Dealing with Test Anxiety

What is test anxiety?

Test anxiety is the body’s physical and mental reaction to an academic testing situation. We all may feel anxious when presented with a new experience or perhaps presenting in front of a group. This anxious feeling is very common when it comes to test taking. For some, test taking can be extremely stressful and be associated with testing anxiety even though it is a regular part of the assessment in student classrooms. Many school districts have mandated standardized tests to assess academic performance in students, leading to an increase in test anxiety. 

How does test anxiety feel?

Feeling anxious can include excitement, nervousness, worry, fear, or butterflies in the stomach. For test takers that experience test anxiety, they may have more extreme symptoms such as: a fast heartbeat, faster breathing, nausea, and/or sometimes stomach discomfort. For some, test anxiety may be shown by the fear or resistance to attending school on testing days. 

Ways to deal with and reduce test anxiety:

• Having a consistent sleep schedule: students who have more consistent sleep schedules (at least 8 hours of sleep per night) have improved mental health and learning skills. 
• Practice testing environments at home: sometimes the act of test taking feels foreign and different from the typical school environment, bringing on more stress for the student. Recreating a testing environment at home for brief moments of time (or another familiar/comfortable environment) may improve test anxiety. 
• Find ways to make learning fun at home: this will allow the student to have an interest in learning and improve test scores by building confidence. Participating in outdoor activities (going to a public park for the day) while talking about nature can be a great way to incorporate learning lessons with wellness.
• Talk to someone: for kids who are struggling with test anxiety, avoiding school or expressing negative feelings for learning- talk to your pediatric provider, guidance counselor, or a mental health therapist.

How to study/prepare for tests:

One of the hardest parts about studying for tests is finding motivation. To combat this, one may try the Pomodoro Technique. This involves setting a timer for a reasonable amount of study time (25 minutes) and then taking a 5-minute break for wellness/relaxation. This cycle can be repeated and has been suggested to prevent burnout/fatigue that is commonly experienced during long study hours.

Tips for test day:

Going into the test well-rested and with adequate nutrition is the best way to start. Before starting the test, it may be helpful to take a few deep breaths to calm the body. If there is anxiety felt during the test, deep breathing techniques may help. 

The big takeaways:

Feeling anxious is a very common and normal reaction, where test anxiety may signal the need to seek additional help. Children often have pressure to perform well, so it is important to remind them of the importance of doing their best while also taking care of themselves. 

Written by: Brandon Tucker, PGY-2 BayCare Pediatric Residency Program

Additional Resources:

Anxiety in Children: What is "Normal"?

Help Your Child Manage Anxiety