Test anxiety can be a common problem for many students. According to Dr. Carol Dweck, Stanford University psychologist and a leading researcher on the growth mindset. "Test anxiety is a normal and natural reaction to pressure. But by teaching students stress management techniques, focusing on effort over outcome, and encouraging a growth mindset, we can help them overcome their anxieties and reach their full potential."
So, as a parent, you can support your child and help them overcome this challenge. Here are some long and short-run suggestions to help reduce test anxiety for students.
- Encourage good study habits: Developing good learning and study habits promotes learning for learning sake versus working toward a test score. Inspire a love of learning by showing interest in what your child is learning, asking them to teach you what they are learning, and setting aside dedicated time for studying and relearning class materials. Good study habits include organizing notes and discussing how our thinking works. The more students are comfortable with the material, the better prepared they will feel for exams. Reducing the stress associated with not being fully prepared helps reduce test anxiety.
- Encourage a healthy lifestyle: A healthy lifestyle, including regular exercise and a nutritious diet, can help reduce stress and improve focus. Encourage your child to adopt healthy eating, sleeping, hydrating and movement habits, especially in the lead-up to exams. In addition, regular brain breaks impact working memory
- Encourage deep breathing: Deep breathing is a simple yet effective way to calm the mind and reduce stress. Encourage your child to take breaks and practice deep breathing when feeling overwhelmed. It’s easy to say, “just breathe,” and even more effective when we model and pace breathing. For example, try a four-count inhale, and a four-count exhale. For young children, keeping time might mean stretching their fingers apart and using their other index finger hand to trace around each finger, tracing the whole hand for each inhale and exhale.
- Encourage positive self-talk: Negative thinking and negative self-talk can significantly increase test anxiety. Sometimes adults make the mistake of over-sympathizing. Saying, “I’m no good at that either,” is not helpful. Instead, encourage your child to reframe their thoughts into positive ones and focus on their strengths and abilities. Positive affirmations may include, “I’ve read all the material, and I understand this.” “It’s OK if I don’t answer every question. I can work on the questions I think I know first and come back to those I skipped.” “I feel confident, and I’ve done this before and done fine.” “I’ve worked hard to prepare. I’ll give it my best.”
- Teach stress management techniques: Many mindfulness techniques can help reduce test anxiety, such as meditation, yoga, and visualization. Encourage your child to try different techniques and find what works best.
- Talk to their teacher: Teaching children to advocate for themselves is a gift. Encourage your child to talk to their teacher about their test anxiety. They may offer extra support or suggest accommodations, such as extra time or a quiet testing environment. The goal of a test is to demonstrate what students know and can do. Teachers may have alternative assessments in their toolkits if only someone asks.
- Seek professional help: If your child’s test anxiety is affecting their daily life, it may be helpful to seek professional help. A mental health professional can provide support and guidance on managing anxiety in a healthy and effective way.
If you noticed the word encourage frequently above, it is not by accident. Children need encouragement and support. Just as good coaches encourage athletes to improve day by day, family members can be a positive and encouraging force for children, inspiring growth and learning.
Is it test anxiety or perfectionism?
Perfectionists often place immense pressure on themselves to perform exceptionally well, leading to stress and anxiety during exams. Help your child understand that it is okay to make mistakes. After all, mistakes are an opportunity to learn. Remind your child that everyone has different strengths and weaknesses. Encourage your child to focus on their effort and progress rather than the score. Remind them that their exam results do not determine their worth and value and that learning is a process that takes time and patience. By shifting the focus from perfection to effort and growth, you can help your child reduce test anxiety and find a healthier and more balanced approach to their studies.
Nurturing A Growth Mindset
Dr. Carol Dweck, of Stanford University coined the term “growth mindset” to describe the belief that one's abilities and intelligence can be developed through effort and learning. Individuals with a growth mindset see challenges and mistakes as opportunities for growth, rather than signs of failure or fixed limitations. This positive outlook can lead to increased motivation, resilience, and a more positive experience in school. In contrast, a fixed mindset is the belief that one's abilities and intelligence are set and cannot be changed. This mindset can lead to a fear of failure and decreased motivation to try new things or take on challenges. By encouraging a growth mindset in your child, you can help them overcome test anxiety and embrace a more positive and growth-oriented approach to learning.
Remember, it is important to be supportive and encouraging as your child navigates challenges in life. By following these tips, you can feel confident that they are taking the proper steps to support your child's learning and well-being
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