# data[].attributes.body
from KidsHealth for Teens

# data[].attributes.attachment_link.readable_text
You've done all of your homework and studied hard, and you think you have a grip on the material. But then the day of the test comes. Suddenly, you blank out, freeze up, zone out, or feel so nervous that you can't get it together to respond to those questions you knew the answers to just last night.

If this sounds like you, you may have a case of test anxiety - that nervous feeling that people sometimes get when they're about to take a test.

It's normal to feel a little nervous and stressed before a test. Just about everyone does. And a touch of nervous anticipation can help you get revved and keep you on your toes while you're taking the test.

But for some people, this normal anxiety is more intense. The nervousness they feel before a test can be so strong that it interferes with their concentration or performance.

What Is Test Anxiety?

Test anxiety is actually a type of performance anxiety - a feeling someone might have in a situation where performance really counts or when the pressure's on to do well. For example, a person might have performance anxiety just before trying out for the school play, singing a solo on stage, getting into position at the pitcher's mound, stepping onto the platform in a diving meet, or going into an important interview.

Like other situations in which a person might feel performance anxiety, test anxiety can bring on "butterflies," a stomachache, or a tension headache. Some people might feel shaky or sweaty, or feel their heart beating quickly as they wait for the test to be given out. A student with really strong test anxiety may even feel like he or she might pass out or throw up.

Test anxiety is not the same as doing poorly on a certain test because your mind is on something else. Most people know that having other things on their minds - such as a breakup or the death of someone close - can interfere with their concentration and prevent them from doing their best on a test.

What Causes It?

All anxiety is a reaction to anticipating something stressful. Like other anxiety reactions, test anxiety affects the body and the mind.

When you're under stress, your body releases the hormone adrenaline, which prepares it for danger (you may hear this referred to as the "fight or flight" reaction). That's what causes the physical symptoms, such as sweating, a pounding heart, and rapid breathing. These sensations might be mild or intense.

Focusing on the bad things that could happen also fuels test anxiety. For example, someone worrying about doing poorly might have thoughts like, "What if I forget everything I know?" or "What if the test is too hard?" Too many thoughts like these leave no mental space for thinking about the test questions. People with test anxiety can also feel stressed out by their physical reaction: "What if I throw up?" or "Oh no, my hands are shaking."

Just like other types of anxiety, test anxiety can create a bad cycle: The more a person focuses on the negative things that could happen, the stronger the feeling of anxiety becomes. This makes the person feel worse and, with a head is full of distracting thoughts and fears, can increase the chances that he or she will do poorly on the test.

Who's Likely to Have Test Anxiety?

People who worry a lot or who are perfectionists are more likely to have trouble with test anxiety. People with these traits sometimes find it hard to accept mistakes they might make or to get anything less than a perfect score. In this way, even without meaning to, they might really pressure themselves. Test anxiety is bound to thrive in a situation like this.

Students who aren't prepared for tests but who care about doing well are also likely to have test anxiety. If you know you're not prepared, it's a no-brainer to realize that you'll be worried about doing poorly. People can feel unprepared for tests for several reasons: They may not have studied enough, they may find the material difficult, or perhaps they feel tired because didn't get enough sleep the night before.

What Can You Do?

Test anxiety can be a real problem if you're so stressed out over a test that you can't get past the nervousness to focus on the test questions and do your best work. Feeling ready to meet the challenge, though, can keep test anxiety at a manageable level.

Use a little stress to your advantage. Stress is your body's warning mechanism - it's a signal that helps you prepare for something important that's about to happen. So use it to your advantage. Instead of reacting to the stress by dreading, complaining, or fretting about the test with friends, take an active approach. Let stress remind you to study well in advance of a test. Chances are, you'll keep your stress from spinning out of control. After all, nobody ever feels stressed out by thoughts that they might do well on a test.

Ask for help. Although a little test anxiety can be a good thing, an overdose of it is another story. If sitting for a test gets you so stressed out that your mind goes blank and causes you to miss answers that you know, then your level of test anxiety probably needs some attention. Your teacher, your school guidance counselor, or a tutor can be good people to talk to if you always get extreme test anxiety.

Be prepared. Some students think that going to class is all it should take to learn and do well on tests. But there's much more to learning than just hoping to soak up everything in class. That's why good study habits and skills are so important - and why no amount of cramming or studying the night before a test can take the place of the deeper level of learning that happens over time with regular study.

Many students find that their test anxiety eases when they start to study better or more regularly. It makes sense - the more you know the material, the more confident you'll feel. Having confidence going into a test means you expect to do well. When you expect to do well, you'll be able to relax into a test after the normal first-moment jitters pass.

Watch what you're thinking. If expecting to do well on a test can help you relax, what about if you expect you won't do well? Watch out for any negative messages you might be sending yourself about the test. They can contribute to your anxiety.

If you find yourself thinking negative thoughts ("I'm never any good at taking tests" or "It's going to be terrible if I do badly on this test"), replace them with positive messages. Not unrealistic positive messages, of course, but ones that are practical and true, such as "I've studied hard and I know the material, so I'm ready to do the best I can." (Of course, if you haven't studied, this message won't help!)

Accept mistakes. Another thing you can do is to learn to keep mistakes in perspective - especially if you're a perfectionist or you tend to be hard on yourself. Everyone makes mistakes, and you may have even heard teachers or coaches refer to mistakes as "learning opportunities." Learning to tolerate small failures and mistakes - like that one problem you got wrong in the math pop quiz - is a valuable skill.

Take care of yourself. It can help to learn ways to calm yourself down and get centered when you're tense or anxious. For some people, this might mean learning a simple breathing exercise. Practicing breathing exercises regularly (when you're not stressed out) helps your body see these exercises as a signal to relax.

And, of course, taking care of your health - such as getting enough sleep, exercise, and healthy eats before a test - can help keep your mind working at its best.

Everything takes time and practice, and learning to beat test anxiety is no different. Although it won't go away overnight, facing and dealing with test anxiety will help you learn stress management, which can prove to be a valuable skill in many situations besides taking tests.

# data[].attributes.attachment_link.description
You've done all of your homework and studied hard, and you think you have a grip on the material. But then the day of the test comes. Suddenly, you blank out, freeze up, zone out, or feel so nervous that you can't get it together to respond to those questions you knew the answers to just last night.

# data[].attributes.body
article by Dr. Michele Borba

# data[].attributes.attachment_link.readable_text
How to curb kid test jitters, get ready for those tests, improve scores, and know if it's time to seek medical advice

One of kids more dreaded four-letter words: T.E.S.T. These days it seems even for many kids even if they've studied hard and done their homework when test day comes they're hit with a wave of panic. Butterflies hit their stomach and their heads are filled with a wave of negative thoughts: "I'm going to flunk." "I'm so dumb." And then their mind goes blank.

The diagnosis is: "Test Anxiety." It's a growing new condition for students these days.

Almost 20 percent of tweens and teens experience test anxiety, but with today's high-stakes testing, the condition is being diagnosed in even our youngest students.

Make no mistake, test-taking anxiety can be costly to our children academic success as well as their emotional and physical well-being. What's more, stress from test anxiety can reduce kids' ability to focus and cause them to even "choke" on those answers that they studied for. While no quick fixes, there are proven solutions that will help reduce anxiety and even improve those test scores. The best news is that parents are a big part of the success equation. Here are things parents can do before, during, and after those big tests to reduce kid anxiety and even increase those scores.

Before the Test

Watch how your child responds

Here are signs of test anxiety to watch for in your child or teen. Key is to helping your child recognize those signs so he can tune into them himself and learn ways to reduce them before they become overwhelming.

Physical signs:Butterflies, cold or clammy hands, headache, nausea, feels faint, hot or cold or light-headed, raised heart rate, perspiration, dry mouth

Emotional signs:Feels helpless and pessimistic, wants to cry, fears failure

Cognitive signs:Forgets what he learned, more trouble than usual concentrating and thinking about test items, preoccupied with negative thoughts about test performance

Do seek help if test anxiety overwhelms performance

Test jitters are normal, but when performance worries are more severe the problem is called "Test Anxiety." If your child has a pattern of test anxiety, set a conference with the teacher and then decide if you should seek the help of a trained mental health professional.

Test Anxiety Reducers

Adopt positive thoughts. Negative thoughts about performance can affect test taking. Sian Beilock's research at the University of Chicago found teaching kids to reframe negative feelings about test taking can impact test scores. So teach your child one of these techniques (and do teach in advance...not the morning of the test!)

Challenge each negative idea by finding evidence that it's not always true.

Child: "I always do badly on tests." You: "Practicing your flash cards boosted your spelling grade on Friday."

Child: "I won't remember anything." You: "Eating a good breakfast seemed to sure helped improve your memory for your last math test."

Reframe negative thoughts. Teach your child to erase "bad thoughts" with positive ones about test-taking. Instead of: "I hate taking tests." Say: "I'm really psyched up for this test.

Shift stress views. Your child may get sweaty palms or a pounding heart before taking a test but remind him that he can get those same signs from enjoyable experiences like riding a tilt-a-whirl or watching a close baseball game.

Teach test-taking strategies

There are simple skills that help improve test performance as well as reduce kids' test anxiety. Online programs and books are now available to help kids learn ways to be effective (and calmer) test takers. Start by identifying your child's current study habits. Then think of one or two simple solutions to begin helping your child improve his test taking skills. For instance: Write each vocabulary word on a flash card so he can review them at his brother's soccer practice. Hire a tutor if necessary. Here are few tips you can teach your child:

Ask questions.If you are unsure of the question, raise your hand to get clarification

Quickly flip though.Get an instant gauge as to the type of questions and test length

Answer what you know. Fill in the questions you know right away so you don't forget.

Check answers.Never turn in a test without first checking to make sure no questions have been skipped. Always proofread your answers if you have time.

Don't cram! Period.

Test-anxious kids figure they will worry less if by putting their studying off and then cramming at the last minute. But it backfires and instead increases anxiety. Not only will he be less likely to know the subject content but he will also recognize he's not prepared. Check in with the teacher so you know that test schedule and can prepare further in advance. Then map out a study schedule on a calendar several evenings before the test. Do set realistic study times. Study lengths and breaks should be relaxed and geared to your child's attention.

Typical study spans per ages are: 6 to 8 years: 15 minutes; 9 to 10 years: 20 minutes; 11 and 12 years: 30 minutes; 13 years: 30 to 40 minutes.

Do practice tests

The more comfortable your child is about test taking, the less anxious he will be. So ask the teacher for a few practice tests or purchase a test-taking manual geared to your child's level. Then help your child apply the test-taking strategies he's learned as well as those anxiety-reducers on a few practice tests to boost his confidence.

On the Test Day

Hold your tongue!

This is not the time to review nor tell your child "you should have studied." Better to keep things calm - including yourself! You want your child to feel be relaxed and not pick up any clues from you. (FYI: Teens say a big cause of their stress is not school-related but "us-related") Our "too high" and unrealistic expectations for their success is stressing them out and causing them to choke on those tests. Keep cool!

Ensure sleep

Countless studies find a significant correlation between kids' sleep and test performance.For instance, fourth and sixth graders who got on average 31 minutes less sleep each night performed significantly less on achievement-tests.

A study of over 7000 high school students found that teens who received A's average about 15 more minutes sleep than the B students, who in turn averaged 11 more minutes than the C's and the C's had ten more minutes than the D's.

The biggest sleep disturbers: computers, cell phones, texting and TV. Unplug your kid at least 30 minutes before sleep. Also, watch out for caffeinated or energy drinks. Teens are taking them to stay up later to study - but then have a harder time sleeping.

Serve brain food for breakfast

Don't let your child skip breakfast.Studies show that a breakfast rich in whole-grain cereals along with a lean protein such as eggs is proven to help maintain your child's energy and keep him more alert during that test.

Use anxiety-reducers

Research shows that using a relaxation strategy can reduce test anxiety. Here are possibilities to teach your child a few weeks before the big test then do on the morning of the test:

: Repeat a relaxing phrase silently such as: "It's only a test." "I don't have to be perfect." Or "I'll worry later, but I'm going to focus on the test now.

Deep breathing: Take a three by three: Breathe in slowly to a count of three then exhale slowly to a count of three. Repeat the deep breathing strategy at least three times.

Visualize a calm scene: Close your eyes and imagine a calm peaceful place (a park, beach, tree house) that the child has experienced and brings a smile to his face.

Write your anxiety away. The morning of the test, encourage your child to take 5-10 minutes to write all his concerns about the test ("I'll forget the answers...I'll flunk....I won't have enough time") on paper.

A study published by Dr. Beilock and co-author, Gerardo Ramirez, found the writing technique used by a group of ninth graders prior to a biology final, worked both in the lab and in classrooms to reduce test anxiety. Encourage your child to use that strategy during another stressful situation such as at a sleepover or a family reunion. Model it yourself around your kids such as when your soufflé isn't rising or the computer won't boot.

Or make it a family affair: "Let's practice those deep breaths at bedtime." Practicing in real life will improve the chance the test-taking strategy will succeed. Besides, the more your child "sees" that strategy, the more likely he will use it.

Review test performance

During a relaxed time, help your child evaluate his test performance and results. Questions might include:

"Did you feel any differently this time?"

"Did the three by three breathing?"

"What part of the test was the easiest? The most difficult?"

"What things helped that you want to remember to try again?"

The trick is to help your child recognize what works so he can apply those same strategies again to the next test. You can also determine what still needs correcting or how to form a better test-taking plan.

Monitor the situation

While it is normal for kids to be anxious before a test, if anxiety signs persist, increase, or interfere with your child's school performance or life, then it is time to seek help.

Talk with your child's teacher to discuss his progress, and ensure that he is in the right academic placement and whether she advises a tutor.

If anxiety mounts or your child continues to struggle then please seek the counsel of a mental health professional.

Use the Rule of "Too": Whenever the problem lasts TOO long (at least every day for two weeks), seeps into TOO many areas of your child's life (affects not only school, but also your relationship with your child, his social life or health), and your child's behavior change is TOO different from "his typical" it's time to talk to your doctor.

Stay cool and be accepting

A big kid worry is, "I hope I didn't let my parents down" so reaffirm your unconditional love-regardless of that score.

Research shows that a warm, accepting parenting style with realistic expectations helps decrease kids' test anxiety. Most kids are tested for reading and math every year in grades three through eight and at least once in high school (that doesn't include all the spelling tests, math tests, history tests and state tests and on and on and on).

Regardless of how prepared or capable your child, his over-riding concern about his performance reduces his ability to focus and test his best. With all the emphasis on high-stakes testing, kids pushed to meet higher standards, and even more rigorous high school tests coming up, it's crucial to help our kids learn successful test-taking and coping strategies, and nip test anxiety in the bud.

Best!

Michele
© 2016 Dr. Michele Borba For more educational and parenting strategies follow me on twitter @MicheleBorba

# data[].attributes.attachment_link.description
One of kids more dreaded four-letter words: T.E.S.T. These days it seems even for many kids even if they've studied hard and done their homework when test day comes they're hit with a wave of panic. Butterflies hit their stomach and their heads are filled with a wave of negative thoughts: "I'm going to flunk."

# data[].attributes.body
from KidsHeath for Teens

# data[].attributes.attachment_link.readable_text
Do you sweat, chew your pencil, and feel butterflies in your stomach as your teacher hands out a test? A lot of people (adults included) get freaked out when it's time to take a test.

It's natural to feel some stress about taking tests. In fact, sometimes a little adrenaline (a hormone made by your body during times of excitement or stress) is a good thing to jump-start you.

Here are some tips for taking tests:

First, be sure you've studied properly. It sounds like a no-brainer, but if you're sure of the information, you'll have less reason to be worried.

Get enough sleep the night before the test. Your memory recall will be much better if you've had enough rest. In a scientific study, people who gotenough sleep before taking a math test did better than those who stayed up all night studying.

Listen closely to any instructions. As the teacher hands out the test, be sure you know what's expected of you.

Read the test through first. Once you have the test paper in front of you, read over the entire test, checking out how long it is and all the parts that you are expected to complete. This will let you estimate how much time you have for each section and ask the teacher any questions. If something seems unclear before you start, don't panic: ask.

Focus on addressing each question individually. As you take the test, if you don't know an answer, don't obsess over it. Instead, answer the best way you can or skip over the question and come back to it after you've answered other questions.

Relax. If you're so nervous that you blank out, you might need a mini-break. Of course you can't get up and move around in the middle of a test, but you can wiggle your fingers and toes, take four or five deep breaths, or picture yourself on a beach or some other calm place. As we all know, it can be easy to forget things we know well - like a locker combination. The difference is we know we'll remember our locker combination because we've used it hundreds of times, so we don't panic and the combination number eventually comes back. During a test, if you blank out on something and start to get tense, it suddenly becomes much more difficult to remember.

Finished already? Although most teachers will let you hand a test in early, it's usually a good idea to spend any extra time checking over your work. You also can add details that you may not have thought you'd have time for. On the other hand, if you have 5 minutes until the bell rings and you're still writing, wind up whatever you're working on without panicking.

These tips should help most people, but some can get serious test-taking terror. If you're one of them, you may need to talk to a parent, teacher, or counselor for help.

Good luck!

Date reviewed: September 2016

# data[].attributes.attachment_link.description
Do you sweat, chew your pencil, and feel butterflies in your stomach as your teacher hands out a test? A lot of people (adults included) get freaked out when it's time to take a test. It's natural to feel some stress about taking tests.

# data[].attributes.headline
Test-Taking Tips for High School Students

# data[].attributes.subject
Test-Taking Tips for High School Students

# data[].attributes.body
Article by Huntington Learning Center

# data[].attributes.attachment_link.title
Test Taking Tips for High School Students | Huntington Learning Center

# data[].attributes.attachment_link.description
If your teen struggles with test taking, he or she isn't alone.

# data[].attributes.body
"Show what you know!"

# data[].attributes.body
Includes advice for answering specific types of questions

# data[].attributes.attachment_link.title
Test taking strategies, skills, & techniques

# data[].attributes.attachment_link.description
The best free test taking tips and strategies, with information on how to prepare for a test, take a test, and specific test types: multiple choice, essay...