TESTING STRATEGIES TO REDUCE ANXIETY - News from Psychological Services
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May 2021
News from Psychological Services
TESTING STRATEGIES TO REDUCE ANXIETY
Test Anxiety increased levels of stress/arousal 10 million children in North
can also increase performance America, with approximately 16-
All anxiety is a reaction to on tests, but only up to a certain 20% of students reporting high
anticipating something threshold. After that threshold is test anxiety, and another 18%
stressful. Test anxiety is a type of crossed, increased levels of students reporting moderate
performance anxiety; of anxiety will interfere with test anxiety.
specifically, when someone feels student’s test performance. As
anxious, nervous, or worried about with other types of anxiety, test
an upcoming assessment. Many anxiety can create a cycle of
students may experience anxiety negative thinking. The more an
about tests and may experience individual focuses on negative
heightened anxiety before a outcomes, the stronger the
testing situation. feeling of anxiety becomes.
A certain level of anxiety is normal According to the American Test
and may help students prepare Anxieties Association (2018),
more effectively, work more “schoolwork” and “exams” are
efficiently, and remain focused reported by students as the most
during testing. In fact, according to stressful thing in their lives. Test
the Yerkes-Dodson Law, anxiety impacts an estimated
Did you know?
Testing in schools has increased over the past few years,
especially in the last 10–15 years. Based on a study from
the Council of the Great City Schools, it is estimated that
students will take around 112 standardized tests from pre-K
through 12th grade. As research continues to grow around test
anxiety, links have been found between the frequency of
standardized tests and increased anxiety. Also, test anxiety
affects more than 10 million kids in North America with 35
percent of students reporting moderate, high, or severe test
anxiety.
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May 2021
What does test anxiety look like?
According to the Anxiety and Depression Association of
America, symptoms of test anxiety can present as physical,
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behavioral/cognitive, or emotional. Symptom presentation often
varies from student to student. Below you will find a list of some
possible symptoms of test anxiety to be aware of: GCS Psychological Services
• Physical symptoms: Headaches, nausea, excessive
sweating, shortness of breath, rapid heartbeat,
lightheadedness, stomachaches, and feeling faint. GCS_Psychs
• Behavioral/cognitive symptoms: Difficulty
concentrating, negative thought patterns,
comparing oneself to others, racing thoughts, gcs_psychological_services
forgetfulness, procrastinating, avoidance behaviors, “all
or nothing” thinking, and catastrophizing.
• Emotional symptoms: Feelings of stress, fear,
helplessness, low self-esteem, anger, and Psychological Services Canvas Page
disappointment.
What causes test anxiety?
There are many factors that can lead to test anxiety. Below
are some of the causes commonly observed in students.
• High pressure placed on test outcomes
• Lack of understanding or preparedness
• A history of poor test performance
• Perfectionist tendencies
• Generalized feelings of worry or anxiety
• Feeling a lack of control
• Fear of letting teachers or parents down
• High-achieving mindset
• Tying test scores to self -worth
• Poor self-esteem
How can we help?
Doing nothing about test anxiety or telling students to “just
relax” will not make the anxiety disappear. The
following tips may assist students, parents, and teachers in
reducing test anxiety.
Test Anxiety Support Video – Elementary School https://www.youtube.com/watch?v=sDYx9qM_ygg
Students
Test Anxiety Support Video – Middle & High School https://www.youtube.com/watch?v=sTh596WfDvE
Students
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May 2021
Parent Strategies for Reducing Test Anxiety
• Discuss the test openly and in a positive way.
• Ask your child how they are feeling about the test and discuss coping strategies.
• Have realistic expectations of your child's performance while encouraging his/her best efforts.
• Emphasize that the test is only one measure of academic performance and does not determine a
person's worth.
• Put test dates on a visible calendar to help your child prepare for and anticipate the test in an organized
way.
• Have your child create a music playlist with empowering, mood-boosting songs to listen to on the
morning of the test.
• Brainstorm past successes and triumphs with your child to create an “I did it” list.
• After the test is over, debrief with your child and plan a fun or favorite activity.
Student Strategies for Reducing Test Anxiety
• Share your feelings of anxiety with your parents and teachers.
• Think of the test as an opportunity to show what you know.
• Review homework and materials which pertain to the test topics in small increments, rather than
cramming in the days leading up to the test.
• Relax, breathe deeply and stay focused on the test.
• Remember the test is only one way your academic performance is measured.
• Practice good self-care in the days leading up to the test.
• Give yourself a pep talk to re-frame your anxiety as excitement. Telling yourself that you’re excited will
help you see the exam more positively and allow you to experience more positive emotions.
Teacher Strategies for Reducing Test Anxiety
• Discuss the purpose of the test and how it can help students progress academically.
• Have realistic expectations of students' performance while encouraging students to do their best.
• Allow students to express their anxiety verbally, in writing, or through drawing in the days leading up to
the test.
• Be careful not to over emphasize the importance of the test.
• Teach and practice relaxation techniques.
• Model a calm, positive mood and atmosphere in your classroom.
• Help students challenge negative thoughts and replace them with positive self-talk. For example, a
student can say “I have worked hard in math class all year and will do my best on the test” instead
of “I’m bad at math, so I’m going to fail the test.”
Strategies to Reduce Test Anxiety in Students with Disabilities
• Explicitly teach and practice good study habits and test-taking strategies.
• Make sure students are aware of their accommodations and how to use them and advocate for them.
• Share examples of individuals who have overcome limitations and obstacles to achieve success.
• Teach and model strategies such as positive self-talk during the test, deep breathing, and visual
imagery.
• Emphasize persistence over perfection.
• Consult with your school psychologist and other service providers to problem-solve around specific
concerns.
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Relaxation Techniques to Teach Students
The following relaxation techniques have been shown to help control anxious responses when preparing for a
test. Once these strategies are learned, the relaxation response will begin to take the place of an anxiety
response over time.
• One-Nostril Breathing - Close the left nostril, inhale through the right, then close the right, and exhale
through the left, close the left, and inhale through the right, close the right, and exhale through the left,
and so on.
• Get "Centered” - Plant both feet firmly on the ground. Take three deep breaths and find specific items in
the room to focus on. For example, find five things that are blue or four things that are shaped like a
circle.
• Take a One-Minute “Sensory Vacation” - Think of a favorite place and mentally transport yourself to
that place. What does it look like? What does it smell like? What does it feel like? What does it sound
like?
• “4-7-8” Technique - Breathe in for 4 seconds, hold your breath for 7 seconds, and then exhale for 8
seconds.
• Muscle Tension Technique - With every breath you take, as you inhale, tense up every muscle in your
body, and as you exhale, relax them all. Continue to do this for about 10-15 breaths until you feel your
muscles relaxing by themselves.
• Balloon Technique- Imagine a balloon every time you breathe in and out. The bigger and longer your in-
breath, the larger your balloon inflates. Then, imagine the balloon completely deflating when you
breathe out.
• Tensing and Differential Method - Put your feet flat on the floor. With your hands, grab underneath the
chair. Push down with your feet and pull up on your chair at the same time for about five seconds. Relax
for five to ten seconds. Repeat the procedure two or three times. Relax all your muscles except the
ones that are actually used to take the test.
• “Worry Dump” - Have students write down all of their worries about the test on a piece of paper, and
then crumple it up and throw it in the trash can.
End of Year Testing - Parent Test-Support Strategies
Preparing for Testing
• Do talk to your child about testing. It's helpful for children to understand why schools give tests and to
know the different kinds of tests they will take.
• Note test dates on your home calendar; schedule appointments on non-testing days.
• Encourage your child to take responsibility for homework and class study.
• Help you child learn how to find information independently.
• Praise your child for work done well.
• Encourage your child to ask questions at home and in class.
• Get to know your child's teachers.
• Attend parent-teacher conferences.
• Confer with teachers on a regular basis for progress reports.
• Gather available test preparation materials.
• Assure your child knows that you value a good education.
Testing Day
• See that your child is rested and eats breakfast.
• See that your child arrives at school on time and is relaxed.
• Encourage your child to do the best work possible.
• Do not send your child to school if illness is apparent.
• Do not remove your child from school on test days for appointments.
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Designed by: Megan Fox
Content created by: Kathryn Morris, Ashleigh Langheim, and Jenilee Fleetwood
Edited by: Gretchen Stumpf
Sources:
https://kidshealth.org/en/teens/test-anxiety.html
https://www2.ed.gov/pubs/parents/TestTaking/index.html
https://www.oxfordlearning.com/what-is-test-anxiety
https://gjhs.d51schools.org/UserFiles/Servers/Server_77543/File/Departments/Counseling/Presentations%20Powerpoints/T
estAnxiety.pptx
https://www.verywellmind.com/what-is-test-anxiety-2795368
https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.1016.3661&rep=rep1&type=pdf
https://learningcenter.unc.edu/tips-and-tools/tackling-test-anxiety/
https://www.renaissance.com/2016/09/28/reduce-students-test-anxiety/
https://www.fcps.edu/student-wellness-tips/test-taking-tips
https://brightoutlook.global/2018/12/13/7-breathing-exercises-to-manage-test-anxiety/
https://www.weareteachers.com/test-anxiety/
https://www.startschoolnow.org/how-to-handle-test-anxiety-as-an-adult-student/
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