⏰Use Your Test Anxiety To Your Advantage!
It is that time of the school year when students take the standardized tests. Testing is part of the academic requirements. However, test anxiety can rise up as students approach the state testing windows.
School counselors have unique opportunities to deliver support to students during the ‘BIG’ tests. Here are some direct and indirect services to help the students handle these expected stressors.
1. Normalize It.
Let students know that a little nervousness or anxiety before the test is normal and expected. In fact, the jittery can actually helps sharpen students’ minds to focus their attention and may help them to approach the test more cautiously.
Part of normalizing stress-related to taking the state tests, I help the students to recognize their physical responses to their big feelings. A body might react in different ways, such as a rapid heart rate, breathing more quickly and shallowly, tense muscles, feeling sick in the stomach, and sweating more than usual. Recognizing and accepting them is key.
2. Name it to Tame it!
Besides recognizing the body sensations, I teach students to name their feelings. It is one of the calming down strategies. My school has a Zones of Regulation check-in station where students can name their feelings.
I notice some students checking in at the yellow zone (nervous, anxious) on the test days. Just acknowledging the feelings is one of the big steps to handling them. Some of them said later that the test was not as bad as they anticipated and that they were able to stay calm and focused on the test.
3. Calm Down Strategies.
There are different simple ways to calm the nerves under stressful situations. Here are some strategies.
- Breathe slowly and deeply
- Tense and release the muscles
- Stretch
- Close your eyes for a minute and focus on the breath
- Use positive self-talk or recite test-taking mantras
- I can do it!
- I am READY.
- I have what it takes.
- I am bigger than the test scores!
4. Physically Prepared.
Remind students and parents or guardians to prepare students to be ready prior to the test days. Click HERE: Test Prep Tips: 10 Days Before the BIG tests.
- Have at least 8 hours of sleep.
- Getting enough rest is so important. Sleeping only 6 hours instead of 8 hours increases the stress hormone cortisol level by 50%, and sleep-deprived people score 30% lower on memory tests.
- Eat well-balanced breakfast.
- Hungry students can’t focus and end up rushing through the tests and not doing their best.
- Show up, arrive on time, and no early check-outs during the testing window.
- Most teachers review for the next day’s test, so regular attendance is crucial.
- Get your personal items ready.
- Ensure students to have all personal items, such as medicine, glasses, or hearing devices.
5. Stay Positive!
Instead of focusing on the negative aspects of the test, try to stay positive and remind students of their strengths. Remind the students to believe in themselves and trust that they’ve put their best effort to succeed. For more ideas to increase positivity and growth mindset, read “Conquer Test Day! 5 Motivation Hacks for Standardized Tests”