The end of a school year brings with it many different emotions. Excitement for summer, of course. But also anxiety for final exams. 

Being a bit nervous before a test is typical. Did I study enough? Do I really understand the material or what I am expected to know? These are a couple of the questions that run through the minds of children and adolescents. However, test anxiety is different. There are physical, cognitive, and emotional symptoms that are more intense than typical nervousness. 

Physical Symptoms

Children and adolescents can experience sweating, nausea, increase heartbeat and shortness of breath when it is time for them to take a test, final exam, standardized test to measure academic performance or the ACT/SAT. To help alleviate these symptoms, there are steps to take.  

Physical strategies include:

• Eating healthy food
  
  
• Exercising or movement throughout the week
  
  
• Getting enough restful sleep
  • Children age 6-12 years of age need 9-12 hours per night
  • Adolescents ages 13-18 years of age need 8-10 hours per night
    
    
• Practicing meditation, mindfulness or progressive muscle relaxation
  
  
• Spending time outside
  
  
• Taking meaningful study breaks which do not include mindless scrolling on a phone or tablet

Cognitive and Emotional Symptoms

Cognitively, children and adolescents with test anxiety may spend significant time comparing themselves to others, having difficulty concentrating, procrastinating, racing thoughts or experiencing negative thoughts about themselves or their abilities. The intensity of the emotional symptoms can lead to increased distress. Some examples of these emotions are disappointment, fear, feelings of inadequacy, hopelessness and stress. There are ways to help with cognitive and emotional symptoms as well.

Cognitive/emotional strategies include:

• Asking for help or support when needed
  
  
• Developing a consistent pretest routine
  
  
• Getting a tutor to help with more challenging academics
  
  
• Having time for enjoyment and interests outside of studying
  
  
• Taking a step back and focusing on their goals
  
  
• Talking to school staff about concerns and additional supports
  
  
• Understanding and addressing negative thinking

Preparation Is Key

How children and adolescents prepare for a test is vital. This includes studying, asking questions, talking to their teacher, planning times to study and organizing information they need to study. It is important to get enough restful sleep the night before the test.

As a parent, we’ve been through this before and our help can be invaluable. Make sure they know you’re there if they need any help, whether that’s making flash cards or quizzing them. Knowing they’re not alone can help calm a lot of nerves.

During the day of the test, adolescents need to remember to avoid caffeine as it stimulates the body and does not help with anxious feelings. Children and adolescents can also consider having a healthy snack and water available to them. Ear plugs are a good option for blocking sounds that distract them in the testing environment. Practicing a mindfulness exercise before the test helps to lower anxiety and relax the body/mind.

It's Just One Test

It is critical that children and adolescents remember the test does not define who they are as people — and it’s your job as a parent to reinforce that. During the test, children and adolescents are encouraged to sit in a manner that is comfortable for them. They can use breathing techniques to help calm themselves down if they are starting to feel too anxious during the test. 

A valuable piece about testing is children and adolescents figuring out what works best for them. There is trial and error in this process and what works can also change over time.   Learning is about doing your best not being perfect.