More often than not, anxiety becomes a significant issue, especially when it comes to taking tests. It undermines the confidence of children and teens, often diminishing their academic success despite their abilities. When anxiety takes hold, it clouds their thinking which heightens their fear of failure. However, with the right support and strategies, students can learn to manage their anxiety and perform to their full potential. And that's why I'm here! This episode aims to explore practical techniques and approaches that parents, educators, and caregivers can use to help children and teens overcome test anxiety. Let’s dive into strategies that will help our children ace their tests with confidence.
Transforming Test Anxiety into Confidence.
Test anxiety is a pervasive challenge that can deeply affect a child's ability to perform, no matter how intelligent or well-prepared they may be. Over the years, I've worked with many students who struggle with this, and it's clear that test anxiety isn't just about the test—it’s about what they’re carrying into that moment. I recall one of my students from many years ago whose parents were extremely demanding, and that pressure had turned into a paralyzing anxiety around tests. She bombed her SATs despite being more than capable. When she came to work with me, we focused on resetting her nervous system through neurofeedback and some targeted counseling. Her transformation was remarkable! She retook the SATs and greatly improved that she was suspected of cheating.
After thorough scrutiny, she retook the test again, and her score remained just as high. It wasn't just the neurofeedback that made the difference—she had learned to manage her anxiety, and just as importantly, to love herself despite her parents' relentless pressure. For students dealing with test anxiety, we need to address both the nervous system and their mindset. Some children become anxious because they over-rely on their intelligence without putting in enough work. When they face a test, that unpreparedness manifests as anxiety. On the other hand, some students over-prepare, pushing themselves to the brink due to clinical anxiety, sometimes even OCD.
For these children, clinical intervention is often necessary. But for many others, there are proven strategies that can serve as the first line of defense. These strategies can help students feel more grounded, calm their nervous system, and approach tests with a mindset that allows them to perform to the best of their ability. The right balance of preparation, self-regulation, and emotional support can make all the difference in turning test anxiety from a roadblock into an opportunity for success.
Establishing a Study Routine.
Even if your child is already receiving clinical care for anxiety, establishing a structured study routine is essential. When children are fearful and anxious, they often thrive with structure and predictability. However, it’s important to balance this structure with flexibility to avoid perfectionistic tendencies or rigid patterns. A regular study schedule is crucial, but it’s also vital to ensure that study sessions are appropriate in length because quality is more important than quantity. For instance, allowing a child to stay up late or study excessively may contribute to their anxiety rather than relieve it. Sleep is a fundamental part of their overall well-being and performance.
In addition to creating a balanced study plan, it’s helpful to teach your child active study techniques. Studying shouldn’t just involve rereading or highlighting—it should engage different senses and include breaks to avoid mental overload. Kinesthetic and visual learning techniques can make a huge difference. Encouraging your child to move while studying or chunking information into manageable parts can lessen anxiety by making the material more digestible. Memory and attention issues often underlie anxiety, so helping your child organize information into chunks of five or fewer pieces can improve their recall and reduce stress. Teaching these study skills not only improves academic performance but also empowers your child to manage their anxiety more effectively.
Practicing Relaxation Techniques and Healthy Habits.
Practicing relaxation techniques and maintaining healthy habits are critical components in managing test anxiety. Just as kids shouldn't spend hours on end studying, they also need regular breaks to reset and refocus. I know from personal experience that balancing a busy day with physical activity makes all the difference. That’s why I always make sure to get my workout in early. Otherwise, the stress builds up. The same goes for students: incorporating regular exercise, ensuring adequate sleep, and maintaining a healthy diet are key. When students spend too much time studying, it often comes at the expense of their sleep, which can actually increase anxiety rather than reduce it. Movement is equally important; it's surprising how little some kids are physically active. They don't have to join a sport, but they do need to get out and move. Simple activities like walking the dog or going for a stroll can have a positive impact.
I've seen it firsthand with a young man in my neighborhood who is neurodivergent. He's always out walking, and it clearly helps him stay grounded and calm. Diet plays a significant role in managing anxiety too. An anti-inflammatory diet, rich in healthy fats and consistent protein, can make a big difference. Parents often worry about weight gain, but it’s not the healthy fats that are the problem but rather, it’s the sugars and refined carbohydrates. Prioritizing sleep, exercise, and a nutritious diet is not easy, but it's essential for helping kids manage their stress and anxiety in a sustainable way.
Encouraging Positive Self-Talk and Visualization Techniques.
Encouraging positive self-talk and visualization techniques are powerful tools for helping children manage test anxiety. When kids are regulated and practicing positive self-talk, they focus more on their strengths and the positives in their experiences, which can support their nervous system. Anxiety often causes kids to fixate on the negatives, as if they’re under a dark cloud, so it’s essential to model positive self-talk for them. Show them how shifting their mindset can help their brain function better. Empower them by explaining how their brain works and how positivity can influence their performance.
Visualization techniques can also be incredibly effective for reducing anxiety. When children are nervous about a test, encourage them to visualize success. Help them see themselves doing well, and if they initially struggle with this, walk them through the process. This is a technique used by highly successful people, so introducing it to your child can give them a valuable edge. Additionally, make sure your child is familiar with test-taking strategies. Anxiety often stems from uncertainty, and just because a child is about to take a test doesn’t mean they’ve had enough exposure to that particular format. Teaching them specific strategies for handling different types of tests can reduce that uncertainty and help them approach the situation with more confidence.
Test-Taking Strategies and Professional Help.
When it comes to managing test anxiety, preparation is key, especially for neurodivergent students or those prone to anxiety. For instance, a student I once worked with who was feeling nervous about a high school entrance exam because he didn’t know the format. After discussing test strategies like multiple-choice techniques, his anxiety lessened. This is because understanding the format of a test and practicing with similar materials can make a huge difference in reducing stress. In cases like this, practice tests are invaluable. They not only familiarize students with the format but also help address any underlying anxieties about the content itself. Remember, our kids—especially those with neurodivergent brains or emotional challenges—may experience periods of dysregulation. This could show up as understimulation or overstimulation, and it can fluctuate throughout the day.
However, if these strategies aren't enough and your child’s anxiety continues to eclipse their thinking, it’s crucial to seek professional help. Anxious children often rely on their hyper-vigilance to cope, but this only takes them so far. Long-term, chronic anxiety can lead to more severe issues like depression, physical health problems, or even OCD. So don’t hesitate to get them the support they need.
Not sure where to start? We'll help you find the right solution tailored to your needs. Visit https://drroseann.com/help/ today and take our FREE Brain and Behavior Solutions Matcher.
Discover science-backed mental health solutions and gain valuable insights from Dr. Roseann Capanna-Hodge by exploring the resources available at www.drroseann.com.
Links and Resources:
➡️ Join our FREE Natural Parenting Community to receive science-backed resources for your child and family. Join here.
➡️ Get help from Dr. Roseann and her team. Apply here.
➡️ “Is it ADHD or something else?” Take the quiz.
