Help Your Child Manage Test Anxiety

Did you know that up to 30% of students experience test anxiety? For many children, taking a test isn’t just about answering questions — it’s a nerve-wracking experience filled with worry and self-doubt. This anxiety can prevent them from performing their best, no matter how well-prepared they may be.

As a child therapist, I often work with kids who experience test anxiety, and I understand the pain points they face. They may study for hours, only to sit down on test day and feel their minds go blank. They might freeze up, struggle to focus, or experience physical symptoms like headaches, stomachaches, or even difficulty breathing. It’s disheartening for both kids and parents when anxiety takes over and blocks their path to success.

What is Test Anxiety?

Test anxiety is a form of performance anxiety where children experience intense fear, stress, or nervousness before or during a test. It can lead to trouble concentrating, recalling information, or completing the test within the time limits. For some kids, the anxiety starts days before the test and disrupts their sleep, appetite, and overall mood.

How Test Anxiety Impacts Kids:

• Mental Blocks: Their minds may go blank, making it hard to remember information they’ve studied.

• Negative Thoughts: Kids with test anxiety may think things like “I’m going to fail” or “I’m not smart enough,” which only adds to their stress.

• Physical Symptoms: Test anxiety can trigger headaches, stomachaches, nausea, rapid heartbeat, or sweating, further distracting them from the task at hand.

How to Talk About Test Anxiety with Your Child:

Start with Understanding: Begin by asking open-ended questions like, “How do you feel when you’re about to take a test?” or “What’s the hardest part for you when you’re sitting down to take a test?” This helps your child feel heard and understood, instead of pressured to just “do better.”

Normalize the Experience: Let your child know that feeling anxious is common and okay. You can say things like, “Many kids feel this way, and it doesn’t mean you’re not smart or prepared.” Share stories of times when you or others you know faced similar struggles.

Reframe Anxiety: Teach your child that a little anxiety can actually help them perform better by keeping them alert and focused. But when it gets overwhelming, it’s time to use tools to calm down and regain control.

Three Strategies to Help Your Child Cope with Test Anxiety:

Practice Breathing Exercises:

Deep breathing is one of the quickest ways to calm the nervous system. Try practicing belly breathing together before a test:

• Sit comfortably, place one hand on the belly.

• Breathe in deeply through the nose, letting the belly rise.

• Slowly exhale through the mouth, feeling the belly fall.

Repeat this 3-5 times to relax the body and focus the mind.

Use Positive Self-Talk:

Help your child reframe negative thoughts into more empowering statements. Encourage them to practice phrases like, “I’ve studied hard, and I’m ready” or “I can handle this.” Consistently using positive self-talk helps build their confidence over time.

Visualize Success:

Have your child close their eyes and imagine themselves in the test room, feeling calm and confident. Visualizing positive outcomes, like completing the test without panic or remembering answers easily, can significantly reduce anxiety when the real test day comes.

If you feel your child needs more structured help to manage their test anxiety, I encourage you to enroll in my Test Anxiety Course for Kids. This course provides in-depth strategies to help children overcome the fear of tests, build confidence, and perform to their potential.

Bonus: I’m also offering a FREE breathing poster that you can download today to help your child start practicing calming techniques at home.

Interested in learning more? Here are some great resources:

1. Cassady, J.C., & Johnson, R.E. (2002). Cognitive Test Anxiety and Academic Performance. Contemporary Educational Psychology, 27(2), 270-295.

2. von der Embse, N.P., Barterian, J.A., & Segool, N.K. (2013). Test Anxiety Interventions for Children and Adolescents: A Systematic Review of Treatment Studies from 2000-2010. Psychology in the Schools, 50(1), 57-71.

3. Sarason, I.G. (1984). Stress, Anxiety, and Cognitive Interference: Reactions to Tests. Journal of Personality and Social Psychology, 46(4), 929-938.

Disclaimer:

The information provided in the blogs on this website is intended for educational purposes only. It is not a substitute for professional therapy or therapeutic services. While the content is designed to offer helpful insights and guidance, it should not be used as a replacement for individualized care provided by a licensed therapist or mental health professional. If you have concerns about your child's mental health or well-being, please consult with a qualified professional