11 Tips for Overcoming Test-Taking Anxiety
Monday, May 23, 2011
If left unattended, this can lead to a host of issues such as lowered grades and poor academic performance, low academic motivation, poor self esteem, school refusal, anxious thoughts such panic or worry, somatic concerns such as upset stomach, headaches, and body aches and depression.
What causes test anxiety?
Most students experience some nervousness and stress related to academic performance. Students who are worriers, perfectionistic, and those with poor study skills are most likely to suffer from test anxiety. Worriers tend to allow themselves to think negative thoughts and to focus on bad things happening and to ignore positive messages. Students who are perfectionistic rigidly focus on being perfect and don’t allow for the possibility of mistakes. Finally students with poor study skills may feel unprepared for the test situation, that they do not possess enough knowledge or that they are comparatively less intelligent than their peers.
What can I do?
For Parents:
• Compliment the effort. Encourage your child to do his or her best not to obtain a specific grade or score.
• Model for your child on some task or activity by not performing as well as you would like, but being satisfied with the effort or enjoying the challenge.
• Supervise and help your child structure his time and study plan to allow for adequate preparation.
• Maintain regular contact with school staff to identify problems early on.
• Encourage a healthy diet, exercise and plenty of sleep. According to the Centers for Disease Control, per night, children ages 5-10 require 10-11 hours of sleep and those ages 10-17 require 8.5-9.5 hours of sleep.
• Consult a professional if anxiety begins to negatively affect mood, self esteem and performance. You may also notice change in sleep or appetite, sharp decline in academic performance, irritable mood or social withdrawal.
For Students:
• Prepare in advance for tests and projects - don’t save them for the last minute.
• Give yourself realistic but positive messages about performance, for example, instead of “I’m going to fail,” perhaps “This is hard and I may not get an A, but I’ll do my best.”
• Allow yourself to make mistakes; it’s part of learning.
• Take care of yourself through sleep, diet and exercise. Develop personal relaxation strategies such as deep breathing, muscle relaxation, yoga, or seeking support of a friend or family member.
• Ask for help when you need it; don’t wait until you are behind.
Dawn K. Nero, Psy.D., is a licensed clinical psychologist with Providence Behavioral Health Associates, which provides psychological services to Rhode Island children, adults, and families.
Related Articles
- Bradley Expert: How to Talk to Kids About Osama Bin Laden’s Death
- Bradley Expert: How to Talk to Your Kids About Japan’s Disaster
- Bradley Expert: How to Tell Bedtime Stories
- Bradley Experts: Raising “Good Sports” in an Ultra-Competitive Society
Follow us on Pinterest Google + Facebook Twitter See It Read It