Moderate anxiety is performance-enhancing—it increases alertness and motivation. The Yerkes-Dodson law shows optimal performance occurs at moderate arousal levels, not zero anxiety. Your goal isn't eliminating all nervousness but managing it within productive ranges. Aim to feel alert and focused, not relaxed and casual, nor panicked and overwhelmed. Studies show candidates reporting "moderate nervousness" score 8-12% higher than those reporting either "no nervousness" or "severe anxiety." Your nervousness becomes problematic only when it causes physical symptoms or mental blanks affecting performance.

Medication should be considered only for severe anxiety unresponsive to behavioral techniques and only under professional psychiatric guidance. Beta-blockers sometimes help with physical symptoms like trembling and rapid heartbeat, but they don't address psychological components and may cause drowsiness affecting exam performance. Never self-medicate or start new medications within 2 weeks of exam due to unpredictable side effects. For most SSC aspirants, non-pharmacological treatments—cognitive behavioral techniques, breathing exercises, and systematic desensitization—are sufficient and carry no side effects. Consult a psychiatrist if anxiety causes panic attacks or prevents exam attendance.

This performance gap indicates situation-specific anxiety triggered by the unfamiliar exam environment, presence of other candidates, and awareness of real stakes. Your home environment feels safe and controllable, while the exam center represents uncertainty and high consequences. Combat this through progressive desensitization—take mocks in unfamiliar locations like libraries, coaching centers, or friend's homes. Recreate exam conditions precisely including noise levels, hard chairs, and strict timing. Visit your actual exam center location a week before if possible to reduce novelty. This systematic exposure retrains your brain to remain calm in exam environments.

This depends on your family dynamics. If your family is supportive and understands mental health, sharing can reduce your burden and get practical help like reduced responsibilities during preparation. However, if family is the anxiety source through constant questioning and expectations, setting boundaries is more effective than sharing. You might say: "I'm preparing well but discussing it repeatedly increases my stress. I'll update you after the exam." Find alternative support through friends who understand exam pressure, online communities of fellow aspirants, or PrepGrind mentors. Don't suffer alone, but choose confidants who reduce rather than amplify anxiety.

If you feel a panic attack starting—rapid heartbeat, difficulty breathing, feeling of losing control—immediately stop attempting questions and focus on physiological regulation. Practice box breathing: 4-count inhale, 4-count hold, 4-count exhale, 4-count hold, repeat 5 times. Close your eyes briefly and use grounding by feeling your feet on the floor and hands on the desk. Remember panic attacks peak within 10 minutes and cannot actually harm you despite feeling overwhelming. Once breathing normalizes, drink water, and return to exam focusing on one question at a time. Don't catastrophize about lost time—recovering and continuing is better than spiraling further. Post-exam, consult a mental health professional to prevent recurrence.