Sayli Pathak shares de-stressing tips for students (before entrance exams) in the post-COVID world

How can students overcome the dual pressure of performing well in an entrance examination and the risk of getting infected with COVID-19? Read expert tips from Sayli Welukar Pathak here.

Being confined to our houses, not being able to meet our friends and relatives, this is not how we imagined 2020 to be. Our homes are no longer the place where we could relax and forget all our worries. Instead, they have turned into our office, school, coaching institutions, etc. This change has not been easy for adults, let alone the adolescents struggling with mixed emotions. These students, who are at the crossroads, choosing a career for themselves, deciding the path for their lives are probably most affected by the pandemic, not physically but mentally.

Their academic interests have taken a back seat. Postponement/cancellation of the entrance examinations has not helped the already stressed minds. But the pandemic is unpredictable, we do not know when our lives will go back to normal. Hence, the show must go on.

Shiksha approached an ‘Adult and Child Psychologist’, Sayli Welukar Pathak to bring some insights for these students and help them fight this battle with ease. Sayli Welukar Pathak is the founder of Urdhva Psychological Counseling Centre, Nagpur. She works with adolescents and young adults, helping them take important decisions about their lives and interpersonal issues. In an exclusive interview with Shiksha, Sayli shares some tips for the candidates preparing for any entrance examination, and how they can deal with the dual pressure of performing well in an entrance examination and the risk of catching the infection.

Also Read: Shiksha Opinion Poll: NEET 2020/JEE Main in September, Mass Opinion is Postponement

Sayli Pathak shares de-stressing tips for students [before entrance exams] in the post-COVID world

Shiksha.com: The lockdown has resulted in zero activity period for students, they cannot go out even for classes. This has increased the mental stress for them. What is your advice for such students?

Sayli: I understand that this pandemic has turned our world around by 360 degrees. And not everyone is finding it easy to cope with this. Things have been changing so fast that we are not getting enough time to process it. As far as the students preparing for exams like NEET/JEE are concerned, they have to deal with a lot of uncertainty. Also, they are not able to attend their classes, or study the usual way. But, there are so many online platforms available today. There are so many organisations which help you prepare for these examinations online.

But when you talk about the stress and anxiety which has been resulted due to this uncertainty, it is natural to face such emotions in such times. But to cope up with this, one has to accept the situation. This is a global pandemic, we do not when this will end or when we will find a cure for this. But accepting and adapting to the new of functioning will help. Remember that change is the only constant. Things will probably never be the way they were before March 2020.

Find out ways to make the most of this situation and be functional even in this scenario. We are physically confined to our homes and we are not able to do much about it. But we can follow a routine during these times. When we talk about anxiety and stress, we must remember that our mind is not independent of the body, they work in sync. So if you are inactive or unhealthy, your mind will not be in order. So have a routine and be disciplined. Allocate some time for exercise each day and try to stay as healthy as possible. Also focus on your diet, eat healthy and nutritious food.

Next, stay organized. Allot a small space for your studies, like your study table or workstation. So when you sit there, your mind will receive a signal that the time to study has begun. Doing this will condition your mind in that direction.

Shiksha.com: The fear of COVID-19 has crippled their minds. Even with solid preparation, they do not want to risk going to the exam centres. What is your advice to them?

Sayli: The fear of catching the infection is genuine, especially when you look at the lives that the virus has taken. It is definitely a matter of concern for most. But, we cannot keep fearing this virus and keep our lives on a standstill. On one hand, we have to deal with this virus and on the other hand, we have to keep making efforts to normalise things, get things back on track. We do not know when the vaccine is going to be available or when this pandemic will end. We cannot put our lives on hold till then.

What we can do, take precautions and try to minimise the risk. The only way to go about it is not to fear the virus, take proper precautions, follow the guidelines prescribed by the government and try to minimise the risk. I am sure that if the authorities are organising exams of such mass level, they will take the necessary precautions at the centres. So, I would just like to advise both, students and the parents, do not fear this virus so much. Take the necessary precautions and live your life simultaneously.

Shiksha.com: How parents can help their wards to overcome their fear or talk them out of it?

Sayli: Today, when we are confined to our houses, we are not able to go out, meet our friends or relatives or teachers for that matter. Here, parents will play a very important role and act as a major support system for their children. This is because the children are spending most of their time with their parents and are under their influence. Parents can try to keep their children motivated during these times of uncertainty. They can engage their children in positive talks and help them stay on track. They can also help ensure that their children follow a routine.

Shiksha.com: Simple mental exercises to regain their focus amid all distractions and chaos for last-minute preparation.

Sayli: Rather than mental exercises, I would like to suggest to the students that they must be prepared to give the examination even the next day. The root cause of this anxiety, stress or any the negative emotion in this pandemic is uncertainty. We don’t know what is going to happen the next minute, this is giving rise to anxiety in the minds of not just the students, but the population in general. So more than mental exercises what will help them is to be prepared, be in touch with the subjects, to do their revision timely and keep themselves updated. Be focused on the exams, do not succumb to negative campaigns or news. Basically, try to engage yourself in the activities which fill you with positivity and reduce your stress. These can be anything, your hobbies, watching television or watching your favourite series online. And what is really going to save one on the exam day is their subject preparation, so be thorough with the topics/subjects. 

Shiksha.com: Anything to calm their nerves on the exam day.

Sayli: The day of your examination is D-day. So, you cannot do much on that particular day. However, to make that day fruitful, you need to follow certain basic steps to remain calm on the exam day. First step is the preparation for the examination. I believe that you should never leave your preparation for the last minute. You should finish revising at least a day before the exam day. If you keep preparing until the last date, chances that that you may not be able to recollect things. Preparing till the last moment also affects your attention power. Try to be calm and relaxed on the day of the examination. Do things well in time, like reaching the exam centre on time. You should have some time to relax, sit down and soak in the environment and then begin writing the exam. Next, your mind and body work in sync. For them to work properly, you need a lot of oxygen. Keep sipping water during the examination, it has a lot of calming properties. Monitor your breathing because it is a very important indicator of stress/anxiety. Try to be positive and optimistic on that day. Keep reminding yourself that you have given your best. 

Read More:

• NEET 2020 exam day instructions and COVID-19 guidelines 
• How to stay motivated during NEET 2020 preparation?