6 Ways to Help Your Child Combat Test Anxiety 

Test anxiety is a common issue for students of all ages, and it can really affect how your child performs in school. The pressure of important exams often triggers stress and anxiety, which can feel overwhelming at times. While a little bit of nervousness is normal, too much anxiety can impact their grades and even lead to long-term stress. Luckily, there are plenty of ways you can help your child manage test anxiety. Here are six practical tips to keep them calm and confident during exam time. 

1. Practice Mindfulness 

Mindfulness is all about staying in the moment and focusing on the “right now.” It’s a powerful tool to help your child calm their nerves and sharpen their focus. Encourage your child to practice mindfulness, especially leading up to exams. 

Here’s how: Find a quiet, comfortable spot, and have your child focus on their breathing—inhale, exhale. If their mind starts to wander (and it will), they can gently bring their focus back to their breath. Over time, mindfulness helps them stay grounded and less likely to feel overwhelmed by test-day stress. 

2. Make Sleep a Priority 

One of the easiest ways to help your child manage anxiety is to make sure they’re getting enough sleep. A good night’s rest is essential for memory, focus, and overall well-being, especially before a big exam. 

Aim for at least eight hours of sleep each night—and be sure to emphasize how important it is to avoid cramming late into the night. Help create a sleep-friendly environment by keeping their room cool, dark, and quiet, and encourage them to put away electronics at least an hour before bed. A well-rested brain will help them feel more relaxed and ready for the test. 

3. Create a Study Plan 

A good study plan is key to feeling prepared and reducing anxiety. Help your child break down their study material into smaller, manageable chunks, so they don’t feel overwhelmed. 

You can guide them in creating a schedule that covers all the necessary topics and sticks to a timeline. Consistent review over time, rather than last-minute cramming, is much more effective. With a structured plan, your child will feel more in control and confident in their preparation. 

A study plan can also include finding a tutor to support your child’s learning journey. Stride Tutoring offers students a wide range of tutoring options in all subjects, including English, math, biology, and calculus. 

4. Encourage Regular Exercise 

Exercise is a great way to burn off anxiety and stress. Whether it’s dancing, yoga, or playing a sport, getting your child moving can do wonders for their mood and focus. Even 10 minutes of brisk walking can increase their mental alertness and energy and improve their mood. 

Physical activity doesn’t just help them feel good—it also improves sleep, which is another bonus when it comes to test prep. Find activities they enjoy and make exercise a regular part of their routine. It’s a simple but powerful way to help them stay calm and centered. 

5. Practice Self-Care 

Encourage your child to take care of both their body and mind. Good self-care habits provide a solid foundation for managing stress, like staying hydrated, eating healthy, and getting enough rest. 

Beyond the basics, make sure they’re taking time to do things they enjoy, like reading, listening to music, or spending time with friends. These moments of relaxation help balance the pressure of studying and keep their stress levels in check. 

By dedicating time and attention to physical and emotional well-being, your student gains the resilience and strength to navigate the pressures of exams with greater ease and clarity. 

6. Use Positive Self-Talk 

What your child says to themselves matters! If they’re caught up in negative thoughts like “I’m going to fail,” it’s essential to help them shift that inner dialogue. Positive self-talk can boost their confidence and reduce anxiety. 

Encourage your child to practice saying things like “I’ve got this” or “I’m prepared and ready.” Visualization can also help. Have them imagine themselves taking the test calmly and successfully. These small mental shifts can make a big difference in how they feel walking into the exam room. 

Helping your child practice these six strategies can reduce their test anxiety and set them up for success. And remember, if they’re still struggling with extreme anxiety, consider reaching out to a school counselor or mental health professional for extra support. With the right tools and a little encouragement, your child can approach exams with confidence! 

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