Children of all ages can feel nervous around test time. For some, that stress shows up as worry or panic; for others, it looks physical—stomach aches, headaches, nausea, or fatigue. This experience is often called test anxiety, a form of performance anxiety that happens when the pressure to do well feels overwhelming. Some children worry days in advance, even dreading school on test day.
While test anxiety is often associated with teens, children of all ages can experience it. The good news: there are simple, supportive steps parents can take to help.
1. Ask questions
Start by listening. Talking through worries can help children make sense of their anxiety. Try questions like: “What worries you most about this test?” or “How can I help you feel more prepared?” Understanding the root of their stress is the first step toward easing it.
2. Practice relaxation techniques
Help your child find calming strategies they can use anytime. Younger kids may benefit from visualization—imagining a safe, happy place while taking slow breaths. Older kids and teens often respond well to breathing exercises, meditation, or grounding techniques they can use on test day.
3. Help them prepare (without overwhelming them)
If studying is required, create a manageable plan with short study sessions spread over time. Encourage breaks, movement, and rest. Support your child in finding study methods that work for them—flashcards, writing notes, or talking things through. Teachers can also be a great resource for guidance.
4. Focus on effort, not outcomes
Offer specific, honest praise and remind your child that preparing and trying their best already matters. Avoid emphasizing consequences of poor scores. Confidence grows when kids feel supported, not pressured.
5. Reinforce healthy habits
Good sleep, regular meals, movement, and limited screen time all help reduce stress. On test day, prioritize rest and a balanced breakfast—especially protein-rich foods—to help your child feel steady and focused.
6. Debrief after the test
Once it’s over, check in. Ask how they felt and remind them the test is done. If it didn’t go well, normalize setbacks and emphasize growth—mistakes are part of learning.
Test anxiety is common, and your support makes a real difference. With reassurance, preparation, and healthy habits, children can learn to manage stress and build confidence—both in and out of the classroom.
