4 Strategies to Help Reduce Test Anxiety

From LEAP testing to taking the ACT or final exams, testing will be in full swing as we draw closer to the end of the school year.  During times of testing, anxiety levels for students and teachers can increase.  It’s stressful for students who want to do well and teachers who want their students to be able to show mastery of concepts they’ve been working on all year with their students. If your child begins to have test anxiety, here are a few strategies that might help them feel a little less anxious. 

1. Put the Test in Perspective

The first thing to do is to help your child put the test they are about to take in perspective.  I call this “taking the helicopter view”.  Imagine if you were able to go up in a helicopter and look down on your life.  Things that seemed big suddenly become a lot smaller.  When helping to ease your child’s nerves about testing, remind them that one test does not make or break them or their future.  Encourage them to do their best, but leave the rest.  Make sure you let them know that no matter what test score they make, you still love and care for them. 

I have encountered many students who believe if they fail or don’t do well on a test then it means they are a “failure”.  And this is just not true.  An outcome on a test does not equate to who they are as a person.  Explain to your child that a test is a tool to provide information on what they are doing well at and what they are still needing help with.  This can help them shift their thinking from an “all or nothing” perspective. 

2. Name the Fear

Another strategy for helping your child feel more confident with test taking is to try to understand why your child feels nervous.  Are they worried you may be mad at them if they don’t do well on a test?  Are they afraid of letting you or the teacher down?  Or is it that they don’t understand how to do certain things?  Helping your child identify what is driving their feeling of nervousness can help you and your child find a solution.  Remember, a standardized test is intended to measure what your child knows.  You don’t want to push them to study, but you can help them practice.

3. Practice Instead of Study

Practicing with your child before a test can help them feel more prepared, reducing test anxiety.  Find a practice test online to do with your child.  Allow them to give you some creative ideas to help make practicing a positive experience.  For example, using Skittles or M&Ms to mark the answers with you both being able to eat them after.  Help them learn ways to handle questions they feel stuck or uncertain on.  You can also teach them ways to slow down and read through each answer before making a choice.  If you are uncertain about how to help your child learn test taking strategies at home, ask your child’s teacher things you can do to reinforce what is being taught in class.

4. Create a Calm Down Plan for Test Anxiety

Lastly, you can help your child learn ways to calm themselves when they begin to feel anxious.  Teach your child calming strategies like deep breathing or closing their eyes and imagining a “happy place”.  Give them a few strategies to practice before test day.  Create a plan with them on how they will use their strategies if they are nervous as well as what to do if they don’t know an answer.  Encourage your child.  Acknowledge their feelings and then provide some positive words of affirmation. Little things go a long way.  Leaving a small note of encouragement like, “You got this,” can help make your child feel valued.

It’s normal for your child to feel anxious about big tests.  These strategies can help them reduce their anxious feelings come test day.  Remind them they are not alone in the feelings they experience.  They have a whole classroom of other children who are going through the test with them.  Acknowledge your child’s effort instead of focusing on the outcome.  This will help them recognize that who they are is much more important than any test they will ever take.

Be Inspired Counseling & Consulting provides in-person counseling in Alexandria, Louisiana, and online counseling to individuals throughout the state of Louisiana.  Our team of compassionate clinicians are here to help! Contact us to schedule an appointment with one of our clinicians Christy Pennison, Elizabeth Beebe, or EJ Babcock today!