The end of the school year is approaching, and with it its lot of deadlines and tests of all kinds: Bachelor’s degree, brevet des collèges, final validation exam, defense of dissertations, there is something for all ages! More or less well lived according to individuals, these tests are often synonymous with stress, or even anxiety or anxiety.
Better understand his exams, it is possible.
Lesson in 10 “naturopathy” tips
Tip # 1: Breathe to soothe stress!
The presence of oxygen is necessary for the mechanism of energy production by our organism and the oxygenation of our cells. We breathe automatically, but we often breathe badly. The practice of deep conscious (ventral) breaths 5 minutes morning and evening is a way to amplify our respiratory volume and release our diaphragm, often “blocked” in times of stress.
Exercise is a good way of relieving tension during exams and breathing. No need to compete, this is not the time, half an hour of brisk walking is enough.
Tip # 2: Feed on good things to prepare for exams!
During exam preparation, it is in our best interest not to over-solicit our body by exhausting it with long and tedious digestions.
Promote a light and revitalizing food: fresh vegetables and fruits, vegetables, nuts (especially almonds!), Sprouted seeds, algae, yeast, semi-complete or complete minor cereals, quality fish, light white meat, poultry.
Limit hearty meals in the evening, choose a good full breakfast.
Drink low-grade mineral water (- 120 mg / L dry residue) to support your body’s elimination efforts.
Avoid fried foods and grilled meats, opt for slow steamed cooking, wok cooking and stewing to preserve the nutrients of your food.
Finally, do not forget to bring your body quality fatty acids, it is in need! wheat germ, nuts, sesame are particularly suitable in combination with those olive, safflower, rapeseed … Vary the flavors and consume 2 to 3 tablespoons of the oil. Choose organic quality and first cold pressing and of course, do not cook (except olive oil).
Tip # 3: Sleep for a better exam!
It is imperative to get enough sleep and qualitatively. Spending sleepless nights is by far not the best way to manage stress. Be sure to listen to your needs and limitations.
For those too stressed to sleep, think of essential oils (2 drops of Marjoram shell or true lavender will be very effective), warm baths and relaxing (again, essential oils have their place), with ventral breaths!
A short nap can also help to recover, and will be one of your best allies in exam period.
Tip # 4: Release your emunctories to manage stress
By adopting a light and nutritious diet, and by supporting the processes of elimination of the organism:
– promote your intestinal transit by eating foods rich in fiber, drinking in quantity and movement.
– relieve your liver with a hypotoxic diet. Think of sulfur vegetables (garlic, onions, shallots, cruciferous vegetables, black radish ..)
– facilitate the work of your kidneys by drinking a quantity of quality water.
If you feel too overloaded, opt for a detoxifying synergy (Drainage Detox of Prânarom, Depuragem at Herbalgem …)
Tip # 5: Support your adrenal glands to release stress
In charge of managing stressful situations, the adrenal glands play a major role in the hormonal regulation (adrenaline, norepinephrine, cortisol) and they are strongly impacted during periods of tension and anxiety.
The acerola, the blackcurrant bud (Ribes Nigrum) or the eleutherococcus effectively support the energy of the adrenals.
2 to 3 drops of black spruce essential oil (Picea Mariana) in local application will also relieve these glands.
Tip # 6: Refuel with Vitamins and Minerals to Be More Effective in Review
Food is the primary source of vitamins and minerals. It is sometimes necessary to provide an extra boost by turning to supplements: Synergistic Complex of Vitamins, Spirulina, Quinton Plasma are relevant choices to help you in your revisions.
Also think about antioxidant-rich complexes made from ginkgo-biloba, ginseng, turmeric …
Tip # 7: Use anti stress essential oils
Essential oils have their place in your exam preparation, either to stimulate you or, on the contrary, to soothe you.
The esters have a relaxing effect. Use them to keep your calm, ease your rest and appease your worries.
The small bitter orange (Citrus aurantium ssp aurantium-leaves), the true lavender (Lavandula Angustifolia off) with the pleasant smell are advised.
Opt for essential oils rich in monoterpenols or monoterpenes to give you a boost: the Scots pine (Pinus Sylvestris) or cypress (Cupressus Sempervirens) are powerful general stimulants, peppermint (Mentha piperita) will extirpate you from your drowsiness if needed.
On the day of the exam, the following mixture applied on the tip of the sternum will give you strength, optimism and confidence:
HE Petit grain bigarade 1 drop
HE Ylang Ylang 1 drop
HE Mandarin 2 drops
Think also about the virtues of the Laurel Laurel (olfactotherapy), symbol of victory and glory!
Tip # 8: Think about Buds and Bach Flower to Control Stress
Gemmotherapy is another valuable aid for preparing your exams.
The blackcurrant bud (Ribes Nigrum Bg) has an action on the nervous system and on the adrenals, in addition to its draining action. The olive tree (Olea Europea JP) is useful for a good brain function. The young shoots of Rosemary (Rosmarinus officinalis) have an interesting anti-oxidant and circulatory action.
The Memogem complex improves memory skills and reduces fatigue.
Bach’s Flowers will accompany you gently until D-Day. Depending on whether you are overwhelmed by the fear of failure (Mimulus), that lack of trust is crippling you (Larch) or that you feel overwhelmed by events ( Elm), the 38 floral elixirs allow you to better manage your emotions. On the day of the exam, remember to have the Rescue complex at your fingertips to deal with a possible stress crisis.
Tip # 9: Be optimistic, confident and enthusiastic to pass exams
The thought is creative. So feed on positive and rewarding thoughts and projections. Imagine after your exams, in a sense of success and pride!
Use the many tools at your disposal: sophrology sessions, Ericksonian hypnosis, mindfulness meditation, positive visualization.
Simply put, trust your resources!
Take pleasure in your learning, be curious and see beyond the mere test to pass!
Go out, spend time with your friends and outdoors to cultivate joy, the engine of all success! Give yourself moments of relaxation and pleasure!
Tip # 10: Letting go to free yourself from stress
Beyond all the tips cited, remember that whatever the issue and the importance that you grant to your baccalaureate, your patent or your defense, it remains an examination! Take a step back and up! It is not a question of being lax but rather of accepting its limits and not overestimating the test. Think of it as a passage, an opening to something else, and not as an end in itself.
So good luck, this is the last straight line!
To go further, we invite you to read our detailed article on the impact of stress on our health by clicking here
Warning: validate your choice of dietary supplements, phytotherapy and aromatherapy with your health practitioner.
The use of essential oils obeys certain rules of caution, ask your pharmacist for advice.
All of the tips listed below are general tips. An individualized approach is recommended to best meet your needs according to your field.
La naturopathie au quotidien, D. LEAUD-ZACHOVAL, Editions Medicis, 2011
Traité d’aromathérapie scientifique et médicale, M.FAUCON, Editions Sang de la Terre et Médial, 2012