Coping Skills & Strategies for Test Nervousness & Test Anxiety
A blog for families and educators
Some children and adolescents may experience nervousness or test anxiety before, during, and/or after taking a test.
This can include classroom quizzes and assessments, state testing, and college entrance exams.
Helping children and adolescents cope with nervousness or test anxiety requires the teaching of coping skills and strategies. With direct teaching, modeling, and practice, children and adolescents can gain independence to access these strategies in their own toolbox when needed.
The coping skills and strategies discussed in this blog includes: deep breathing, positive self-talk, and mindfulness.
Deep Breathing
Deep breathing is an effective coping skill to lower the heartrate and calm the nervous system. Below are 2 deep breathing exercises (box breathing & color breathing) that include a visual and teaching instructions.
Box Breathing Strategy
Explain box breathing as either a breathing game (younger children) or breathing exercise (older children/adolescents). The reason for box breathing is to help the body and mind feel calm and relaxed and can be used when feeling worried or upset.
Demonstrate box breathing yourself by showing the child or adolescent how to inhale for a count of four, hold for a count of four, exhale for a count of four, and hold for a count of four.
Practice box breathing together, guiding the child or adolescent step-by-step. Encourage them to follow along and match their breath to your count. Visual aids can be helpful when teaching the strategy—print this visual we created to assist! Make sure to practice several times so the child or adolescent becomes comfortable with the rhythm and sensation.
Encourage independence once the child or adolescent is familiar with the box breathing strategy. Encourage them to use box breathing when they are feeling nervous or anxious.
Reinforce efforts by providing positive praise or implementing a rewards system when the child or adolescent practices or uses the box breathing strategy.
Finally, encourage regular practice, even when the child or adolescent is not feeling nervous or anxious, to build self-confidence and self-reliance. This will make it easier for them to use the box breathing strategy on their own when needed.
Color Breathing Strategy
Explain color breathing as either a breathing game (younger children) or breathing exercise (older children/adolescents). The reason for color breathing is to help the body and mind feel calm and relaxed and can be used when feeling worried or upset.
Demonstrate color breathing yourself by showing the child or adolescent how to think of a color and inhale it while imagining the color filling up the body for a count of 4, and then exhaling for a count of 4 while imagining either the color leaving the body or breathing out any icky feelings or worries and turning them into a different color.
Practice color breathing together, guiding the child or adolescent step-by-step. Encourage them to follow along and match their breath to your count. Visual aids can be helpful when teaching the strategy—print this visual we created to assist! Make sure to practice several times so the child or adolescent becomes comfortable with the rhythm and sensation.
Encourage independence once the child or adolescent is familiar with the color breathing strategy. Encourage them to use color breathing when they are feeling nervous or anxious.
Reinforce efforts by providing positive praise or implementing a rewards system when the child or adolescent practices or uses the color breathing strategy.
Finally, encourage regular practice, even when the child or adolescent is not feeling nervous or anxious, to build self-confidence and self-reliance. This will make it easier for them to use the color breathing strategy on their own when needed.
Positive Self-Talk
Positive self-talk can help create optimistic thinking and cultivate a growth mindset. Teaching, practicing, and encouraging the use of positive self-talk can also build self-confidence and resilience. Encourage the child or adolescent to come up with their own statements. Use this editable template we created to customize the child or adolescent’s positive self-talk statements and then practice them! Below is a sample of positive self-talk statements for before, during, and after the test.
Mindfulness Techniques
Mindfulness techniques, such as the 5-4-3-2-1 Technique, help children and adolescents stay grounded and present. Below is a visual of this technique and teaching instructions.
5-4-3-2-1 Technique
Explain the 5-4-3-2-1 technique as a brain game (younger children) or mental game (older children/adolescents). The reason for the 5-4-3-2-1 technique is to help take a break from worrying by focusing on what is happening right now using all 5 senses.
Demonstrate the 5-4-3-2-1 technique yourself by showing the child or adolescent how to use the environment to identify and name the number of things in each category. Remember to focus on the environment you are currently in.
Practice the 5-4-3-2-1 technique together, guiding the child or adolescent step-by-step. Encourage them to follow along and name things in the immediate environment. Use this visual we created when teaching this strategy. Make sure to practice several times so the child or adolescent becomes comfortable with the sequence and sensation.
Encourage independence once the child or adolescent is familiar with the 5-4-3-2-1 technique and encourage them to use this strategy when they are feeling nervous or anxious.
Reinforce efforts by providing positive praise or implementing a rewards system when the child or adolescent practices or uses the 5-4-3-2-1 technique.
Finally, encourage regular practice, even when the child or adolescent is not feeling nervous or anxious, to build self-confidence and self-reliance. This will make it easier for them to use the 5-4-3-2-1 technique on their own when needed.
Try different coping skills and strategies to see which one(s) work best for the child or adolescent. The coping skills and strategies mentioned in this blog are not just for test-taking and can be used in a variety of different settings.
Blog Photo Credit: Hillary
Photo Location: Isle Royale National Park
