Use Aromatherapy for Performance & Test Anxiety
Whether in school preparing for exams or out in the “real world” preparing for a presentation or an interview, we all experience some level of performance anxiety. This can range from butterflies to overwhelming anxiety. Today, we’re using a blend of essential oils in an aromatherapy inhaler to help ease test anxiety.
The Pass the Test Anxiety blend combines four potent essential oils: Rosemary, Lavandin, Bergamot, and Lemon. Each offers unique benefits to help you stay calm, focused, and confident during exams and presentations.
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In this Post:
What is Test Anxiety?
Before we dive into the aromatherapy solutions, it’s important to understand what test anxiety is and how it affects us. Test anxiety is a type of performance anxiety that can manifest as a combination of physical symptoms and emotions that people experience before or during challenging situations. These symptoms go above normal pre-test jitters.
Physical symptoms of test anxiety include:
- rapid heartbeat,
- sweating,
- headache, and
- nausea.
Psychological symptoms include:
- feelings of dread or panic.
- racing thoughts,
- overthinking,
- difficulty concentrating,
- struggling to retain information, and
- fear of failure.
These symptoms can significantly impact your ability to perform well, creating a vicious cycle of anxiety and poor performance.
This is where aromatherapy can step in as a natural, effective tool to help break the cycle, create new neural pathways, and promote a sense of calm and focus.
Performance Anxiety Severity & Impact
Test anxiety can range from mild to severe, with varying degrees of impairment. While some experience mild nervousness, others might struggle to think clearly, complete the test, or even enter the room due to overwhelming anxiety.
It’s important to note that some nervousness before a test is normal and can even be helpful for motivation. However, when anxiety becomes excessive and interferes with preparation and performance, it might be beneficial to seek help from a therapist or counselor who can offer strategies for managing test anxiety.
⭐️Pass the Test Anxiety Inhaler Blend
- 5 drops Lavandin (Lavandula x intermedia)
- 4 drops Rosemary (Rosmarinus officinalis ct camphor)
- 3 drops Bergamot (Citrus bergamia)
- 3 drops Lemon (Citrus x limon)
🌺See my Recommended Suppliers below
To Make Pass the Test Anxiety Inhaler combine the essential oils in a small bowl. Add inhaler wick and allow to absorb. Using tweezers, transfer the wick to the inhaler barrel and seal.
If you are using a reusable inhaler, like the inhaler shown here, the essential oils can be added directly to the glass barrel. Then drop in the wick and seal.
Use Pass the Test Anxiety Inhaler several times during each study period and immediately before the exam, presentation, or interview. Sniff the inhaler three times through one nostril, using short “sniffing” inhales, followed by one deep, slow inhale. Repeat with the other nostril.
Why These Essential Oils?
Lavandin (Lavandula x intermedia)
Lavandin is a hybrid of True Lavender (Lavandula angustifolia) and Spike Lavender (Lavandula latifolia)—a hybrid is indicated by the “x” in the botanical name. It combines the well-known calming nature of True Lavender with the simulating effect of Spike Lavender. This makes Lavandin essential oil excellent for soothing anxiety while also maintaining alertness.
How Lavandin essential oil helps with test anxiety:
- Promotes relaxation without drowsiness
- Helps calm racing thoughts
- Eases physical symptoms of anxiety.
Learn more about Lavandin essential oil and how to use it to support your wellness in my book Lavender: Lavender Recipes & the Plant Behind the Oil. You’ll find Lavender at:
- My Etsy Store (signed paperback, US)
- Amazon (paperback & Kindle Unlimited, international).
Rosemary (Rosmarinus officinalis/Salvia rosmarinus)
Rosemary has been associated with memory enhancement for centuries. Its fresh, piercing, herbaceous scent is known to improve cognitive performance, particularly in areas of memory and focus.
Rosemary essential oil is available in several chemotypes (rich in specific chemical constituents). In this blend we are using the camphor chemotype.
“(Rosemary) is an herb of as great use…(for) drowsiness or dullness of the mind and senses…It helpeth a weak memory, and quickneth the senses.”[1]
~Nicholas Culpeper, The English Pysitian (1653)
How Rosemary essential oil helps with test anxiety:
- Enhances mental clarity and alertness
- Improves memory retention and recall
- Reduces mental fatigue.
Bergamot (Citrus bergamia)
Bergamot essential oil is cold pressed from the peel of the citrus fruit. It has a sweet, calming, yet uplifting aroma. It’s known for its ability to reduce stress and improve mood, making it an excellent choice for easing performance anxiety.
How Bergamot essential oil helps with test anxiety:
- Reduces feelings of stress
- Promotes positivity
- Helps balance emotions.
Lemon (Citrus x limon)
Lemon essential oil has a familiar, fresh, enlivening scent. It can help clear mental fog and promote a sense of alertness and positivity.
How Lemon essential oil helps with test anxiety:
- Promotes a positive outlook.
- Enhances mental clarity
- Boosts motivation.
Other Essential Oils for Performance Anxiety
- Memory improvement: Peppermint, Frankincense, Sweet Basil
- Focus and alertness: Peppermint, Eucalyptus, Fragonia, Copaiba, Holy Basil/Tulsi
- Reduced anxiety: Lavender, Palmarosa, Sweet Orange, Rose, Juniper Berry, Vetiver
References
- Culpeper, N. (1653). The English Physitian. London: Peter Cole. [pdf] Internet Archive. Retrieved from https://archive.org/details/b30324579/mode/2up, p 319.
Mom’s Test Anxiety Shopping List
One stop shopping in my Favorites for Energy & Focus on Amazon—featuring Plant Therapy and Edens Garden essential oils. Here are my favorite suppliers:
- Aromatherapy Inhalers:
- Bergamot essential oil (Citrus bergamia):
- Aromatics International, organic (for inhalation)
- Plant Therapy, organic, skin-safe FCF (Direct and Amazon).
- Lavandin essential oil (Lavandula x intermedia):
- Lemon essential oil (Citrus x limon):
- Aromatics International, organic
- Edens Garden, sustainable (on Amazon)
- Plant Therapy, organic (Direct and Amazon).
- Rosemary essential oil (Rosmarinus officinalis / Salvia rosmarinus):
- Aromatics International, organic, Rosemary camphor and Rosemary verbenone
- Edens Garden, sustainable, “Spanish” Rosemary camphor (on Amazon)
- Plant Therapy, organic, Rosemary 1,8-cineole (Direct and Amazon).
This information has not been evaluated by the Food and Drug Administration and is not intended to diagnose, treat, cure, or prevent any disease. It is for educational purposes only.
All recipes provided are for personal use and are not designed for re-sale or large-scale manufacturing.
Please consult your doctor, naturopath, herbal practitioner, or other qualified health professional for medical advice and before starting any herbal regimen, particularly if you are pregnant or nursing, have any existing medical conditions, or are taking any medications.
Chris P | Author, Certified Aromatherapist, Natural Skin Care Formulator
Chris (“Mom”) enjoys formulating bespoke aromatherapy, skin care, and herbal products to support her family, pets, friends, and clients. She also loves experimenting with recipes in the kitchen. An avid reader, writer, and lifetime learner, Chris enthusiastically explores research rabbit holes and then writes about her discoveries.💚 (Learn more >>)
