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The Science of Stress Management for PUC Students

The Pre-University Course (PUC) preparation is often recognized as a pressure cooker of academics, expectations, and uncertainty. As candidates juggle between academics and social pressures, stress becomes their familiar companion. This constant stress can significantly impact both mental and physical well-being while hindering the aspirant’s academic performance and overall quality of life. 

While students must ace the PUC exam with good scores, it is equally essential to understand their stress and master effective stress management techniques. Experts at Giraffe Learning help PUC aspirants navigate this challenging phase successfully.

Deciphering The Stress Response

The word ‘stress’ originated from physics where it is defined as tension applied to a material object. In psychology, stress is defined as a dynamic process when an individual’s situational demand exceeds available resources. During the PUC exam preparation, candidates may get stressed due to excessive job demands, tight deadlines, or inability to understand the curriculum.

The human body responds to perceived threats or deadlines with a physiological cascade. This is also known as the fight-or-flight response. This response can be triggered by the release of stress hormones like cortisol and adrenaline. Eventually, individuals feel on the edge and overwhelmed.

Negative Impact

Chronic stress has detrimental effects on various aspects of life. This includes:

  • Cognitive Impairment: stress can impair memory, decision-making, and focus. It hinders the academic performance and hampers the critical thinking skills. 

  • Mood: Elevated stress levels contribute to anxiety, mood swings, and depression, and in turn affect emotional well-being.

  • Physical health: Chronic stress weakens the human immune system. Thus, making individuals more susceptible to illness and raising the risk of chronic diseases. A recent study published in Neurology indicated individuals in high-stress jobs face a 22 percent higher risk of heart stroke than compared to individuals with low-stress jobs.

  • Sleep: Disrupted sleep patterns lead to fatigue, decreased productivity, and further exacerbate cognitive and emotional challenges.

Immense pressure and expectation to succeed on high career paths may take a deadly toll on students' mental health. According to the National Crime Records Bureau (NCRB 2020), every 42 minutes, a student took their life. Giraffe Learning advises its students to engage in relaxing activities like yoga, listening to music, and indulging in mild social activities in an attempt to address mental health crises. Our teachers and professionals are ready to help each candidate in every possible way.

Harnessing The Science For Effective Stress Management

Several science-backed techniques help PUC candidates manage stress effectively and thrive in a competitive environment.


Mindful practices like meditation help to cultivate present-moment awareness and calmness. In Sanskrit, ‘yoga’ means connection or union the goal of yoga is to integrate mind and body with postures and breathing methods.

There are various forms of yoga that can be practiced for stress relief and the most popular is Bikram yoga which is practiced in a hot room with a temperature as high as 1050F. The elevated temperature results in muscle relaxation and sweating.

Meditation or mantra chanting can help students increase their concentration. The best benefits can be derived if aspirants practice meditation from an instructor or healthcare professional.

Physical Activity

Lack of physical activity is the fourth leading risk factor for mortality all over the globe. Physical activity has a blunt response to stress as it reduces the secretion of the stress hormone cortisol. According to WHO, adults should engage in at least 150 minutes of moderate-intensity physical exercise weekly. This can be in the form of walking, cycling, playing games, sports, or gyming with friends.

Healthy Diet

Psychological stress increases the production of free radicals in the body. This can be responsible for chronic illness in humans. When the human brain is exposed to chronic oxidative stress, it increases his or her risk of depression and anxiety. Many fruits and vegetables have antioxidants that neutralize the radicals and prevent chronic diseases relating to stress.

Social Support & Professional help

Feeling overwhelmed often stems from a lack of control. Building strong social connections and sharing the daily challenges with friends, family, or any trusted mentor can act as valuable emotional support. Further, it aids stress management. Candidates can also opt to take professional help if necessary from a therapist or a counselor. It may be immensely beneficial. Therapists offer personalized strategies and time management techniques for their overall well-being.

Navigating The Storm: Using Science In Stress Management

Effective stress management is essential for the psychological as well as physiological balance of a student’s life. Though social support is effective, overall life satisfaction plays a significant role in overcoming adverse health outcomes. Humor and laughter are the best medicine. Vacationing is also effective, but given the fact that students face time limitations, a small weekend stay with friends can help improve their physical and mental well-being and improve concentration.

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