Managing Test Anxiety
Every spring, schools and school systems begin releasing schedules for standardized testing for students of all ages. High school students may begin taking the SAT or the ACT and standardized testing or the Tennessee Comprehensive Assessment Program (TCAP) begins for many grades. For some children, testing feels like another day, and they may even feel bored or excited. But for many, testing creates anxiety before, during, and even after the testing period. There are many ways we can support our children- especially those with anxiety, perfectionism, school-related anxiety, or who are nervous about college and their future.
First, let’s look at what that testing anxiety may feel like in the body. When we experience stress, our bodies react in a much deeper way than we may realize. Our bodies release hormones, such as adrenaline, which helps us prepare to fight, flight or freeze. Adrenaline increases our heart rate and blood flow, which is helpful to protect ourselves or escape. But when it comes to taking an exam, fighting and running away is the opposite of a typical testing day. A stress hormone called cortisol also increases, which adds to the physical symptoms our children may experience. Each body reacts differently to these hormones- some may experience a stomachache, nausea, shakiness, sweating, rapid heartbeat, increased breathing, or even feeling like passing out.
Anytime our bodies have these physical reactions, our cognitive functioning is also reduced. Concentration and focus become more difficult, and some kids may freeze completely. Others work fast through test questions to finish quickly and relieve the symptoms of stress they are feeling.
Helping Your Child with Test Anxiety
When our children are anxious, their rational minds are no longer in the driving seat. The key to disrupting anxious thinking or feeling is to help bring your children into the present moment.
Engage the five senses:
Smell – For some people, smell is a sensory activator. Use cotton balls with essential oils, have them step outside or smell a calming tea. This requires the body to engage in the environment and adjust to new sensory input, taking attention away from the anxiety.
Touch – Fidget toys, anxiety rings, or anything your child can have in their hand or pocket to focus may help release nervous energy, change focus, and re-center them through touch.
Taste – Having a snack, gatorade, cold water, chocolate, or something sour can all help bring your child’s mind back into the present. Sour tastes can shift the nervous system and refocus it on sensation instead of anxiety. Cold water or warm water to shift focus can also be incredibly helpful.
Sight – Encourage your child to name every blue thing in the room in their head, or everything that starts with the letter ‘s.’ Again, this shifts their focus into the current moment and out of their anxiety.
Hearing – Listening to music, white noise, or a podcast can help your children calm their mind and regulate their nervous system. Especially for children with ADHD, music without words or white noise can be very calming. If your child cannot have headphones during the exam, have them put in headphones on the way to school to calm them in the moments leading up to the exam.
Practice breathing exercises
Taking a moment to stop and breath can feel really difficult for kids, so practicing together when they are not stressed can be helpful to prepare them for when they are faced with difficult moments. Sitting with your child, no matter how old they are, and breathing together can help them learn how to regulate so they’re ready to do it when they’re on their own. Here are some examples of ways to practice:
Rollercoaster breathing: Using the index finger of one hand, trace up and down each of your fingers on the other hand. Inhale as you go up, and exhale as you go down. This also engages the sensory feeling of touch.
Belly Breathing – Place one hand on your belly and one on your heart (or both on the belly, whichever feels most comfortable), and ake big deep breaths. Feel the body fill up with air and then let it all out.
Empower your child
For children who struggle with perfectionism, they may feel they have to get a “perfect score.” Reminding your child that you are proud of them outside of their score can be powerful. In acknowledging their efforts, you are shifting the focus from the result to their abilities and effort.. Give these phrases a try:
“I am so proud of you for working so hard.”
“Wow! I can tell that you are really proud of yourself for trying/finishing the exam/staying focused/etc.”
“I can see how much effort you put into this and that is so awesome.”
“You must be so proud of yourself!”
Support body wellness
Sleep – Making sure your children have the rest that they need is incredibly important for concentration. Sleep before the exam might be difficult for some kids, so extra exercise and movement the night before the exam may be helpful.
Hydration and nutrition- Hydrating and eating well in the days leading up to the exam will help prepare the body for the stress of test-taking. Small, frequent meals and extra water are the key.
Tests can cause increased stress, even for the most balanced child. It is important to remember that stress can be expressed in many ways, so it may look different depending on the child. While these tips are helpful to implement leading up to and on the day of TCAP and college entrance exams, keep them in mind to help you and your children prepare for future stressors. If you feel that your child’s anxiety is ongoing or out of proportion, reach out to a therapist for support.
