This guide is for teens, and for parents reading along. Test anxiety usually eases with two things together: preparation that proves to you that you know the material, and simple ways to calm your body when nerves spike. If anxiety is constant, affects more than tests or keeps getting worse, a licensed professional is the right next step.
What test anxiety looks like
Some nervousness before a test is normal and can even help you focus. It becomes a problem when it gets in the way. Common signs:
- A racing heart, sweating, a stomachache or headache before or during tests.
- Going blank on things you knew the night before.
- Trouble sleeping before test days.
- Thoughts like “I am going to fail” that are hard to shake.
- Avoiding studying, or skipping school on test days.
Prepare in ways that build confidence
Anxiety feeds on uncertainty. The best prep shows you, ahead of time, what you can do.
- Start early. Spread studying over several days instead of one night. See how to study for finals for a full plan.
- Practice under test conditions. Time yourself, no notes, phone away. The real test then feels familiar.
- Quiz yourself instead of rereading. Getting answers right from memory builds real confidence.
- Know the format. Ask the teacher what kinds of questions to expect and how long it is.
- Make a plan for hard questions: skip, mark it, come back later.
Calm your body
When your body is in alarm mode, it is hard to think. These take a minute and work anywhere:
- Slow breathing. Breathe in for four counts, out for six. Repeat five times. A longer exhale helps your body settle.
- Ground yourself. Press your feet into the floor and name five things you can see.
- Loosen up. Squeeze your fists and shoulders tight for five seconds, then release.
- Move before the test. A short walk or stretch helps burn off nervous energy.
Talk back to the spiral
Anxious thoughts tend to jump to the worst case. Catch them and answer them:
- “I am going to fail” becomes “I studied this. I can get through it one question at a time.”
- “Everyone else is calmer” becomes “Lots of people feel this. I just cannot see it.”
- “This test decides everything” becomes “This is one test. There will be others.”
Some students write their worries down for a few minutes before a test to get them out of their head. Our guide on how to stop overthinking has more ideas.
During the test
- Read the instructions and skim the whole test first.
- Start with a question you know to build momentum.
- If you blank, breathe, move on and come back.
- Watch the clock in chunks rather than every minute.
For parents
Your own calm matters more than any speech. Keep the tone steady and focus on effort and preparation, not scores. Ask what would help instead of offering pep talks. Make sure sleep is protected (see teen sleep and school). If your teen may qualify for testing accommodations, talk with the school about what is available.
When to get more help
If anxiety shows up beyond tests, lasts for weeks, causes panic attacks, leads to missing school, or comes with low mood, talk with your teen’s doctor or a licensed mental health professional. Anxiety is common and treatable. In a crisis, call or text 988.
Where a mentor helps
Mentors are not clinicians and do not treat anxiety. What a mentor can do is help with the practical side: planning study time early, practicing the routines above, and checking in before a big test. If a therapist is involved, the mentor can coordinate with them, with permission. Through mentoring for high school students, a parent stays involved and gets regular updates. See mentor vs coach vs therapist for how the roles differ.
Related
Common questions
Is test anxiety normal?
Some nerves before a test are very common. It is worth more attention when it causes you to blank, avoid school or feel sick regularly.
Can test anxiety be cured?
For many students it gets much better with steady preparation and calming routines. If it does not, a licensed professional can help.
Should my teen ask for test accommodations?
If anxiety or another condition is affecting test performance, talk with the school about what is available. The process varies by school.
What if anxiety is affecting more than tests?
Talk with your teen’s doctor or a licensed mental health professional. In a crisis, call or text 988.
Get started
Want help with the planning side of test prep? Call (888) 305 5422, email contact@blackburnmentoring.com or start with a short assessment. A member of our team reviews every assessment personally and sets up a free intro call.