Helping Children Overcome Test Anxiety

Test anxiety is almost universal. In fact, it is unusual to find a student who doesn't approach a big test without a high level of anxiety. Test anxiety can cause a host of problems in students, such as upset stomach, headache, loss of focus, fear, irritability, anger and even depression. New research is helping to better define how emotional stress and anxiety affect learning and academic performance.

Stressful emotions can inhibit a student's ability to absorb, retain and recall information. Anxiety creates a kind of "noise" or "mental static" in the brain that blocks our ability to retrieve what's stored in memory and also greatly impairs our ability to comprehend and reason. The key to understanding how anxiety inhibits cognitive and physical performance lies in understanding how emotions affect the rhythmic activity in the nervous system.

Feelings such as frustration, fear, anger and anxiety cause the neural activity in the two branches of the autonomic nervous system to get out of sync. This, in turn, affects the synchronized activity in the brain, disrupting our ability to think clearly. On the other hand, uplifting feelings such as appreciation lead to increased harmony and synchronization in the brain and nervous system, which facilitates our ability to think more clearly.

Research has shown that providing students with tools and strategies that build both emotional skills and healthy physical habits when preparing for a test can help them overcome test anxiety and the associated symptoms, while improving their ability to prepare for and perform on critical testing. It's important to help students identify what they are feeling and give them tools that will help them learn to manage emotions such as anxiety, self-doubt, anger or frustration. The proper physical habits enable students to have enough energy and stamina for their brain to do its job of thinking and analyzing for a sustained period of time.

Here are a few tips from the Institute of HeartMath based on its TestEdge^TM programs. Share these with your children ahead of time to better prepare them emotionally and physically for test taking.

Tips for Students

Practice the neutral tool: When you have uncomfortable feelings about whether you will do well on the test, practice the neutral tool. Its important to catch negative mind loops that reinforce self-doubt or uncomfortable feelings. Every time you catch a negative thought repeating itself, stop the loop and practice going to neutral. Start by focusing on the area around your heart. This helps to take the focus off the mind loop. Then breathe deeply. Breathe as if your breath is flowing in and out through the center of your chest. Breathe quietly and naturally, four-five seconds on the in-breath, and four-five seconds on the out-breath. While youre breathing, try and find an attitude of calmness about the situation. Do this in the days leading up to the test, right before and during the test.

Address the what-if questions: A lot of times before we have to do something like take a test, much of the anxiety we feel is a build-up from negative "what-if" thoughts. What if I fail, what if I can't remember anything, or what if I run out of time. Try writing a what-if question that is positive and can help you take the big deal out of the situation and begin to see things in a different way. Examples of these kinds of questions are, "What if I can remember more than I think I can?" "What if I can feel calmer than I think I can?"