Tips for Overcoming Test Anxiety

Sweaty palms? Check. Racing heart? Check. A bad case of butterflies in the stomach? Check. It must be test time.

Many students struggle with test anxiety, but those feelings of panic and dread can be even worse for your English learners, students with disabilities, and struggling readers who struggle in the classroom. So what can you do to help your students relax and do their best on tests?

Let Parents Know When Their Children Will be Taking Tests

Keep parents informed of when their children will be taking tests. Encourage parents to make sure their students get plenty of sleep before their tests and have a healthy breakfast before school. If your test is in the afternoon, ask your students to make sure they eat a good lunch. Well-rested minds and well-fed bodies will help students stay calm and focused.

Help Your Class Relax
Take a moment before a test to help your class relax and focus before they pick up their pencils. Here are a few ideas.

Deep Breathing
This is one of the easiest and most effective methods of relaxation. It can be used in combination with many other techniques.

1. Instruct students to sit up straight in their chairs.
2. Using a calm voice, ask your students slowly inhale through their nose. Students can do this at their own pace or, if it is helpful, ask your students to inhale as you count, and then slowly count to three.
4. Instruct your students to hold their breath for one or two seconds.
5. Ask your students to exhale slowly through their mouths. Again, students can do this at their own pace or they can exhale as you slowly count to three.
6. Wait one or two seconds, then repeat the cycle.

Tense and Relax
1. Ask students to sit up in their chairs with their feet flat on the floor. Ask them to grab the edge of their seats with both hands.
2. Instruct your students to pull up with their hands as they push down with their feet, making their whole bodies tense.  Count to five slowly.
4. Ask your students to relax in their seats. Count to five slowly.
5. Repeat the procedure two or three times.

Picture a Relaxing Scene
1. Ask your students to close their eyes and gently put their palms over their eyes. It's important that they not press too hard on their eyes.
2. Ask students to think of a relaxing scene. It can be real or imaginary; maybe they are out in their back yard looking at clouds or maybe they're on the moon looking at the earth. Let them imagine this scene and picture it as if they were actually there. If you think it would be more helpful for your students to have some guidance, you can describe a peaceful scene in a calming voice.
4. Have your students sit quietly and visualize this scene for one to two minutes.