I'm studying to pass the ENEM again this year and every time I get close to the exam date I start getting heart palpitations, insomnia, and I'm afraid I'll go blank during the test. I've already tried chamomile tea and stuff like that, but it doesn't really work. Is there something that actually works to control this?
I've been through this and discovered that the biggest problem is trying to control anxiety in the last month - when you leave it until the last minute to deal with it, it gets way harder. The ideal is to start working on it now, months before, combining regular practice tests (which is what actually trains your nervous system to respond well) with breathing techniques that you practice every day, not just on test day.
The thing nobody mentions is that insomnia and heart palpitations get worse when you're anxious about being anxious - it becomes a cycle. That's why techniques like 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8) work well when they become routine, like brushing your teeth, and not something you desperately try the night before. And if it stays really intense, it's definitely worth talking to someone who understands anxiety - it's not just motivation that fixes things when your body is locked up like that.
What really helps is practicing the test several times before the actual day - once you've done it dozens of times, the fear drops significantly because your brain knows you can do it. Also, physical exercise (like a brisk walk or running) in the days before the test is way more effective than tea, because it actually changes your body's chemistry and helps you sleep better. There are also simple breathing techniques like breathing in for 4 counts, holding for 4, and breathing out for 4 - sounds like self-help stuff but it works when the heart palpitations start. If it stays really intense, talk to a psychologist, because serious anxiety needs professional support, not just internet tips.
The physiological anxiety you're experiencing (heart palpitations, insomnia) needs more than tea - your body's literally in alarm mode. Breathing gets kind of overlooked in this, but it works because it actually calms your nervous system. Try the 4-7-8 technique: breathe in counting to 4, hold it for 7, exhale for 8. Sounds dumb but it literally affects your body, it's not just psychological.
Beyond the practical training someone mentioned before (which is genuinely great), the key thing is breaking the anxiety-insomnia cycle that's worse than the fear itself. In the days before the exam, avoid caffeine after 2 PM, get out of the house a bit (walk, anything) because being locked inside studying makes insomnia worse. Sleep as much as you can, even if it's broken sleep - one bad night is way better than staying up studying in a panic. And honestly, if this stays this intense, it's worth talking to someone (therapist, doctor), it's not weakness at all. Brain fog happens to people who aren't anxious too, the thing is when everything's calm your brain works better 😅
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