Test Anxiety in Kids:
Coping Strategies Parents Should Know
Kids and teens experience high levels of academic stress, especially in Howard County’s competitive school system. This can show up as text anxiety in kids, especially before large exams. Parents may not know what to do when their child reports feeling ill, avoiding meals, suffering from insomnia, or having emotional outbursts.
Test anxiety in kids can be managed with the right level of support, expectations, and coordination between parents and schools. At The Family Center in Ellicott City, we’re experienced with helping families manage test anxiety with their children and teens to improve both their academic performance and their mental health.
See how you can support your child through their test anxiety and learn how to get in touch with The Family Center if your child needs a little extra support. We are here to help.
Need Support? Call The Family Center in Ellicott City
(410) 531-5087
Test Anxiety in Kids: Before the Test
Test anxiety in kids and teens likely starts before the test even begins – you may notice signs of stress and anxiety in the days or even weeks leading up. There are ways to help kids with test anxiety at home so school isn’t a constant source of fear and worry.
Know the Test Format
Will the test require an essay portion, have multiple choice questions, be true or false? Teachers often share the test format when they announce the test. Knowing how to help your child prepare can stop a lot of anxiety around the unknown; writing sample essays, for example, is very different than considering how a multiple choice question might be worded.
Take Practice Tests
Many study materials, like textbooks and online resources, have practice tests available. Practicing test-taking at home or in study hall can help students identify what areas they need to study, get used to retrieving information in this format, and build confidence as they see their scores improve. Practice tests for test anxiety also help with time management and focusing on recalling the material.
Study Schedule with Breaks
Fear and anxiety can cause paralysis and avoidance, which only increases the anxiety and worry. Instead of your child being so anxious that they avoid the material until the last day, work with them on a regular study schedule that includes breaks. A set schedule that starts and ends at the same time encourages breaks, healthy learning habits, and building knowledge over time to gain confidence and recall.
Discuss Expectations
Learn why your child is anxious about the test – are they bad at writing, do they not know the material, are they worried they will disappoint their families or teachers? Ask your child how they feel about tests and what their biggest worry is. Discussing this can help reassure your child, set expectations, and lessen worries or concerns.
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Test Anxiety in Kids: During the Test
The testing environment, at any age, can be intimidating. The different structure and time restraints, along with the pressure to perform well, can all catch up to students during the test. Even if they are calm in the days leading up, test anxiety in kids can show up during the actual test day, hurting their mental health and their academic performance.
Plan for the Day
Test days should include calming, structured routines to help reduce anxiety. This includes a good night’s sleep, a healthy breakfast, and getting to school early so they are not rushing or worried they forgot something. Routine and stability can improve test anxiety in kids.
Accept Anxiety
When kids stop fighting anxiety, it can do a lot to help them focus. Knowing that anxiety will happen, and is normal, can allow a child to stop fighting themselves and instead focus on deep breaths and concentrating on their test. Instead of trying to fix the anxiety, they can learn to move through it and with it.
It’s Okay Not to Know Something
Students can sometimes get stuck on a question that they don’t know. This can increase their anxiety and cause them to fixate on their shortcomings, making it larger and all-consuming. Work with your child to have a plan when this happens. Let them know it’s okay not to know something, plan to skip that question and come back, or flip to the last question and work backwards to mix up the flow to get the brain to think differently. The key is to encourage movement and confidence.
Calming Strategies
Work on calming strategies that kids can use in class when they feel anxious or overwhelmed. A child therapist can work directly with you and your child to discuss breathing techniques, visualization, and other habits to reduce anxiety and improve concentration. Creating a mantra with your child that they can repeat – I’ve Got This! or I Know This – can give them something to focus on while reinforcing their confidence and abilities.
Test Anxiety in Kids: Working with Your School
Some children need a little extra help. This may involve reaching out to the teacher to discuss the material and test schedule at the start of the semester, so you can create a study routine at home. In some cases, kids may qualify for state-assisted accommodations, like tutoring sessions, private rooms, or extra time.
At The Family Center, we work with families and their children's schools to improve learning and academic success. We can help with diagnostic testing to see if something more is at play and discuss options for school accommodations you may qualify for. We help with the proper documentation and references to ensure your child is set up to succeed.
When test anxiety is too much, contact The Family Center in Ellicott City to learn about family therapy, child counseling, and school assistance. Whether we provide coping mechanisms or dive deeper to see what’s at the root of the problem, we can help.
Call Now: (410) 531-5087
Frequently Asked Questions
What are common signs of test anxiety in kids and teens?
Test anxiety can show up as feeling physically ill, avoiding meals, insomnia, emotional outbursts, or intense stress in the days or weeks before a test.
How can parents help their child prepare before a test to reduce anxiety?
Parents can help kids with test anxiety by knowing the test format, providing practice tests, creating a structured study schedule with breaks, and talking openly about expectations and specific worries to reduce fear of the unknown and build confidence.
What strategies can help with test anxiety during the actual test day?
A calm routine with proper sleep, a healthy breakfast, and arriving early can help with test anxiety. Kids should be encouraged to accept some anxiety as normal, skip difficult questions and return later, and use calming techniques like deep breathing or repeating a confidence-building mantra.
Why are practice tests helpful for children with test anxiety?
Practice tests help students identify areas they need to study, improve time management, get comfortable with the test format, and build confidence as they see improvement.
When should parents seek additional support for test anxiety?
If anxiety is overwhelming or affecting academic performance and mental health, parents can contact The Family Center in Ellicott City for child counseling, family therapy, diagnostic testing, school coordination, and help with possible accommodations such as tutoring or extra time.