Tips for easing students’ test anxiety

It’s normal for both adults and children to feel nervous once in a while. A little anxiety prior to an event like a presentation or test is common — and normal.

“For some, a little nervousness can actually be helpful,” said Dr. Tina Ardon, a Mayo Clinic family medicine specialist. “But, for others, they struggle a bit more with what we call ‘test anxiety.’ ”

Test anxiety can affect anyone from primary and secondary school students to college students.

While symptoms are varied, and can include trouble concentrating and sleeping the night before a test, Ardon says some individuals struggle significantly.

“There are people who have trouble focusing during a test but others who experience trouble breathing, stomachache, headache, elevated heartrate,” she said.

Ardon offers these tips for helping to prepare children for tests:

• Be prepared. “Having ample time to prepare and study is important to reduce stress,” she said.

• Create a consistent routine before a test.

• Try relaxation techniques. Before the big day, try different techniques to help your child ease nervousness.

• Be familiar with the test format. “Is it multiple choice, short answer, an es- say? Knowing that can help alleviate some of that anxiety as well, and help students prepare.”

• Get plenty of rest and eat well. “It’s really important to get a good night’s sleep every day, but especially the night before a test. And make sure you have really good breakfast the day of, as well,” she said, adding it’s best to avoid sugary foods and drinks and caffeine.