The end of the year is here, revision time is drawing to a close, and it's time for the first exams... In the next few lines, discover 5 natural tips for arriving on D-day at full capacity, perhaps stressed but not overwhelmed!
On the program: a breathing technique, anti-stress plants, managing your emotions with flower essences, creative visualization and the importance of quiet time to manage exam stress.
La respiration carrée pour gérer le stress des examens
Les techniques de respiration sont toutes très efficaces pour créer des espaces de calme en soi. En cas de stress, le souffle est court, le plexus solaire noué et le reste du corps est mal oxygéné, le rythme cardiaque accélère, le système nerveux est en tension, la pression émotionnelle monte, la température corporelle également...
By taking care to breathe properly, you act on the vagus nerve, which is part of the 12 pairs of cranial nerves and is located behind the digestive system. It regulates the effects of stress by slowing down nerve exchanges. Breathing deeply is like massaging the vagus nerve.
Square breathing in practice is extremely simple to implement. Simply inhale fully 4 beats, hold the breath 4 beats, exhale fully 4 beats and hold the breath 4 beats and so on...
The effects are felt immediately. You can do this exercise as often as you like, bearing in mind that the benefits last only 10 to 15 minutes. Regularity and repetition are the key words in breathing practices.
Quelques elixirs floraux pour gérer le stress des examens
Bach Flower Remedies generally accompany the emotions of nervous students. Rescue, the emergency remedy, is of interest if emotions rise suddenly, a few minutes before a test. If apprehension rears its ugly head a few days before the big day, consider a more specific elixir such as Larch for self-confidence, Scleranthus to assert its choices, Poplar Aspen for those who are apprehensive and think it's not going to go well,
Take 3 drops diluted in a little water 4 times a day between meals until the big day.
The emergency remedy is taken on the spot.
Comment soulager le stress des examens avec les plantes relaxantes
Plants can also help relieve anxiety in the run-up to exams. Here is a non-exhaustive list of plants that can help you find the right balance. calm and relaxation, but also to help you fall asleep and improve the quality of your sleep:
- As an infusion: valériane, linden, lemon balmchamomile, passionflower
- In essential oil: true lavender , ylang-ylangpetit grain bigarade
- In gemmotherapy: fig buds, buds from lime
- CBD oil
- Food supplement based on rhodiola, de griffonia, d'ashwagandha
To be taken as a course of treatment, 6 days a week until exams.
Not recommended if taking antidepressants or anxiolytics.
Une technique pour gérer le stress des examens
La visualisation :
Visualization is a technique used by top athletes to prepare and optimize their performance. The idea is to put yourself in a meditative state (or inner calm), imagining yourself in the examination room, visualizing your desk, your pencil case, your paper, the color of the walls... The brain doesn't distinguish between the real and the imaginary.
The emotional interpretation is the same. So, by projecting yourself into this space, by making it familiar, by feeling good, comfortable, confident and serene, you create a conditioning that will be useful to you on D-day.
It's important to do this visualization several times, at least fifteen times, to integrate it perfectly. This way, when you enter the examination room, even if it doesn't resemble the one in your imagination, you'll have associated the place with a feeling of familiarity and therefore security.
Prendre l'air est un remède pour gérer le stress des examens
Finally, take breaks from revision and allow yourself beach, swimming pool or hiking days, so as not to add extra pressure. The notion of balance is important to avoid overloading physically, intellectually and emotionally.
Your cognitive capacities are running at full speed, and they need time to decompress. Get a breath of fresh air every day, to help you integrate and learn.
Good luck!