Test Anxiety

As test season rolls around, I wanted to share some thoughts about testing anxiety. It is totally natural to feel worried before a test. However, sometimes test stress can cause unnecessary anxiety, impacting life prior to a test and testing performance. Spending hours and hours worrying, or staying up late studying, often does more harm than good.

An Important Reminder for Students:
“It is totally normal and okay to feel anxious before a test. However, the purpose of this test is to give your teacher information. Testing lets your teacher know what they need to spend more time on with you. It can also give you information about what you might spend more time studying in the future.”

Below are several simple ways to reframe the idea of testing in general, and to help manage test taking worry.

BEFORE THE TEST:

Identify What You Feel Anxious About

Example: Unknown or Doing Poorly
Catastrophic Thinking? >> Use the strategy here!

Create a Schedule & Prepare Over Time

20 minutes a day is better than 2 hours the night before
Ask your teacher questions you have about the test
After studying, find relaxing activities to take your mind off of the upcoming test

Create Study Materials That Help You Feel Confident

One Sheet Review Tool
Reorganize Notes and Materials

Know the Format of the Test

Ask Teacher for Info
Practice Similar Questions

Cultivate a Growth Mindset

Pick a growth mindset mantra, to remind yourself that tests are a snapshot in time and that you always have the opportunity to make improvements for the future.

DURING THE TEST:

Pick an Answer and Stick With It

Narrow down multiple choice problems as much as you can
Second guessing often leads to wasted time & wrong answers!

Break Questions Up

If you get stuck, try working backwards or coming back to a problem later

Practice Mindfulness

Stay in the present moment, and attend to one question at a time
Bring attention to your breath, or the contact points your body has with the floor, or the chair you are in.

Accept When You Don’t Know Something

Don’t spend too much time on any one question!
Sometimes the best way to manage anxiety about a question is to accept that you don’t know the answer to a question and move on. It’s OKAY to miss a question.
If you feel that the test was unfair, you can advocate with your teacher later.

Happy Spring!

If your child/teen deals with excessive worry around school, or testing, I am currently accepting new clients.

I work with your child/teen to help them learn tools and strategies for school-related worry. I also support a variety of other social emotional and educational goals. Please visit the Little Plum website to learn more about my services, and e-mail me for a free initial consultation to discuss your child's goals and needs.

In gratitude,
Ally Schmidt, M.Ed.