As a child and adolescent psychologist who worked in a private high school setting, test anxiety was a common topic of discussion. Many teens voiced overthinking as the main reason for the anxiety they were experiencing, their brain was too loud and too fast to be able to focus on the test and the material. We could open a whole argument about the value put in tests and how it creates an anxiety provoking environment, but that is a whole other article! Common tips for managing test anxiety: When I have the time, I like to explore the worst case scenario with youth about failing the test and challenge the belief that it will ruin all future endeavors and experiences. When we don't have time, or when the anxious brain is unwilling to explore the rational arguments, I like to encourage youth to engage in active deep breathing activities, such as mini muscle relaxations (squeeze and release hands, jaw, or feet while deep breathing, or doodling same symbol repeatedly while deep breathing). It seems that managing test anxiety is less about overcoming the anxiety and more about learning to navigate that increased feeling. Anxiety is a normal human state, meant to protect us from danger. The issue arises when the brain thinks the danger is greater than it actually is, i.e. a test sending the same signals one might have when staring down a bear. Learning to catch the anxiety early, challenge it when possible, and physically manage it when needed is the key to navigating testing anxiety.
Edtech Professional & Instructional Designer at Julie Ann H Digital
Answered 2 years ago
Students encounter a number of pressures - both internal and external to perform and succeed at a certain level. Communicating opportunities for practice and review before the test can support, along with means and methods to remediate after poor performance on a test if necessary. You can also teach students breathing techniques for calm and the use of positive self affirmations.
Kids (and parents) need to continually disconnect sense of self from grades. If my identity is defined by a grade then every "performance" risks my standing as a person. Test anxiety is also fueled by spoken and unspoken expectations from parents and families who are well-intentioned but may not realize the pressure being put onto children for academic success. Finally, we know that parent mental health and modeling significantly impacts the mental health of their children. As a parent myself who easily falls into the "worry trap" I am intentional in acknowledging my worry followed by growth mindset reframing statements such as, "This feels scary and I'm going to do my best." or "I'm taking a risk and learning about myself." Statements like these help children understand that two seemingly opposite feelings and thoughts can be true at the same time. Our family also consistently reminds one another that our efforts in preparation and how we treat people are the really important goals.
Having anxiety is a common reaction that humans experience when faced with a difficult task or a challenge, especially if he or she is uncertain with their surroundings or lack confidence about the success of their performance. This is a frequent feeling among school-aged children, especially during standardized testing season. One strategy that is gaining a lot of traction is when teachers utilize an essential oils diffuser in the classroom throughout the testing period. It is widely known that certain oils can be used for concentration, awakening the nervous system, reducing stress, and increasing energy. Some examples of these specific flavors include a citrus blend, for brain stimulation, lavender for calming, and mint for clarity. In fact, in the 1990's, Joel Warm and William Dember conducted research at the University of Cincinnati. They found that a whiff of peppermint or muguet (a floral scent) helped people who were taking tests have improved concentration and perform better on tasks that required prolonged focus. There are many credible research studies in professional libraries that also support this claim. Giving a student a peppermint candy just minutes before testing and utilizing a diffuser could make a significant difference in test performance.