How to Reduce Anxiety About Exams for Kids
Exam anxiety is a common challenge for many children, often leading to stress, decreased confidence, and even poor performance. Helping kids manage this anxiety can improve their academic experience and overall well-being. By implementing strategies such as structured preparation, relaxation techniques, self-reflection, and a supportive environment, parents and educators can help reduce test-related stress.
Use these tips, based off of the research done on exams, stress and cognition, from the University of Notre Dame.
Understanding Exam Anxiety
Exam anxiety can manifest in various ways, including physical symptoms (headaches, nausea, or difficulty sleeping), emotional distress (fear, irritability, or frustration), and cognitive difficulties (difficulty concentrating or negative thoughts). Recognizing these signs is the first step in addressing the issue effectively.
Important Note
The info in this article and on this website is for general knowledge only. It’s based on some evidence from peer-reviewed papers from university researchers (you can scroll down to see which papers we’re using) but it’s not medical advice, and it shouldn’t be used to diagnose or treat any medical or psychological condition. If you’ve got questions about your child’s mental or physical health, always check in with a qualified healthcare professional or your child’s school counselor or school psychologist:).
Read on!
Strategies to Reduce Exam Anxiety
1. Encourage a Growth Mindset
Teaching children that intelligence and skills can be developed over time helps them focus on learning rather than just grades. Praise effort and progress rather than only the final results.
2. Develop Effective Study Habits
Create a Study Plan: Encourage children to break their study material into manageable chunks and set a schedule.
Use Active Learning Strategies: Incorporate flashcards, practice tests, and summarization techniques to enhance retention.
Avoid Last-Minute Cramming: Studying over time rather than the night before prevents overwhelming stress.
3. Practice Relaxation Techniques
Deep Breathing Exercises: Teach kids simple breathing techniques to help calm their nerves before and during exams.
Mindfulness and Meditation: Encourage short mindfulness or breathing sessions to improve focus and reduce stress.
Physical Activity: Regular exercise helps regulate stress hormones and improves mood.
4. Implement Self-Reflection to Reduce Anxiety
Self-reflection plays a crucial role in reducing anxiety by helping children assess their learning progress, identify areas of improvement, and adjust their study strategies. Implementing structured self-reflection techniques, as outlined in the University of Notre Dame’s research report Why Reflect? Effective Learning through Metacognition and Self-Regulation, can enhance students' ability to self-regulate and build confidence.
Exam Reflections: Instead of focusing only on their scores, children can analyze their strengths, weaknesses, and preparation strategies. Guided reflection sheets can help them identify patterns in mistakes and set goals for improvement.
Narrative Self-Evaluation: Encouraging students to connect their learning to broader course goals helps them find meaning in their education, reducing stress and increasing motivation. They can reflect on what they did well, what they need to improve, and how they plan to adjust their approach in future exams.
Exam Wrappers: These are short reflection exercises where students analyze their study methods and how they contributed to their performance, allowing them to refine their learning strategies over time.
By incorporating metacognitive and self-regulation strategies, children can gain a sense of control over their learning, reducing exam-related stress.
5. Ensure a Healthy Lifestyle
Adequate Sleep: Sleep is crucial for memory consolidation and overall cognitive function.
Nutritious Diet: A balanced diet with brain-boosting foods like nuts, fruits, and whole grains can improve concentration.
Hydration: Staying hydrated can prevent fatigue and improve cognitive function.
6. Create a Supportive Environment
Normalise Talking Openly About Anxiety: Let children know that feeling nervous before an exam is natural and that they can manage it.
Positive Reinforcement: Encourage and reassure them that their self-worth is not solely dependent on their exam performance.
Provide Breaks: Allow time for relaxation and fun activities to avoid burnout.
References:
University of Notre Dame (2021). Why Reflect? Effective Learning through Metacognition and Self-Regulation.
