PREPPERONI: Techniques for Helping Your Child Manage Stress and Anxiety Before and During the Test

1. Normalize Stress and Encourage Open Conversations

• Acknowledge Their Feelings: Let your child know that it’s completely normal to feel anxious before a big test. Reassure them that even the most prepared students experience stress.

• Create an Open Dialogue: Encourage your child to talk about their fears and worries. Sometimes, simply talking about their concerns can help relieve anxiety. Make sure to listen without judgment and offer support.

• Shift the Focus from Perfection: Remind your child that they don’t need to be perfect. It’s about doing their best, and mistakes are part of the learning process. Reducing the pressure to be flawless can alleviate stress.

2. Teach Deep Breathing and Relaxation Techniques

• Deep Breathing Exercises: Teach your child simple breathing techniques to help calm their nervous system. One example is the 4-7-8 Breathing Technique:

  • Inhale through the nose for a count of 4.

  • Hold the breath for a count of 7.

  • Exhale slowly through the mouth for a count of 8.

  • Repeat this 4-5 times to reduce anxiety and refocus.

• Progressive Muscle Relaxation: Guide your child through a relaxation technique where they tense and relax each muscle group, starting from their feet and moving up to their head. This can help them become more aware of physical tension and release it.

3. Practice Visualization

• Positive Visualization: Encourage your child to close their eyes and visualize themselves calmly and confidently taking the test. They can imagine walking into the exam room, sitting down, and successfully answering questions. This can help build a positive mindset and reduce fear.

• Visualize Success: Encourage them to picture the sense of accomplishment they’ll feel after completing the test. This can shift focus from the fear of failure to a mindset of success.

4. Develop a Test Day Routine

• Establish a Pre-Test Routine: Routines can create a sense of control and reduce anxiety. Create a consistent pre-test routine that includes a good breakfast, some light exercise or stretching, and quiet time for relaxation or breathing exercises.

• Practice the Routine: Have a few practice runs with the test day routine in the weeks leading up to the exam. This will help your child feel more comfortable and prepared when the actual test day arrives.

5. Break Down Study Sessions

• Use the Pomodoro Technique: Encourage your child to study in short, focused intervals with regular breaks in between. For example, study for 25 minutes, then take a 5-minute break. This method keeps them engaged without overwhelming them.

• Set Small Goals: Help your child break down their study plan into small, manageable goals. Reaching these goals will give them a sense of accomplishment, reducing stress by creating a feeling of progress.

6. Encourage Regular Physical Activity

• Exercise to Release Stress: Regular physical activity, like walking, swimming, or playing a sport, can help lower stress levels. Exercise releases endorphins, the body’s natural stress relievers, and can help your child feel more energized and less anxious.

• Stretching or Yoga: Gentle stretching or yoga can also help relax muscles and ease the mind. Consider incorporating these activities during study breaks or in the morning before the test.

7. Focus on Healthy Habits

• Prioritize Sleep: Ensure your child is getting enough sleep, especially in the days leading up to the test. Sleep is critical for memory retention and focus, and a well-rested mind is better equipped to handle stress.

• Nutrition Matters: Encourage a balanced diet with plenty of fruits, vegetables, and proteins. On test day, opt for a healthy breakfast that includes slow-releasing energy foods like whole grains, fruits, and proteins. Avoid too much sugar or caffeine, which can cause energy spikes and crashes.

• Stay Hydrated: Drinking plenty of water can help with concentration and prevent fatigue.

8. Practice Test Simulation

• Simulate Test Conditions: Leading up to the test, have your child take a few full-length practice tests in a quiet environment that mimics real test conditions. Practicing under timed conditions helps them get used to the format and pacing of the test, reducing stress on the actual day.

• Review Mistakes in a Positive Way: After each practice test, go over mistakes together. Instead of focusing on what went wrong, focus on how they can improve and learn from the errors. This encourages a growth mindset and reduces anxiety around making mistakes.

9. Teach Test-Taking Strategies

• Answer What You Know First: Teach your child to start with the questions they are most confident about. This builds momentum and reduces stress, leaving more time for challenging questions.

• Time Management: Help your child develop a strategy for pacing themselves during the test. They can learn to allocate time to each section and skip questions they find too difficult, coming back to them at the end if there’s time.

• Eliminate Wrong Answers: Show them how to narrow down multiple-choice answers by eliminating obviously wrong ones. This increases their chances of picking the correct answer and reduces stress when they feel unsure.

10. Manage Stress During the Test

• Use Breathing Exercises: Remind your child to use deep breathing exercises during the test if they start feeling anxious. A few deep breaths can help reset their focus and reduce stress.

• Take Mini Breaks: Encourage them to take small mental breaks during the test by closing their eyes for a few seconds or stretching their hands and fingers. This can help ease tension and clear their mind.

• Positive Self-Talk: Teach your child to use positive affirmations during the test. For example, they can silently say, “I’ve prepared for this,” or “I can do this,” to boost their confidence and reduce negative thoughts.

11. Prepare a Calm Test Day Environment

• Arrive Early: Ensure your child arrives at the test center early, so they have time to settle in and get comfortable before the test begins. Rushing can increase stress, so planning ahead helps them start the day calmly.

• Familiar Comforts: If allowed, suggest they bring familiar items like a favorite pen or a small water bottle. Small comforts can create a sense of security and reduce anxiety.

12. Celebrate Effort, Not Just Results

• Acknowledge Hard Work: After the test, celebrate your child’s effort, regardless of how they feel they performed. Recognizing their dedication to studying helps reduce post-test anxiety and reinforces the idea that they did their best.

• Look Forward: Remind them that one test doesn’t define their future and that no matter the outcome, there are always more opportunities to learn and grow.

Final Thoughts:

Helping your child manage stress and anxiety before and during the test can make a big difference in their performance and overall well-being. By teaching relaxation techniques, building a healthy routine, and fostering a positive mindset, you can support them in feeling confident and ready to do their best on test day.