We’ve all felt nervous before a test or big performance. Sometimes you feel butterflies in your stomach, sweaty palms, or a pounding heart. You might also experience a moment of total panic as the test is handed out. But for most of us, once the test begins, we are able to use that burst of adrenaline to focus our thoughts and perform our best. For others, though, testing anxiety can be crippling.
That’s why we were so excited to speak with child and adolescent psychiatrist, Dr. Alan Ravitz, about strategies for managing testing anxiety. As he notes, there are a lot of different reasons why children can feel overwhelmed by testing anxiety, and there are many strategies for better understanding and treating those feelings. Listen to the interview and read on for key takeaways.
Key Takeaways
It’s appropriate to have a little big of anxiety before one has to do something big and important. Those feelings serve to focus attention and organize one’s thinking. However, if someone experiences intense physical symptoms of anxiety such as chest pain or a panic attack, she will not be able to function adequately during a test (or beyond). When anxiety interferes with performance in this way, it is important to seek out the help of a professional.
A diagnostic assessment will help to identify the cause of anxiety. Common causes of anxiety around testing include:
Generalized anxiety, which is when a person feels anxious most of the time. She isn’t anxious about specific things, but rather usually feels these sorts of feelings with varying levels of intensity. People with generalized anxiety might also experience heightened anxiety before a test.
Obsessive compulsive disorder can also be a source of test anxiety. If a person will only accept a perfect score on an assessment, for example, she might struggle to perform under this pressure for perfection.
Post-traumatic stress disorder is another potential source of test anxiety for students. Sometimes the trauma is a result of an experience in the classroom or with a teacher, and other times the trauma is related to expectations and pressure from parents.
ADHD can also create feelings of anxiety around testing for students. Difficulties with attention and focus in class can impact a student’s ability to process and understand classroom material. Plus, challenges with executive function skills often make it hard for students to study effectively. For some, this leads to testing anxiety, especially as academic demands become greater in high school and college.
And for others, test anxiety is isolated and more specific!
During a diagnostic, a doctor will want to learn about the following:
The child’s developmental history and family history. If there is a genetic pattern of learning disabilities or anxiety, a child is at much greater risk for developing anxiety.
A family’s attitude about academics and achievement. If parents have unrealistic expectations for their child, she is at greater risk for anxiety as well.
A child’s peer group. If a child’s social circle is filled with high achievers, she can sometimes become anxious about acceptance. If that student isn’t able to keep up academically, she might worry about losing her friends which can create anxiety around testing.
Study habits. It is helpful to know more about how involved parents are, how independently students work, and what their approach to preparation and test taking looks like.
How the child processes information. By doing neuropsychological testing, a doctor can identify strengths and challenges in a child’s learning profile, including a potential learning or thinking difference. This can and should be provided by the school distract at no cost to the family by law because of IDEA.
The results of this diagnostic will determine the best course of treatment. And if a child has specific anxiety around testing, there are a range of approaches for treatment.
A family conversation about academic expectations can go a long way. It is important to keep in mind, though, that these discussions sometimes go best with the help of a professional. Children, especially teens, can have a hard time being honest with parents around this sensitive topic; and parents might struggle to control their emotions during these conversations. A doctor can help to make sure that this important discussion is a productive one for the whole family!
Cognitive behavioral therapy is a very effective treatment for testing anxiety. It is specific and targeted, and can help to adjust a child’s thinking about test taking.
Exposure response prevention is a common treatment for obsessive compulsive disorder that can also be applied to test taking anxiety. It helps to address irrational fears or superstitions a child might have around assessments.
There are also medications that can be used on an as-needed basis to treat performance anxiety. These medications are not addictive nor are they drugs of abuse. They damper the physical signs of anxiety (increased heart rate, sweaty palms, etc.), which in turn helps to calm the anxious thoughts one might otherwise have.
Breathing, mindfulness, and meditation are also very helpful for calming anxiety. These are holistic treatments that are incredibly effective and are sure to improve the overall wellbeing of any child!
Lastly, it’s important to normalize anxiety. These are feelings that all of us experience at one time or another. They are normal, and it is important for kids to understand that. Once they do, they can begin their journey to conquering those emotions!
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