Tic..tic …tic… The clock in the room is echoing loudly in your head. You try to focus your thoughts but realize you just read the question twice and still have no idea what it says. You notice peers start to turn in their tests and you’re only halfway done .. panic begins to set in. Your breath quickens… your heart starts to race … sweat drips … What is the answer to this question? You remember studying it but it’s just not coming to mind …
If you can relate to this scenario, you may struggle with test anxiety. I know I did when I was in school – when the pressure was on, sometimes my brain just didn’t seem to want to cooperate.
So what exactly is test and school anxiety?
Understanding Test and School Anxiety
The American Psychological Association (APA) provides the following test anxiety definition:
Tension and apprehensiveness associated with taking a test, frequently resulting in a decrease in test performance.
Test anxiety is related to school anxiety, which Yale Medicine defines as:
A common mental health condition in children and adolescents characterized by excessive worry, fear, and apprehension related to school and associated activities. This can lead to significant disruption to daily functioning and academic performance.
Ok, but just how common is anxiety among school-age children and teens? According to research presented on the CDC ‘s site, anxiety problems, behavior disorders, and depression are the most commonly diagnosed mental disorders in children.Based on US data from 2021–2022, 10% of children ages 3-17 had current, diagnosed anxiety (9% of males and 11% of females).
Not all anxiety is bad though—similar to how not all stress is bad. The American Academy of Pediatrics reminds us that anxiety can be a healthy human emotion that helps children and adolescents prepare for challenges like taking a test. Healthy anxiety is usually expectable and proportionate to the challenge. Typically, the better prepared the person is the less (healthy) anxiety they will experience.
Healthy anxiety differs from disordered anxiety, such as Separation, Social, or Generalized anxiety disorders. When you’re under stress, the body releases a hormone called adrenaline, which prepares it for danger. This is the “fight or flight” reaction, and symptoms of test anxiety.
What are the symptoms of test anxiety? It may include:
- Sweating
- A pounding heart
- Fast breathing
- Butterflies in your stomach
- Stomach ache or headache
- Shakiness
- Feeling like you might throw up or pass out.
These sensations can further lead to worry about doing poorly or forgetting what you studied. (KidsHealth )
Identifying the Causes of Test and School Anxiety
There is a lot of pressure on school-aged children and adolescents – pressure to look a certain way, dress a certain way, act a certain way, and, for many, to be high academic achievers. Despite the multitude of different life and career options after high school, many parents and caregivers still put high expectations to get good grades and to go to a good college – after all, isn’t that how their kids will get good jobs and be successful adults?
According to 2025 data compiled by Imed Bouchrika, Phd on Research.com , Pew Research Center reported that 68% of teens (13–17) felt pressured to get good grades.
Besides pressure to do well in school, there are other factors that can contribute to and exacerbate school and test anxiety. Not getting enough – or good quality – sleep is one.
Bouchrika also compiled research from the CDC reporting that 34% of kids aged 6 to 14 did not get enough sleep. Moreover, 77% of high school students lacked sleep. The recommended amount of sleep is 9-12 hours for children aged 6 to 12, and 8-10 hours for kids aged 13 to 17.
Diet is another key factor in how well students perform in school. Many foods available in schools – or being sent from home – are loaded with sugars, caffeine, chemicals, and sodium. Foods high in these ingredients are leaving kids tired, unfocused, jittery, and sick—which not only impact students’ grades and performance, but also influences their behavior and moods, according to Public School Review . The site went on to say that, per the Society for Neuroscience, recent studies reveal that diets with high levels of saturated fats actually impair learning and memory. (Think: French fries, sugary desserts, cheeseburgers, chicken nuggets) Without getting too technical, foods too high in glucose can actually cause a body’s energy levels to drop. After a healthy meal, glucose levels should rise slightly allowing the body to feel energized after taking in nutrition.
The lesson? Basically, the less nutrition in a student’s diet, the less energy they’ll have and the less alertness and brain power, key in helping them to focus and do well in class and on tests.
Previous negative experiences with taking tests can be another text anxiety trigger. So if a student struggles in a certain subject, offer to help them study and learn the material at home, or contact the school to get them connected with a tutor who may be able to offer support on the subject.
Effective Strategies to Manage and Reduce Test Anxiety
So what can be done to address test anxiety? One way to better manage and perhaps even prevent test anxiety is to feel prepared through effective study habits. StudyGS offers different study techniques to reduce test anxiety:
- Break down material into chunks – By breaking the material into smaller, manageable sections to study over time. This allows for better retention and reduces the temptation to cram at the last minute.
- Engage with the material actively – Try making flashcards or summarizing the information in your own words as though you’re explaining it to someone else – or better yet, discuss the concepts in a study group
- Utilize different study methods – Besides flashcards or studying with others, you can also try making visual aids like diagrams, mind maps , or take online quizzes. Utilizing different methods not only caters to different learning styles, but it also can improve retention and reduce anxiety
StudyGS also suggests relaxation techniques for test anxiety:
- Deep breathing exercises – Slow, deep breaths reduce the physiological symptoms of anxiety, such as a racing heart or tense muscles. One method is to inhale slowly into the diaphragm (the idea is to avoid shallow, chest breathing) for a count of four, hold for four seconds, and then exhale for another four. If you’re a visual person, you can apply this concept through shapes such as squares or figure eights
- Mindfulness meditation – Mindfulness is staying present in the moment and grounding through the breath or the five senses to keep intrusive, anxious thoughts at bay
- Progressive muscle relaxation – This technique involves tensing and slowly releasing different muscle groups in order to relieve muscle tension and promote relaxation. An example of how to do this can be found here
The Role of Parents and Educators in Supporting Students
How can parents and educators better support anxious students or those who struggle with test anxiety?
First and foremost, be sure to engage in open communication with the student. If you’re a parent, take the time to ask your child about upcoming tests and how they are feeling about it, and whether they want any help to study and prepare. If they have been struggling with a subject, talk to their teacher about after school tutoring or help and resources. Practice the relaxation techniques with them (they’re good for you, too!). Make sure they are getting good sleep, especially in the days leading up to the test. On the day of the test, prepare a healthy, nutrient-rich breakfast to help give them energy and focus. And perhaps most importantly, let them know that while you want them to work hard and do their best, you love them, despite what grade they get. They need to know that they have value because of who they are, not what test scores they earn.
Educators can also practice breathing and mindfulness techniques with their students. Many schools offer counseling services and stress management programs. Also, students who have certain learning abilities, dyslexia, or ADHD may need certain allowances when taking tests. In many cases, a student diagnosed with these conditions is entitled to certain types of help with test taking, such as extra time to complete a test, testing in a less distracting room or having questions read aloud. ( Mayo Clinic )
If you’re an educator, here is a resource with teacher strategies for managing student anxiety.
When to Seek Professional Help
How do you know when to seek help for test or school anxiety? A common sign I recommend to look out for is if your student is frequently wanting to avoid going to school – talk with them about why. There could be something going on – such as anxiety – that they’re not telling you.
TimelyCare lists these 10 common signs that a student may have an underlying mental health condition, such as anxiety or depression, and needs professional support:
- Persistent sadness or hopelessness that interferes with their daily life or academics
- Anxiety or excessive worry that is constant, presents with irrational fears, or panic attacks
- Changes in sleep patterns such as insomnia, trouble falling asleep, waking up frequently during the night, or sleeping excessively
- Loss of interest or enjoyment in activities they once enjoyed
- Difficulty concentrating or making decisions
- Changes in appetite or weight
- Social withdrawal
- Irritability, anger outbursts, or mood swings that are out of character
- Physical symptoms without medical explanation (may include persistent headaches, digestive problems, or unexplained aches and pains)
- Thoughts of self-harm or suicide
A professional will work with the student to help develop and practice healthy coping skills to manage their anxiety so that going to school and taking tests doesn’t have to be so overwhelming. Providers may also provide psychological assessments to determine if a learning disability is a contributing factor in a student’s anxiety. Find an Ellie provider in your area here .
For more information on managing school, test, or other forms of anxiety, check out these articles from Ellie on managing stress in the moment and therapists’ recommended children’s books to help kids navigate their emotions.
