If your child is stressed about an upcoming test – or stressed by taking tests in general – mindfulness techniques can help. In addition to preparing by studying, getting enough sleep and eating a healthy diet, here are a few tips to help your child manage test anxiety.
Watch your stories
Since people like predictable results, it’s human nature to make up stories about the future. If your child imagines negative outcomes about their test and reacts to what they imagine as if it’s true, they’re likely adding to their stress levels.
Encourage your child to pay attention to their self-talk. For example, statements such as, “I’m so bad at taking tests!” or “There’s no way I’m getting a good grade on the test!” will only set them up for failure. See if they can replace a self-defeating mindset with a more positive mindset. Affirmations such as, “I’m prepared to do my best!” or “My test gives me an opportunity to show what I’ve learned.” will help set them up for success.
Envision the future
Sports players use visualization techniques all the time, whether they imagine hitting that home run or throwing that touchdown pass. By repeatedly imagining their desired outcomes, they’re creating new neural pathways in their brains that help turn their visions into realities. This same technique can be used to help manage test anxiety.
To support your child, encourage them to envision calmly and confidently taking their test. They can also envision the time prior to the test, as they awaken in the morning, eat breakfast, get dressed and go to school – all with a calm and centered mind. They can even imagine the food they’ll eat for breakfast and the clothes they’ll wear to school. The more details, the better, since realistic visualizations are more likely to take hold.
Stay grounded
Another way to help your child manage text anxiety is to encourage them to periodically shift their attention from their mind to their body. Rather than getting caught up in worries about the future, suggest they simply notice how their body feels. For instance, are they holding tension in their shoulders or their jaw? If so, can they release it?
Paying attention to where their body connects with the surface beneath them is another effective technique. If they start to become anxious while they’re taking their test, they can take a few breaths as they focus on their feet connecting with the ground or their buttocks connecting with their chair.
Finally, if your child is experiencing test anxiety, it gives you an opportunity to strategize ways to support them. By identifying techniques to help manage their stress, you’re setting them up for success now and in the future.
Joy Rains is a corporate mindfulness trainer and author of Meditation Illuminated: Simple Ways to Manage Your Busy Mind. Learn more at joyrains.com.
