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How can my child overcome test anxiety?
Being prepared is the best way to short circuit rational text anxiety. Spaced reviews of material rather than cramming are vital for retention. So, what can a child do if she’s done his studying but panic sets in when the test is handed out? Here’s some advice for her: First, look for something that you DO know—work around on the test by finding something that you can do. Gain confidence and go back and finish the other portions. Don’t focus on your fear—focus on “What is it I have to do?” and don’t allow any negative or panicky self-talk.
Test Anxiety Advice for Students
Before the Test
- The first step is to distinguish between two types of anxiety. If your anxiety is a direct result of lack of preparation, consider it a normal, rational reaction. However, if you are adequately prepared but still panic, "blank out", and/or overreact, your reaction is not rational. While both of these anxieties may be considered normal (anyone can have them) it is certainly helpful to know how to overcome their effects.
- Get plenty of rest and eat a good breakfast.
- Older students, combine all the information you have been presented throughout the semester and work on mastering the main concepts of the course. When studying for the test, ask yourself what questions may be asked and try to answer them by integrating ideas from lectures, notes, texts, and supplementary readings. If you are unable to cover all the material given throughout the semester, select important portions that you can cover well. Set a goal of presenting your knowledge of this information on the test.
- Remember that the most reasonable expectation is to try to show as much of what you know as you can.
- Remind yourself that a test is only a test — there will be others.
- List some common thoughts or worries which you have during tests. Study the list and see if you can change any of your worrying thoughts. Ask yourself, “How rational is this thought? What has God promised me?” Change your thought to something true and reasonable.
- Promise yourself some type of reward after the test. If fear thoughts come, focus on the reward.
During the Test
- Avoid thinking of yourself in irrational, all-or-nothing terms. Be sure your “self-talk” is telling you truth, not just negative statements. Tell yourself, “I don’t have to be perfect, but the Lord will help me do my best.”
- If fear comes, just pause. Don’t try to eliminate it but just keep it manageable. You can convince yourself to do it and reason your fear away by reminding yourself of the truth (if you really did prepare well).
- Unfreeze your mind by unfreezing your body. Give yourself a quick stretch and tell yourself you are okay. Take a deep breath and stop the cycle of panic.
- First, review the entire test, then read the directions twice. Work on the easiest portions first to gain confidence.
- If allowed, get a drink, use the bathroom, or sharpen your pencil.
- Focus on answering the question, not on your grade or others’ performances.
- Read all options of multiple choice questions first, and then eliminate the obvious. Still unsure? Rely on your first impression, then move on quickly.
- Whether you think you did well or not, be sure to follow through on the reward you promised yourself.
