Taking an exam can make anyone a little anxious. But when that anxiety becomes severe, it can cause serious problems for students.
What is test anxiety?
Test anxiety is a type of performance anxiety that occurs during test taking. It can be triggered by various reasons.
Some students may be more concerned about standardized tests as opposed to general classroom tests. For others, any test can cause anxiety.
Test anxiety can be performance related, where students struggle with wanting to perform well or fearing performing poorly. This can be seen in children who are perfectionists, those who suffer from other anxiety disorders, and in students with attention-deficit/hyperactivity disorder (ADHD), where they have difficulty concentrating. Test anxiety can also be seen along 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 leading to feelings of emptiness and coldness, and ultimately avoidance.
It is estimated that up to 20% of students may experience significant test anxiety at some point.
What does test anxiety look and feel like for a student?
Some students may experience test anxiety physically:
- heart beats fast
- feeling shivery
- Headache
- stomach pain
- having trouble sleeping the night before the test
- irritability
Others may experience it psychologically:
- can’t think straight
- mind goes blank
- Negative thoughts such as “I’m going to fail” or “My time is almost up”
What parents can watch at home:
- Avoidance, desire to skip school on exam day
- procrastination
- Negative self-statements such as “I’m going to do really bad” or “I don’t want to go”
- There are a large number of complaints regarding tests and not performing well
- Poor performance on tests despite studying and knowing the material
Why is it important to overcome test anxiety?
Test anxiety usually does not go away on its own. If the anxiety is not addressed, a student experiencing test anxiety may:
- Experience increasing amounts of stress as they grow
- Avoid or drop out of school
- engage in excessive procrastination
- Experience changes in eating and sleeping
How to help kids with test anxiety
If your child gets anxious before taking a test, try using these tips to reduce the pressure.
- Start with the basics. Make sure your child is getting enough sleep and eating healthy food. Maintain a good study routine and help your child understand the importance of good study skills.
- Help your child prepare a little at a time. Instead of studying in one cramming session for a test, your child should work on a little bit of information at a time. Studying this way can help reduce anxiety as they feel more prepared over time.
- Encourage positive self-talk. Teach your child to use statements like these before and during the test:
• “It’s okay to be nervous, I’m just going to try my best.”
• “I studied and I’m ready.”
• “If I get stuck, I’ll take a breath and move on.” - Avoid putting unnecessary pressure on your child. Children may feel that their parents will not be happy if they do not do a good job. Help ease that pressure with the words you choose. “You got a C?” Instead of, “Let’s see what we can do differently next time?” Try.
- Look into academic accommodations. Some students, particularly those with medical diagnoses, may qualify for an in-school accommodation scheme. This may include taking the test in a quiet room that limits distractions, or getting extra time to take the test if time pressure increases anxiety for your child.
- Teach them coping skills. With your child, watch above and learn relaxation or breathing techniques to use during the test. Strategies such as “box breathing” may be helpful. Kids breathe in for four seconds, hold their breath for four seconds, exhale for four seconds and then hold their breath for four seconds—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” are usually not helpful because they are not specific. Instead try giving them instructions 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.”
- Counteract their negative thoughts with more realistic thinking. If your child says, “I’m so bad at this,” respond with a truthful statement, such as, “Actually, there are times when you do really well” or “It’s something that is hard for everyone.” This reframing can help students challenge their anxious thoughts rather than simply believing them.
- Check with your child’s school to see what they allow. Are there any ways students can get some energy while taking tests, such as chewing gum or using fidget toys? Is it possible to take a break? (Scheduled breaks are required during most standardized tests.)
- Praise the effort rather than the result. “You got an A!” Instead of, “You studied really hard!” Try.
When to seek professional help
Talk to your child about how they feel before and during the test. Ask them about the symptoms listed above in the section titled “What does test anxiety look and feel like to a student?” Also keep an eye out for these signs:
- Attempt to avoid going to school, especially on exam days
- It’s normal for your child to cry or get really emotional about tests.
- not being able to sleep or eat before the test
- If your child studies hard and is prepared, but performs poorly in exams
If these behaviors seem excessive, are unusual for your child, or have become a pattern, start talking to your pediatrician. Mental health professionals are able to help with strategies for reducing and overcoming test anxiety.
