For Everyone
Everyday WellbeingExam ke tanav se bahar nikalna
A warm, plain guide for a student carrying too much exam pressure: how to steady your body and mind, study in a way that actually works, and remember you are far more than a mark on a sheet.
Aisa mehsoos hona koi kamzori nahi
Kisi bade exam se pehle agar seene mein jakdan ho jaati hai aur dimaag ekdam khaali ho jaata hai, to aap kamzor nahi hain aur aap akele bhi nahi hain. Yeh dar sach mein hota hai aur aam hai, aur iska matlab yeh nahi ki aapmein kuch gadbad hai.
Kuch raaton ko kitaabein aankhon ke saamne dhundhli ho jaati hain. Dil tez dhadakta hai, pet mein gadbad hoti hai, aur bheetar se ek aawaz kehti hai ki baaki sabko sab samajh aa gaya hai, bas aapko hi nahi. Hamare yahan exam ki duniya mein daanv itna bada lagta hai. Ek entrance test, ek board ka result, aur aisa lagta hai jaise aapka poora bhavishya, gharwaalon ki izzat, woh saara "log kya kahenge", sab kuch hall mein beetne waale un chand ghanton par tika hai.
To yeh dar samajh mein aata hai. Saikdon adhyayanon ko ek saath jodne waali badi research dikhaati hai ki exam ki ghabraahat sach mein hoti hai aur aam hai, ki yeh tab sabse zyada tang karti hai jab koi test bahut bada lagta hai, jaise koi entrance exam, aur yeh aapke number us se neeche kheench sakti hai jitna aap asal mein kar sakte the. Kisi bade exam se pehle bahut ghabraahat hona kamzori ki nishaani nahi hai. Yeh aapke shareer ka us cheez par reaction hai, jise use bataaya gaya hai ki yeh baaki lagbhag har cheez se zyada maayne rakhti hai.
Yeh kitaabcha aapko yeh nahi kahega ki exam maayne nahi rakhte. Yeh aapki madad karega ki aap is bojh ko aise uthaayein ki woh aapko kuchal na de, aise padhein jisse sach mein faayda ho, aur yeh yaad rakhein ki aap ek poore insaan hain, koi marksheet nahi.
Tanav kab madad se badalkar nuksaan ban jaata hai
Thodi-si exam ki ghabraahat aapko chaukanna rakh sakti hai. Par ek had ke baad yahi chinta aapke khilaaf kaam karne lagti hai, aapki neend, aapka dhyaan aur aapka sukoon chheenne lagti hai. Is rekha ko pehchaanna aapko ise jaldi pakadne mein madad karta hai.
Har tanav bura nahi hota. Thodi-si bechaini waali oorja aapko satark rakhti hai, aapko table tak le aati hai, ek baar aur dohraane ko kehti hai. Yeh kaam ka tanav hai, aur isse chhutkaara paane ki zaroorat nahi.
Dikkat tab hai jab yeh bahut oopar chadh jaata hai. Wahi badi research mein yeh bhi mila ki jaise-jaise exam ki ghabraahat badhti hai, number girne lagte hain, aur apne aap ko kam aankna, yaani apni khud ki keemat ko lekar bura mehsoos karna, un sabse badi wajahon mein se ek hai jo exam ki ghabraahat ko oopar dhakelti hain. To yahi woh ishaara hai jis par nazar rakhni hai. Jab chinta aapki neend, aapka dhyaan ya aapka sukoon chheenne lage, tab woh kaam ki cheez se badalkar aapko nuksaan pahunchaane lagi hai.
Kaam ka tanav.
Halki-si bechaini, thodi-si satarkta, ek baar aur dohra lene ki chaah. Likhna shuru karte hi yeh dhal jaata hai.
Nuksaan dene waala tanav.
Daudte dimaag mein ganvaayi hui raatein, jo aata tha woh bhi bhool jaana, ek ghabraahat jo thamne ka naam nahi leti, ek dar jo dinbhar aap par baitha rehta hai.
Aur jaanna chahein to
Koi bhi sirf ek hi tarah ka mehsoos nahi karta. Zyadatar student in dono ke beech jhoolte rehte hain, ek ghanta shaant, agle ghante ghabraaye hue. Baat tanav ko shoonya karne ki nahi hai, woh mumkin bhi nahi. Baat yeh pehchaanne ki hai ki aap kab nuksaan waale hisse mein chale gaye hain, taaki aap raftaar dheemi kar sakein, saans le sakein, so sakein, aur dar mein aur zor se ghusne ke bajaay is kitaabche ki cheezon ka sahaara le sakein.
Aise padhna jisse sach mein faayda ho
Raatbhar jaagkar padhna bahut bahaduri waala lagta hai, par aam taur par ulta padta hai. Tiki hui neend, sacche break aur ek aisa plan jo sach mein nibh sake, aapki yaaddaasht aur soch ko ek bina soyi raat ki ratant se kahin behtar sambhaalte hain.
Jab ghabraahat badhti hai, to mann karta hai aur zyada, aur lamba padho, neend chhodo, chai par chai peekar subah tak ragadte raho. Yeh lagan jaisa lagta hai. Par aam taur par iski keemat aapko chukaani padti hai.
Kayi students par hue adhyayanon ka data ek saath jodne waali research mein mila ki students mein kharaab neend bahut aam hai, aur jinki neend kharaab rehti hai unke number kam aane ki taraf rehte hain. Tiki hui, acchi neend exam ke liye aapki yaaddaasht ko ek bina soyi raat ki ratant se kahin behtar sambhaalti hai. Aap jo padhte hain, aapka dimaag use neend mein hi sambhaalkar rakhta hai. Neend chhod do, to padha hua bahut-kuch riskar beh jaata hai.
To iske bajaay din ko is tarah banaaiye:
- Pehle neend. Ise padhaai ka hissa maaniye, woh cheez nahi jiski kurbaani di jaaye.
- Dhyaan lagaakar chhote-chhote hisson mein padhiye, beech mein sacche break ke saath. Ek chhoti walk, paani, thoda khinchaav, phir waapas.
- Aisa plan banaaiye jo sach mein nibh sake. Chhote roz ke lakshya ek naamumkin pahaad se behtar hote hain.
Aur jaanna chahein to
Jo plan sach mein nibh sake, wahi ek tarah ki meherbaani hai. "Aaj poora subject khatm karna hai" ke bajaay aise sochiye, "ye do chapter, teen baar dhyaan lagaakar baithkar, beech mein break ke saath". Din ke aakhir mein aap wahi kar chuke honge jo karne nikle the, aur yeh chupchaap aapka aatmvishwaas dobaara banaata hai. Ek naamumkin plan iska ulta karta hai: aap kam pad jaate hain, khud ko naakaam mehsoos karte hain, aur tanav aur chadh jaata hai. Nishaana "ho gaya" par rakhiye, "perfect" par nahi.
Aaj raat, bas kal ke teen sabse zaroori padhaai ke lakshya likh lijiye, aur ek pakka samay jab aap padhna rokkar so jaayenge. Teen, tees nahi. Phir us sone ke samay ko apne aap se kiye waade ki tarah nibhaaiye.
Khud ko tikaana, exam se pehle aur us din
Jab aapka shareer ghabraahat mein ho, tab aapka dimaag saaf nahi soch paata. Waapas lautne ka sabse tez raasta aapki saans se hokar jaata hai, aur yeh aisi cheez hai jo aap chupchaap apni table par, yahan tak ki exam hall mein bhi kar sakte hain.
Exam ka dar sirf aapke dimaag mein nahi hota. Yeh aapki tez saans mein hai, aapke daudte dil mein hai, aapke mathte pet mein hai. Aur choonki yahan aapka shareer aapke dimaag ko chalaata hai, isliye shareer ko shaant karna vichaaron ko bhi shaant kar deta hai.
Sabse aasaan auzaar aapki apni saans hai. Saans par hue adhyayanon ki ek sameeksha mein dikha ki dheere-dheere saans lena, yaani ek minute mein kareeb das saans se bhi kam, shareer ko ek zyada shaant haalat mein le aata hai aur ghabraahat, tanav aur bechaini ko kam karta hai, jabki aaraam aur satarkta ka ehsaas badhaata hai. Saans ko dheema karna sach mein aapke shareer ko shaant kar sakta hai, andar jaane se pehle aur exam ke beech apni table par bhi.
Jab ghabraahat badhe to yeh karke dekhiye: naak se halke-halke chaar tak ginte hue saans andar lijiye, phir chhah tak ginte hue dheere-dheere baahar chhodiye, aur chhodne waali saans ko andar lene waali saans se lamba rehne dijiye. Ise ek-do minute kijiye. Aaspaas kisi ko pata chalne ki bhi zaroorat nahi.
Ek tika hua minute
Agar hall mein aapka dimaag ekdam khaali ho jaaye, to us se mat ladiye. Pen neeche rakhiye, ek minute dheere-dheere saans lijiye, andar se lambi baahar, aur apne dil ko thamne dijiye. Ghabraaye hue shareer ke muqaable shaant shareer ko shabd zyada aasaani se waapas aate hain.
Aur apni neend ko bachaaiye, sirf numbers ke liye nahi balki apne mann ke liye bhi. Kayi kaaboo mein rakhe gaye trial ko ek saath jodne waali badi research mein mila ki jab logon ne apni neend sudhaari, to unki ghabraahat aur tanav bhi kam ho gaye, aur unki neend jitni zyada sudhri, unka mann utna hi zyada shaant hua. To aaraam padhaai se churaaya gaya samay nahi hai. Exam ke mausam mein, apni neend ko bachaana un sabse meherbaan aur sabse kaam ki cheezon mein se ek hai jo aap apne liye kar sakte hain.
Is hafte ek shaant karne waali cheez chuniye jiska sahaara aap le sakein: oopar bataayi dheemi saans, ek pakka sone ka samay, das minute baahar, ya padhaai ke hisson ke beech ek chhoti walk. Bas ek. Ise roz kijiye aur apne shareer ko seekhne dijiye ki woh ghabraahat se neeche utar sakta hai.
Jab number hi sab kuch lagne lagein
Exam ke mausam ke beech ek number aapki poori keemat par faisle jaisa lag sakta hai. Par woh aisa nahi hai. Ek sheet par likha number ek din ke ek test ko naapta hai. Woh aapko nahi naapta.
Ek khaas tarah ki takleef hoti hai jab aapke number aapke poore wajood ka jod jaise lagne lagte hain. Jab kam number is baat ka saboot jaisa lagta hai ki aap ek niraasha hain, gharwaalon ke liye, khud ke liye. Jis maahaul mein itni sakhti se rank aur tulna hoti hai, wahan aisa mehsoos hona samajh mein aata hai. Par yeh sach nahi hai.
Yaad rakhiye research ne kya dikhaaya tha. Apni khud ki keemat ko lekar bura mehsoos karna un sabse badi wajahon mein se ek hai jo exam ki ghabraahat ko oopar dhakelti hain, aur zyada ghabraahat numbers ko neeche kheenchti hai. To apni poori keemat ko ek number se baandh dena aapke performance mein madad bhi nahi karta. Woh chupchaap dar ko aur badha deta hai. Ek sheet par likha number ek din ke ek test ko naapta hai; woh aapko nahi naapta.
Aapki dayaaluta, aapki mehnat, jis tarah aap logon ke liye maujood rehte hain, aapki jigyaasa, woh cheezein jinmein aap acche hain aur jinhe koi exam naapta hi nahi, inmein se kuch bhi kisi result ki wajah se chhota nahi hota. Exam kuch darwaaze kholte hain aur hamesha doosre darwaaze bhi hote hain. Bahut saare log jo apni zindagi se pyaar karte hain aur uski izzat karte hain, kisi exam mein top nahi aaye the. Aap ek poore insaan hain jo ek mushkil daur se guzar raha hai, koi number nahi jo aapke maathe par thappe ki tarah lagne ka intezaar kar raha ho.
Exam pooch raha hai ki aaj aap kya jaante hain. Woh yeh nahi pooch raha ki aapki keemat kya hai. Ye dono ek hi sawaal nahi hain.
Haath badhaana taaqat hai, naakaami nahi
Jab bojh akele uthaane ke liye bahut bhaari ho jaaye, to kisi ek bharosemand insaan ko bataana ek mazboot pehla kadam hai, kamzori nahi. Aur jo cheezein students ko madad maangne se rokti hain woh jaani-pehchaani hain, aur unka hal nikaala ja sakta hai.
Kabhi-kabhi yeh us se aage badh jaata hai jitna saans, neend aur ek accha plan sambhaal sakte hain. Dar nahi hatta, din sapaat aur bhaari lagne lagte hain, ya ek andhera khayaal bheetar sarak aata hai ki aapke bina sabka bhala hoga. Agar inmein se kuch bhi ho raha hai, to kripya ise akele mat uthaaiye. Aaj hi kisi ek insaan ko bataaiye jis par aap bharosa karte hain, maata-pita, koi teacher, koi doctor, ya koi helpline. Yeh haar maanna nahi hai. Yeh un sabse bahaadur, sabse kaam ki cheezon mein se ek hai jo aap kar sakte hain.
Students par hue adhyayanon ki ek sameeksha mein mila ki madad maangne mein sabse badi rukaawatein hain har cheez akele sambhaalne ki koshish karna aur yeh chinta ki doosre kya sochenge, jabki kisi bharosemand insaan ka thoda-sa hausla aur aasaan, saaf jaankaari madad maangna kahin aasaan bana dete hain. Kisi ek bharosemand insaan ko bataana ek mazboot pehla kadam hai, naakaami nahi.
Aur jaanna chahein to
Aapko ekdam sahi shabdon ki zaroorat nahi. "Main is exam ke dabaav se sach mein jooj raha hoon aur mujhe kisi se baat karni hai" itna kaafi hai. Agar pehla insaan jise aap bataayein woh na samjhe, to yeh unke baare mein hai, aapke baare mein nahi, aur iska matlab yeh nahi ki haath badhaakar aapne galat kiya. Ek aur insaan se baat karke dekhiye. Koi teacher, koi family doctor, koi counsellor, koi helpline: koi na koi sunega, aur ek baar jab aap yeh sab akele nahi thaame rehte, to cheezein halki hone lagti hain.
Agar yeh bahut zyada lage
Agar kabhi aapko lage ki aap aur aage nahi chal sakte, ya khud ko nuksaan pahunchaane ke khayaal aayein, to yeh abhi haath badhaane ka ishaara hai, baad mein nahi. Aaj hi kisi aise insaan se baat kijiye jis par aap bharosa karte hain, ya kisi helpline par call kijiye. Kisi bhi exam se aapki keemat kahin zyada hai, aur yeh ehsaas madad se guzar sakta hai.
Ek aise insaan ke baare mein sochiye jise aap bata sakein agar cheezein bahut bhaari ho jaayein: maata-pita, koi bhai ya behen, koi teacher, koi doctor, koi dost. Unka naam likh lijiye, aur uske theek bagal mein ek helpline number apne phone mein save kar lijiye. Ho sakta hai aapko iski kabhi zaroorat hi na pade. Par agar woh din aaya, to aapko joojhte hue dhoondhna nahi padega.
Yeh jaankari kahan se hai
Aur padhne ke liye
Yeh guide samajhne mein madad karti hai. Yeh nidaan nahin hai. Uske liye doctor se milein.