Anxiety surrounding testing is very real. How many times have we heard of people having nightmares about not being able to find the exam room or showing up for the exam late? Many kids become overwhelmed during exam time. As parents, it is good for us to watch our words and actions to make sure that we do not add to our child’s stress.
Also, by helping your child anticipate the test situation you are dealing with the fears of the unknown. If the teacher has not sent a note home, write her/him asking any questions your child might have.
Feeling prepared also eliminates a lot of stress. Using practice exams, learning test taking skills and practicing the strategies mentioned in this series can help your child feel ready for the exam.
Remind your child that the test has nothing to do with your love for them. Sometimes kids start to worry about disappointing their parents or think that somehow a negative performance on the exam will change the way you think about them. Be sure to assure them that you love them no matter what!
If your child seems particularly stressed out, you can teach them some anxiety management techniques to use during the exam. Read through the ones below to see what seems most appropriate for your child’s age and personality and practice it with your child.
1. Mental Stop Sign-Envision a stop sign when your brain begins the litany of “I don’t know any of this! This is too hard! or I can’t.!” By just stopping the message, you can re-focus on the task at hand.
2. Mantra-Repeat a positive phrase or word many times in a row to help boost your confidence and remove negative thoughts. Use something like: “I can do this.” or “Just do my best.”
3. Use your Breath-When we get nervous, we often take short, shallow breaths. Take a few seconds to try to sit up straight and really breathe deeply. It will slow your heart rate and give you a better chance at turning your attention to the exam.
4. Object with Positive Association-Wear an object (like a necklace) that someone dear gave to you. When the anxiety approaches, touch the object and think about that person. It can have a calming effect. Many people also try to wear clothes that make them feel good about themselves as a way to improve confidence.
5. Humor-Before the exam think about a funny comic strip, movie quote, or joke. When you start feeling nervous during the exam, recall that humorous thought. The chuckle is a good distraction.
6. Change your Focus-If you sense your brain delving into the depths of negativity, start counting the nails in the ceiling or the number of bricks that make up the wall. By changing your focus, you can kick out the negative messages and then go back to the test with a clearer mind.
Test anxiety is something to be taken seriously, but by being able to anticipate the testing situation, feeling loved and prepared and having some relaxation tips ready, your child will better be able to manage the situation before it escalates.
California releases sample test questions that have been retired from previous tests for children to use for practicing for the exam. Here is the link where you can download some sample questions for practicing with your child:
www.cde.ca.gov/ta/tg/sr/css05rtq.asp
Leave a Reply