Tackling Test Anxiety: Tips for Parents and Students

Having to take a test can make anyone a little anxious. But when that anxiety becomes severe, it can present serious problems for students.

What Is Test Anxiety?

Test anxiety is a type of performance anxiety that forms around test taking. It can be triggered for different reasons.

Some students might be more anxious about standardized tests as opposed to typical class tests. For others, any test can be the cause of anxiety.

Test anxiety can be related to performance, where students struggle with wanting to do well or fear doing poorly. It can be seen in kids who are perfectionists, those with other anxiety disorders, and in students with attention-deficit/hyperactivity disorder (ADHD), where they struggle to concentrate. Test anxiety can also be seen with social anxiety, which is related to performance.

Moderate anxiety can actually be helpful and provide energy and focus that can motivate students. However, high anxiety can impair concentration and working memory which can lead to blanking and freezing, and ultimately avoidance.

It’s estimated that up to 20% of students may experience significant test anxiety at some point.

How Does Test Anxiety Look and Feel to a Student?

Some students might experience test anxiety physically:

Heart beating fast
Feeling shaky
Headache
Stomachache
Trouble sleeping the night before a test
Irritability

Others might experience it psychologically:

Can’t think straight
Mind goes blank
Negative thoughts such as “I’m going to fail” or “I’m almost out of time”

What parents might see at home:

Avoidance, wanting to skip school the day of a test
Procrastination
Negative self-statements like “I’m going to do terrible” or “I don’t want to go”
A significant amount of complaining around tests and not doing well
Poor performance on tests, despite studying and knowing the material

Why Is It Important To Address Test Anxiety?

Test anxiety generally does not go away on its own. If the anxiety isn’t addressed, a student experiencing test anxiety may:

Experience an increasing amount of stress as they grow
Avoid or give up on school
Engage in extreme procrastination
Experience changes in eating and sleeping

How To Help Kids With Test Anxiety

If your child gets anxious before taking tests, try using these tips to ease the pressure.

Start with the basics. Make sure your child is getting enough sleep and eating healthy. Have good routines around studying, and help your child understand the importance of good study skills.

Help your child prepare a little at a time. Rather than studying in one cram session for a test, your child should work on a little information at a time. Studying this way can help bring anxiety down as they feel more prepared over time.

Encourage positive self-talk. Teach your child to use statements like these both before and during tests:

• “It’s OK to be nervous, I’m just going to try my best.”• “I studied and I am prepared.”• “If I get stuck, I’ll take a breath and move on.”

Avoid putting unnecessary pressure on your child. Kids may feel that if they don’t do a good job, their parents won’t be happy. Help lighten that pressure with the words you choose. Instead of “You got a C?”, try “Let’s see what we can do different next time.”

Look into educational accommodations. Some students, especially those with a medical diagnosis, may qualify for an accommodations plan at school. This could include taking tests in a quiet room, which limits distractions, or receiving extra time to take tests if time pressure raises anxiety for your child.

Teach them coping skills. With your child, look up and learn relaxation or breathing techniques to use while testing. Strategies such as “box breathing” can be helpful. Children breathe in for four seconds, hold for four, breathe out for four, and hold again for four—like tracing the sides of a box. This slow, steady pattern helps reduce anxiety and makes it easier for students to feel in control during stressful moments.

Avoid dismissing their concerns. Phrases like “You’ll be fine” and “Just relax” usually aren’t helpful since they are not specific. Try instead giving them an instruction like “Practice your breathing” so they have something to focus on. Helpful statements include “It doesn’t have to be perfect” or “You just have to try your best.”

Counter their negative thoughts with more realistic thinking. If your child says, “I’m awful at this,” reply with a true statement such as, “Actually, a lot of times you do really well” or “This is something that’s hard for everybody.” This reframing can help students to challenge their anxious thoughts rather than just believing them.

Check with your child’s school on what they allow. Are there any ways students can get some energy out while testing, such as chewing gum or using a fidget toy? Is taking a break possible? (Scheduled breaks are required during most standardized tests.)

Praise the effort instead of the outcome. Rather than “You got an A!”, try “You studied really hard!”

When To Seek Professional Help

Talk to your child about how they feel before and during tests. Ask them about the symptoms listed above in the section titled “How Does Test Anxiety Look and Feel to a Student?” Also watch for these signs:

Attempts to avoid school, especially on test days
Becoming really tearful about tests or more emotional than is typical for your child
Not being able to sleep or eat before tests
If your child studies hard and is prepared but does poorly on tests

If these behaviors seem extreme, are uncommon for your child, or become a pattern, start by talking to your pediatrician. Mental health professionals are able to help with strategies to ease and overcome test anxiety.

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