Most students experience some level of anxiety before, during, or after a test. While a little bit of apprehension has been known to enhance performance, some students can quickly be overwhelmed with worry and dread over their performance. These intense bouts of testing anxiety can often lead to nausea, nervous fidgeting, an inability to concentrate, and emotional outbursts of frustration or crying.

As a teacher or parent, there are ways you can help your student cope with test anxiety. Below are some tips to help your child or student stay calm and go into a test feeling confident. Please note: It is important to remember that what works for one student may not work for another.

Start with Effective Testing Strategies

It’s important to teach students basic test-taking strategies for success. Instruct them to read the question in its entirety. If it’s a multiple-choice question, cross out the answers that are obviously incorrect. Educate students on managing their time during a test, it may be helpful to place a clock in plain sight to aid students in keeping track of the time. Advise students to answer easier questions first and come back to the more challenging questions as time allows. Additionally, if students finish with time to spare it is wise to review their answers.

Try to Relax

There are various relaxation strategies to help students reduce anxiety before and during a test. Deep breathing can help relax tense muscles and allow the mind to focus. Instruct students to breathe in through the nose and out through the mouth slowly. Seated stretches such as head tilts, chest stretch, or overhead reaches are quick and easy to complete while seated. Amy Cuddy, a social psychologist, demonstrates through her research how standing in a posture that appears confident, or “power posing,” for as little as two minutes can reduce stress, boost confidence, and increase performance in demanding situations.

Create a Study Schedule at Home

In the days and weeks leading up to the test, it’s important to help your student properly prepare. Do not procrastinate! Cramming the night before the test not only sacrifices sleep time to allow more study time, but students are less likely to be able to recall the information. Planning a study schedule for weeks leading up to the exam help avoid cramming situations and helps the student stay organized. It’s okay to alter your study schedule from time to time but having time allotted just for studying ensures that other activities won’t take precedence.

Get Physically Prepared

Preparing the body for a test is also important to curb the effects of test anxiety. It is vital to get enough sleep. Studies show that students who slept seven hours each night during an exam period performed 10% better than students who got less sleep. Additionally, eating healthy, nourishing foods not just the day before the test but in the days leading up to the test can increase performance. Avoid foods high in sugar, such as donuts or muffins, to prevent sugar crashes during the test. It is also important to note that too much caffeine can lead to increased anxiety or enhance any existing anxiety issues.

Work Together for an Effective Testing Environment

For a student who may be struggling with a particular topic, a looming test can often amplify any test anxiety that already exists. Reaching out to a teacher or school counselor can offer valuable information and advice in order to help a student feel confident and challenge any negative thoughts. Depending on the severity of the test anxiety, the student may also qualify for test accommodations under the Americans with Disabilities Act such as extra time, exam location, or seat location.

It’s important to remember that managing test anxiety is not linear and there will be bad and good days. Remind your student that one test does not define who they are, we are human, and we make mistakes. Learning from those small mistakes and failures is a valuable skill that will assist them throughout their lives. And don’t forget to praise the progress your student is making. Reinforcing small steps of positive progress can lead to bigger improvements in the future.