Library Lady

April is often testing time in schools. As librarians we may see kiddos who are stressed by the testing process. This Tuesday Tip (a guest post) has some ideas to assist our kids.

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This is excerpted from Wisest Learners (Parent Edition): Unlock the Secrets to Your Child’s Academic Success, by Dr. Wallace Panlilio II Ph.D. and Dr. Artyom Zinchenko Ph.D.

In May 2000, a new reality TV phenomenon called Survivor was released by CBS. A group of contestants, or “castaways,” were left in Sabah, Malaysia and are required to produce for themselves food, fire, and shelter and to compete against each other in a series of challenges that test their physical capabilities. One by one they’re voted out by fellow castaways. The last person standing wins a million-dollar prize. 

While none of us wants to experience this level of rejection, viewers seem to resonate with the anxiety that the castaways’ experience and are drawn into watching the spectacle of it all play out week after week. I noticed that a good number of castaways were skilled in anxiety management notwithstanding the difficult environment. They have the unique ability to find mental and emotional balance in high-stress situations. 

Test Anxiety

For our learners, anxiety is often felt over test taking. Testing triggers performance concerns and worries over not passing. This anxiety has deep evolutionary roots, dating back to a time when people would agonize over having their tribe evaluate their performance and the consequences that would result if they failed; a plotline that is noticeably identifiable in the show Survivor. 

Test anxiety can manifest in a variety of ways, including physical symptoms such as dizziness, nausea, and rapid breathing, as well as cognitive symptoms such as difficulty concentrating, racing thoughts, and negative self-talk. 

And yet, as distressing as it may be, testing is an unavoidable fact of life for our children. The learning progress cannot be traced without some sort of feedback loop that objectively evaluates the achievements and improvements they should be making. According to a report conducted by the Council of the Great City Schools, up to 112 standardized tests are performed over 12 years of school.

For parents with learners who have test anxiety, there is hope. Research has shown that with the application of the right strategies and practice, your child can overcome the challenges of test anxiety.

Effective ways of helping learners deal with test anxiety

1. Make testing a regular part of learning: Create opportunities for your children to test themselves, or you can test them while they’re reading or studying. When testing becomes the norm, and your learner sees that it’s okay to make mistakes, then it will become much easier for them to manage test anxiety in a classroom setting. The leap from testing during study time to the actual test will feel less scary. 
2. Practice relaxation techniques: Exercises such as deep breathing, progressive muscle relaxation, or visualization can all be very helpful. Try out various methods at home, well before a test, to see which works best. Remind your child to use these techniques if they experience anxiety during a test. 
3. Study regularly and prepare well: Encourage students to consistently apply the learning strategies offered in this book so they can feel better prepared for a test. Thorough and regular implementation of good study habits will create a sense of control and mastery that can help reduce anxiety. 
4. Create positive learning conditions: A supportive and nurturing home environment will promote self-esteem and can give your child more confidence when approaching a challenge such as a test. Additionally, when your child knows you’ll have their back, no matter how they perform, they’ll feel safe about openly communicating their fears and concerns with you and their teachers. 
5. Set realistic goals: Encourage students to set attainable goals and avoid comparing themselves to others, as this can increase anxiety. 
6. Get plenty of sleep and exercise: Encourage students to get plenty of rest and to move their bodies often, as both activities can help reduce stress and improve overall well-being. 
7. Reframe negative thoughts: Teach students to challenge and reframe negative thoughts and beliefs about testing, such as “I always fail tests” or “Tests determine my worth.” Help them to replace those ideas with positive, supportive thoughts such as “I can do this!” or “This test doesn’t reflect my worth.” Encourage them to call these positive phrases to mind if they begin to experience anxiety during an exam. 
8. Work with a mental health professional: It’s important to remember that these techniques work well with children whose test anxiety is not above the clinical level of anxiety. If your child has formed a serious anxiety disorder, contact a mental health professional, such as a school counselor or psychologist, as soon as possible to develop an individualized plan for managing test anxiety. 

Our top recommendation is to address test anxiety with the suggestions above before a test occurs.

Coping Strategies

However, should your child still experience anxiety during a test, below are a few additional suggestions for them to apply:

• Practice deep breathing: Taking slow, deep breaths can help calm the body and reduce feelings of stress and anxiety. 
• Focus on the present: Remaining focused on the task at hand and not on worries about the future or past mistakes can be calming and reassuring. 
• Manage physical symptoms: When feeling physical symptoms of anxiety, such as sweating, shaking, or racing heartbeat, try to stay calm and focus on your breathing. 
• Use visualization: Imagine yourself successfully completing the exam and visualize yourself feeling calm and confident. 
• Read the instructions carefully: Make sure you understand the instructions for the test, and if you’re unsure, don’t be afraid to ask for clarification. 
• Pace yourself: Don’t try to rush through the exam. Take your time, read each question carefully, and try to stay calm. 
• Get organized: If you feel overwhelmed by the exam, try to break it down into smaller, manageable tasks and prioritize the questions you feel most confident about. 

While it may be helpful for adults to understand that test anxiety is in our nature, that’s often not reassuring or helpful to children. When working with your child, help them to see that overcoming test anxiety can be done through control beliefs. Reassure your child that they have control, they have the ability to overcome their anxiety through better preparation. They have the power to change their situation. 

Purchase Wisest Learners on Amazon – https://amzn.to/4avxez8

About the authors – Dr. Panlilio and Dr. Zinchenko:

Dr. Panlilio holds a Doctor of Philosophy in Educational Psychology and is renowned for his innovative educational contributions. As the Director of Digital Ventures Pte. Ltd, he combines academic expertise with real-world business acumen.

Dr. Zinchenko, a cognitive neuroscientist with a Doctorate in Cognitive Neuroscience, brings a wealth of research and teaching experience. His dedication to cognitive neuroscience extends to high school students, inspiring a new generation of learners.

Views expressed in this interview/guest post do not necessarily reflect the views of this blog host.

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