WANT EVEN MORE HEALTHY IDEAS FROM SHAPE YOUR FUTURE?
As the end of the school year approaches, there’s only one major obstacle standing in between you and summer vacation: State testing. Test anxiety in students is normal and can be reduced with a few small changes! Let’s explore healthy ways to deal with stress from test taking that will boost your kid’s confidence!
Here are 5 tips to reduce test anxiety in students.
- Prioritize sleep
- Eat a good breakfast
- Pack healthy snacks
- Get physical
- Stay positive
Make Sleep a Priority
A good night’s sleep is one of the most effective strategies to curb exam anxiety. Prioritizing a healthy sleep schedule throughout the week will help them feel refreshed, recharged and focused. Here’s how to prep the night before testing.
- Turn off the blue light. Watching TV or using tablets and phones right before bed can make test anxiety in students Blue light is hard on kids’ eyes and can lead to a restless night. Put away the electronics 1-2 hours before bedtime and choose reading, meditation or quiet time instead.
- Avoid sugary drinks. The day before the big exam, encourage your children to ditch the soda, juice boxes and sports drinks. This will ensure that all caffeine and added sugars will be out of their system come bedtime, and they’ll have an easier time falling asleep.
Curb Hunger With Brain-Boosting Food
Hunger can be a major distraction when trying to focus, so a healthy, filling breakfast is a perfect exam anxiety strategy. Once your child wakes up refreshed from a restful night’s sleep, fuel their body and brain with a healthy and nutritious breakfast! Avoid the tummy grumbles with these recipe ideas.
- Healthy Egg Bites: For something quick your child can eat on their way out the door, whip up these egg bites. Add their favorite veggie, protein or cheese to ensure they’ll gobble up every last bite!
- Overnight Oats: The best thing about overnight oats is in the name: You make them the night before! If you’re worried about a time crunch, this recipe is perfect for you. Add fruit, peanut butter or spices for a little extra flavor!
- Breakfast Quesadilla: These breakfast quesadillas are sure to fill up any kid! Whip up this eggy recipe for a breakfast that’s sure to fight off hunger until lunch.
Pack Healthy Snacks
Learning how to help a student with test anxiety includes planning for mid-test nutrition. Since hungry bellies really can throw a wrench into test day, ask your kid’s teacher if snacks are allowed. Here are a few lunchbox-friendly ideas to get them through the morning:
- Clementines
- Whole grain crackers
- Carrot sticks
- Apple slices
- Grapes
- Water
Manage Test Stress With Movement
Exercise is one of the most powerful coping skills for test anxiety, even during busy study weeks. Getting some exercise may seem strange for such a hectic week, especially if your kid is buried in the textbooks, but it improves sleep quality, drive and focus. Here are a few ways to encourage movement for your kids:
- Spend time outdoors. If the spring weather cooperates, play outside! Run, color with sidewalk chalk or ride bikes to take full advantage of the sunny evenings.
- Take a walk after dinner. Set aside time with the whole family to go on an evening walk. It will help your food settle and get your heart rate up. It will also give you the chance to talk through healthy ways to deal with stress from test taking.
- Try some workout videos. These videos are a great way to get active in just a few minutes. Choose one or two to expend some energy in the afternoon!
If you are worried about the test, your kids will be able to tell. Children often mirror their parents’ anxiety levels. By staying calm and encouraging, you’re teaching healthy coping skills for test problems. Be encouraging and open with them about what the tests are and why it’s important to prepare. This will help keep their nerves at bay and set them up for success!
How To Reduce Stress and Anxiety During Exams
If your kid is nervous the morning of the test, send them with a few “in-the-moment” techniques to stay calm and focused mid-exam:
- Take long, deep breaths in-between questions
- Read instructions carefully and slowly
- Take advantage of test-taking tools, such as highlighters
- Skip difficult questions and return to them later
- Use positive self-talk when negative thoughts arise
- Use the clock to self-pace
Understanding Test Anxiety in Students
Test anxiety affects many children and can show up as stomach aches, headaches, trouble sleeping or difficulty concentrating. Learning how to help students with test anxiety starts with recognizing these signs. While some nervousness before a big test is normal, coping skills for test anxiety can make a huge difference in your child’s confidence and performance. The good news? You’re already on the right track! Simple, healthy habits can help reduce stress and anxiety during exams.
Shape Your Future is here to support your family through testing season! For more exam anxiety strategies, explore our healthy breakfast recipes, and check out our blogs for more healthy tips.