Preparing for CAT can feel like a marathon, with moments of exhilaration and plenty of stress. But here’s the thing—stress doesn’t have to derail your prep. With the right strategies, you can turn it into an advantage. Let’s dive into some actionable stress management techniques to keep you focused, calm, and ready to ace the exam.

1. Start with a Realistic Study Plan

Stress often creeps in when your study plan looks more like a superhero’s to-do list. Be practical:

• Break it down: Divide your syllabus into manageable chunks. For example, dedicate a week to Geometry or Algebra.
• Prioritise revision: Make sure to set aside specific slots for revisiting old topics to solidify your understanding.
• Schedule breaks: These are non-negotiable. Your brain needs rest to function at its best.

A well-balanced study plan reduces stress and keeps burnout at bay.

2. Breathe Your Stress Away

When panic sets in, your breath can be your best ally. Here are two simple techniques that work wonders:

• 4-7-8 Breathing: Inhale for 4 counts, hold for 7, and exhale for 8. Repeat three times to reset your focus.
• Box Breathing: Inhale, hold, exhale, and pause—each for 4 counts. It’s like hitting the refresh button on your brain.

Just a few minutes of mindful breathing can lower your heart rate and bring clarity to your thoughts.

3. Make Breaks Work for You

Long study hours are not the key to CAT success; smart, focused study sessions are. Breaks are critical to maintaining focus and productivity:

• Pomodoro Technique: Study for 25 minutes, then take a 5-minute break. Repeat the cycle four times, then take a longer break.
• Active Breaks: Use breaks to move—take a short walk, stretch, or do light yoga. Physical movement clears the mental fog.

Breaks aren’t a waste of time; they’re essential for keeping your energy and focus sharp.

4. Prioritise Sleep Like a Pro

Spoiler: Sleep isn’t optional—it’s essential. Your brain consolidates everything you’ve learned while you sleep, so don’t skimp on it.

• Stick to a schedule: Align your sleep routine with your CAT slot to ensure optimal alertness during the exam.
• Unwind before bed: Avoid screens and instead try light reading, meditation, or listening to music.

A well-rested brain is sharper, quicker, and better equipped to handle stress.

5. Build a Positive Mindset

Stress thrives on negativity, so fight back with positivity. Celebrate your progress—acknowledge how much you’ve accomplished rather than dwelling on what’s left. Simple affirmations like “I’ve got this!” or “I am prepared” can work wonders in boosting your confidence, reward yourself for milestones—whether it’s finishing a mock test or mastering a tricky concept, treat yourself to something you enjoy. A positive mindset can transform stress into determination and keep you moving forward.

6. Lean on Your Support System

You don’t have to navigate CAT prep on your own.

• Join a study group: Collective problem-solving and shared motivation can lighten the burden.
• Talk it out: Share your worries with a friend or mentor—they might offer insights or solutions you hadn’t considered.
• Vent when needed: Sometimes, just talking about what’s weighing on you can make a world of difference.

Your support system is there to help, so don’t hesitate to lean on them when stress feels overwhelming.

Stress during CAT prep isn’t the villain; it’s a sign you care. The trick is to channel it wisely. By following the above, you can turn stress into a strength. And when it feels overwhelming, pause, breathe, and remind yourself—you’ve got this.