically towards achieving one’s own
goals. If you remember, in order to make us learn, our parents, teachers and elders had all
tried this strategy on us when we were young. Perhaps it is now time that we use this
strategy on ourselves. Do give it a try!
• Taking out time for your hobbies: Last but not the least, to avoid burnout, pursue hobbies.
The importance here is on connecting to a hobby emotionally so that it refreshes the mind
from time to time. In any case, one has to fill up hobbies in the Detailed Application Form
(DAF) for Mains Exam, so there is no harm in pursuing your favourite hobby during your
preparation.
To conclude, when you look back at the above points you will have realised that although the
issue of burnout is severe, the preventive methods are relatively very simple. It’s all mind
play. What you feed the mind is exactly what it returns back to you. So, why not be masters
of our own mind and conquer all of our dreams? And, let us also spread this awareness and
stand up against the issue of burnout such that the next time when any CSE aspirant says “I
am feeling a burnout..”, we reply “Burnout? What is that?!”

How to Manage Stress During IAS Exam Preparation

Discover the secrets to acing the IAS exam with ease! Learn how to keep calm and crush
your stress with our ultimate guide.

Preparing for the Indian Administrative Service (IAS) exam can be overwhelming and
stressful for many aspirants. It is a highly competitive exam that tests knowledge, aptitude,
and decision-making abilities. Aspirants have to cover an extensive syllabus and be updated
with current events and changes in the political and economic landscape of the country. All

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 with current events and changes in the political and economic landscape of the country. All
of this could be a recipe for stress and anxiety, impacting the performance and preparation
process of the aspirant.

However, stress is not always bad. Moderate stress can provide the necessary drive to
complete tasks and motivate us to perform better. The aim is to manage stress effectively
so that it does not lead to burnout, a state where physical and emotional exhaustion reduces
productivity and wellbeing.

The objective of this blog is to provide a curated guide with expert tips for managing stress
during the IAS exam preparation journey. This guide will help aspirants understand the
sources of stress and provide actionable tips to reduce and manage it effectively.

Section 1: Understanding the Sources of Stress

Sources of Stress:

The IAS exam preparation process has several stressors that aspirants need to manage.
These stressors can be broadly categorized into five main groups:

• Academic Pressure: The vast syllabus of the IAS exam may feel daunting, and aspirants may
experience stress while fulfilling the academic requirements.
• Timetable: The exam pattern of the IAS exam is extensive, and preparing for it practically
requires dedicating several months of consistent studying. Breaking down the exam
timetable can cause stress and anxiety.
• Social Support: The IAS exam preparation journey can be solitary, and it is essential to have
a support system to manage stress and anxiety.
• Self-Doubt: Convincing oneself that they are not good enough, fear of failure and
underperforming can lead to self-doubt, which can cause anxiety.
• Anxiety: Feeling worried and stressed about IAS exam failure is a common problem faced by
aspirants undergoing the preparation process.

Impact of the Stressors:

The stressors mentioned above can impact the preparation process in several ways. Here
are a few examples:

• Concentration and Focus: Stress can reduce concentration, focus and lead to a lack of
attention to detail that's essential for success in the IAS exam.
• Time Management: Stress can impact time management skills, leading to a difficulty in
following a schedule, meeting deadlines and a lesser effort put in preparation.
• Learning and Retention: Stress can reduce learning and retention capability, making it
harder to comprehend and apply new information.
• Mental and Physical Health: Stress can also take a toll on the aspirant's physical and mental
health, leading to burnout, fatigue, and emotional instability.
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•
health, leading to burnout, fatigue, and emotional instability.

Section 2: Tips for Managing Stress during the IAS Exam Preparation Journey
Here are expert tips and strategies to manage stress during the IAS exam Preparation
journey:

Academic Pressure

• Preparation Plan: A well-planned preparation strategy can reduce stress and anxiety levels.
Divide the syllabus into smaller, achievable tasks and focus on difficult subjects, but do not
neglect other subjects. Using a weekly and monthly timetable can help in tracking progress
and be on track for the overall syllabus completion.
• Breaks: It's crucial to take frequent breaks during long study sessions to avoid burnout.
Short breaks every hour and more extended breaks during the day help to refresh your
mind and improve concentration.
• Practice Tests: Practice tests allow aspirants to identify areas of weakness and improve
their score. They also help in boosting confidence, reducing stress, and reducing anxiety
during the actual IAS exam.

Timetable

• Realistic Goals: Set realistic goals in short-term and long-term objectives. This creates a
feeling of progress and reduces anxiety.
• Proper Monitoring: Regular monitoring and measuring the efforts can help in keeping track
of the progress; it is also essential to, evaluate efforts and become flexible about the
planning if needed.
• Diversify Studies: Changing subjects regularly in diverse ways will keep confidence high and
engage aspirants, reducing stress levels.

Social Support

• Mentorship: Experienced mentors can provide guidance and support, driving motivation and
inspiration and helping to reduce stress levels.
• Physical Support: Encouraging family and friends to participate and help with household
tasks will help reduce aspirant's overall workload, taking some pressure off and reduce
stress levels.
• Networking with peers: Converse with peers preparing for the exam and share tips and
experiences. This creates a feeling of solidarity, reduces stress levels, and leads to moral
support.

Self-Doubt & Anxiety

• Positive Self-Talk: Replace negative self-talk with positive affirmations. This builds self-

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• Positive Self-Talk: Replace negative self-talk with positive affirmations. This builds self-
confidence and helps reduce stress levels.
• Meditation: Meditation helps in focusing on present moments, reducing the amount of stress
experienced and balancing the emotional framework.
• Physical Exercise: Exercise relieves anxiety, releases endorphins and provides a positive
energy flow and helps relieve stress.
• Relaxation Techniques: Deep breathing, aromatherapy, and Yoga are a few techniques that
help aspirants relax and provide focus, enabling them to balance stress and subsequent
anxiety levels effectively.

"Success in the IAS exam demands a calm mind and a focused approach. Follow these
stress management tips and crush the competition. #IASexam #StressManagementTips”

Section 3: Case Studies

Here are some case studies of aspirants who managed their stress and their experience:

Case Study 1:

Neha had quit her job and was preparing for the IAS exam full-time. However, excessive
stress had taken a toll on her, making it difficult to concentrate. A change in her preparation
strategy did wonders. She learned to break her study sessions into manageable chunks,
took frequent breaks, and spent time with family and friends.

Case Study 2:

Shukla was feeling the pressure of the upcoming IAS exam with limited time on her hands.
Seeking the help of her mentor and peers, she recognized her weak spots and honed onto
breaking the topics into smaller sections. The active involvement in physical activities and
frequent breaks worked wonders for her, providing a break from the intensity of the topics.

Case Study 3:

Sanjeev found himself prone to procrastination and underperforming. Positive self-talk and
regular task monitoring reassured him, focusing on his abilities, not the shortcomings.
Incorporation of routines such as physical exercise and meditation helped improve his
concentration and reduce stress, ultimately improving his exam scores.

Conclusion

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Stress is an inescapable aspect of preparing for the IAS exam. It can impact not only the
aspirant's wellbeing but also their exam performance. However, managing stress effectively
by understanding its sources and utilizing expert tips such as breaking the syllabus into
smaller chunks, taking frequent breaks, seeking mentorship, practicing positive self-talk,
and incorporating relaxation techniques can be instrumental in preparing for the IAS exam.

Aspirants preparing for the IAS exam should make stress management an essential aspect
of their preparation journey, seeking help when necessary, following the tips provided to
ensure they don't succumb to burnout and negative side effects of stress. Successful
management of stress during the preparation journey is key to successfully clearing the IAS
exam and achieving aspirations.

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