It’s that time of year again. Everyone is gearing up for test-taking and all the emotions that go along with it. Test anxiety happens. There’s no avoiding it. The good news is, there are ways to manage these feelings before and during the test to help students feel prepared, focused and ready to do their best.

Tips for Before the Test

Talk about it with students. Start by asking students what they are worried about. Naming what we’re afraid of often makes it feel more manageable.
Preparation is key to increasing students’ confidence when it comes to the test. Reviewing material in advance and breaking it up into bite-sized chunks will help students feel less overwhelmed.
Practice some visualization techniques. Have students imagine themselves on test day, feeling relaxed and ready to go.
Engage in breathing exercises to help students practice self-regulation skills. These will help them stay calm during the exam.
Remind students that it’s okay to make mistakes. It’s all a part of the learning process. Going in with a positive mindset will help build confidence.

Tips for Test Day

Remind students to focus on themselves. Everyone reacts differently on test day. Encourage students to pay attention to how they feel rather than compare themselves to others.
Invite students to incorporate small movement to give themselves a reset. After answering a handful of questions, students can quietly shake their wrists under the desk to get the oxygen flowing to their brains.
If students feel like they need some grounding, try the 321 strategy: Name 3 things you can see, 2 things you can hear, and 1 thing you can smell. This will calm their brains and help them focus back on the test.
Once the test is over, encourage students to let it go. Close their books, hand in their tests and move on to the next thing. Remind students that a test score is only a small snapshot of everything they’ve learned throughout the year.

Tests are just one of the many ways to measure learning. There are also a lot of things that tests don’t measure. Maybe a student is naturally musical, artistic or creative. Remind students that there are so many things that make them unique and talented. The most important thing to remember is that this test does not define them.

Video

Modeling Mistakes

Activity

Self-Care Bingo for Educators

Video

How to Help Kids Set Summer Goals

Video

How to Set the Right Tone on Test Day

Article

Tips for Test-Taking Anxiety