Right reponse can help children of all ages overcome test anxiety
By Dana Benson
Some youngsters – from elementary school to college students – worry so much about an impending test that they actually feel physically ill. But with the right approach, test anxiety doesn't have to be a long-lasting problem, according to a Baylor College of Medicine psychologist.
"If we respond by talking about being nervous and anxious as a normal thing and introducing techniques to cope with it, then test anxiety can be very manageable," said Megan Mooney, Ph.D., adjunct assistant professor of psychiatry and behavioral sciences at BCM and a staff psychologist at DePelchin Children's Center.
If, on the other hand, parents respond by letting their child stay home and avoid the test or by getting upset and reinforcing the feeling of nervousness, then test anxiety could become a longer-term condition.
Relaxation techniques
Mooney works with students on relaxation techniques, such as deep breathing, and on thought-stopping skills that get rid of negative thoughts that start creeping in at exam time.
"These techniques really need to be reinforced at home as well," said Mooney, who is also a counselor at River Oaks Elementary School in the Houston Independent School District. "All of the skills to decrease the symptoms of anxiety should be practiced. It's just like learning how to play a sport – you have to practice over and over again so these techniques become a habit for children."
Parents' messages
Parents must also be aware of the messages they are sending their children, Mooney said. Schools can be high-pressure, competitive settings, and parents can add to the pressure with their own high expectations. Mooney urges parents to talk about the importance of kids' trying their best, rather than focusing on grades.
Students of all ages must also take care of their physical health at exam time by eating well and getting enough sleep. Older students also can help ease their anxiety by creating a schedule for themselves as soon as they receive their syllabus. They should find an optimal studying environment, whether it's a quiet library or somewhere they can have music playing.
The good side of anxiety
While anxiety can be overwhelming if not properly dealt with, Mooney pointed out that it is a biological symptom that exists for a reason.
"When we experience anxiety, we get a burst of adrenaline that makes us more aware and helps us focus and concentrate," she said. "Having a little bit of anxiety about wanting to do well on a test can actually help motivate us."
