Anxiety is a real enemy of the study and can compromise performance during interrogations and exams. Here’s how to deal with it
- Causes and symptoms
- What to do
- Natural remedies
Causes and symptoms
Arrive at a question or an exam and make a silent scene despite so much study? It happens often and in many cases it is anxiety. Anxiety is a very common ailment that can occur when you are under pressure, for example right before an exam. Typical symptoms of anxiety preceding a questioning include increased heart rate, excessive sweating, decreased salivation sometimes accompanied by widespread redness of the face and chest. These symptoms can also be associated with gastrointestinal disorders: anxiety leads to spasms in the stomach and intestines which in turn cause nausea and vomiting or a constant need to go to the bathroom.
All of these manifestations can occur in the weeks and days before an exam, starting with a sort of lump in the throat or a feeling of heaviness in the pit of the stomach, and then worsening in the hours immediately preceding an examination. At this point, all the symptoms of anxiety can disappear and give way to concentration and clarity, or worsen further, giving a feeling of mental confusion that leads to the classic “silent scene”. But what do these symptoms depend on, which can sometimes really hinder our performance? Anxiety is triggered when the “fight or flight” mechanism takes over. when our body perceives a situation as dangerous, a physiological response is triggered to prepare us for flight or combat: adrenaline and noradrenaline increase and with them there is an increase in pressure, heartbeat and sweating, a reduction in the production of saliva and all the symptoms already seen associated with anxiety. Fortunately, there are some good natural strategies and remedies that can help combat anxiety and thus help save the question or exam.
What to do
To keep anxiety at bay, there are some effective strategies to implement both in the long term and when the symptoms of agitation are triggered. In the long term, meditation is particularly useful: nothing complicated, just take a few minutes a day to dedicate to yourself. To meditate, just find a quiet enough place in the house, settle down in a comfortable position and focus on a relaxing image in your mind or simply on your breath. If you really don’t know where to start, there are also apps to learn how to meditate.
Meditating daily while studying helps clear your mind of ruminating thoughts that increase pre-exam anxiety. Over time, meditation helps to stay in the present time by preventing thinking from constantly shifting to the day of the exam by fueling stress. In addition, meditating helps regulate heart rate, blood pressure and the balance between the mechanisms that, when unbalanced, trigger anxiety and agitation.
Even in the hours leading up to the exam, you can simply rely on breathing to relieve symptoms of anxiety. In fact, breathing deeply and slowly for a few seconds helps to relax body and mind by acting on the heartbeat, with an almost immediate calming result on anxiety. The mechanism is therefore similar to the one triggered by meditation. These small strategies, combined with the right natural remedies, can be very useful for relieving anxious states; However, if the symptoms of anxiety do not improve, even worsen, or if they are particularly severe, it is best to contact your doctor for advice. Anxiety can often be resolved effectively with a few psychotherapy sessions, carrying out a personalized work according to your needs.
Nature offers some simple but effective remedies to alleviate the anxiety caused by exams and questions without compromising concentration and memory, essential for studying. In the weeks preceding the exam, for example, food supplements or herbal teas based on rhodiola, chamomile, linden, hawthorn and passion flower can be used. These remedies, readily available in any herbalist’s shop, help to maintain a high mood, fight stress and control anxiety and agitation while studying.
Shortly before the interrogation, for example the day before or even while you are waiting your turn for the exam, you can instead use essential oil of lavender mixed with essential oil of lemon, these too available in herbal medicine. It is a very effective remedy, which can be prepared as follows: first of all pour a generous spoonful of aloe vera gel into a small jar. Then add ten drops of lavender essential oil and five drops of lemon essential oil, mix and close the jar with a lid. The gel is used by massaging it on the wrists and behind the ears or simply smelling the aroma: it has an almost immediate calming and relaxing action and, combined with breathing exercises, is a very valid remedy against the anxiety that assails before exams.