For students, research shows that anxiety caused by being overly stressed about upcoming tests or projects can have a negative impact on academic performance.
Clinical psychologist Tram Hein says when parents help their children deal with stress, also known as “test anxiety,” academic performance can improve, and children’s healthier mindsets give them a better chance of growing into successful, well-rounded adults.
Left unchecked, children’s anxiety about tests and other potentially stressful tasks “can affect their self-esteem, academic performance, how they choose courses, and which colleges they apply to,” says Huynh, founder of Prep4mance, an Arlington, Va.-based company that offers programs to address student test anxiety and performance issues. “All of that (ultimately) impacts their mental health and career trajectory.”
Research shows that children can begin to experience test anxiety as early as third grade, with up to 40% of students experiencing some form of test anxiety. Huynh said her middle school daughter is already worried that poor test scores will prevent her from getting into a good university.
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Huynh said the problem typically worsens as children grow older and compete for college admissions. Nearly three-quarters of students have recently reported high stress levels regarding the college application process, according to a Princeton Review survey released March 10.
The more you internalize the idea that you’re a bad test taker, Huynh says, “the more you start to believe that about yourself.” “Every time you have a negative experience, you expect something worse to happen, and then another worse experience.” Some children “completely shut down” and freeze during a test, while others cope through avoidance, such as not studying, not choosing difficult classes, or skipping school on test days, she added.
“Parents (often) think you can grow out of this situation, but that’s not the case,” says Huynh. Even as adults, some mental health experts say the same anxiety issues can interfere with work performance and achieving career goals.
When children learn how to cope with test-related stress, Huynh says, “we see not only increased academic confidence, but also increased self-esteem and resilience.”
5 tips for parents from a child psychologist
Huynh’s first piece of advice for parents is to look for signs of test anxiety. She says it’s normal to have some anxiety about upcoming exams or school assignments. If your child constantly brings up concerns and it seems like stress is affecting their mood, or if they don’t seem excited about school and shut down when you ask about classes with upcoming tests, take note.
Next, tell your child that mild stress is common, says Huynh. Performance anxiety is a sign that they want to perform well and showcase what they have learned in school, she added. “Her advice is to say something like, ‘Many students feel this way. It doesn’t necessarily have to affect your grade. Let’s work together to help you prepare.'”
Her third piece of advice is to refocus your energy on thoughtful preparation, rather than simply saying, “Study more.” Huynh said children can get used to the pressure of a testing environment by recreating it in a less stressful environment. For example, do a timed mock test at home.
Huynh’s fourth tip: Encourage healthy habits like sleep, exercise, and nutrition. All of these promote better emotional regulation and mental focus, health experts say. You can teach your child calming techniques to relieve anxiety when it appears during a test. Things like dropping the pencil, taking short breaks to take deep breaths, and calming and resetting your nerves, says Huynh.
When you return to the test, you can look for questions you can confidently answer before going back to more difficult questions, which can instantly boost your self-esteem, she added.
Finally, try to help your child forget about stress after a test or project, says Huynh. Before your child knows their test results, praise them for the effort they put into preparing for and completing the exam, she advises. “Tell them, ‘You did a great job these past six weeks, and I want to celebrate that,'” she says.
If your child is eating or sleeping less than usual because of stress, or seems uninterested in activities that usually bring them joy, Huynh says, this can be a sign that they’re “overwhelmed with worry” and may need to talk to a (mental health) professional.
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