It’s the night before a big test. Your child has studied, reviewed their notes, and seems to understand the material. But the next day, they return home disappointed, defeated—and confused. 

“I blanked out,” they say. “I knew it last night, but my mind went blank.”

If this sounds familiar, your child may be experiencing test anxiety, a common but often misunderstood condition that affects students of all ages—and can significantly interfere with academic performance and confidence.

What Is Test Anxiety?

It’s natural for kids to feel a little nervous before a test—some stress can actually help them focus and stay motivated. But when those nerves become too intense, they turn into test anxiety, which is different from normal stress. Test anxiety can overwhelm a child with worry, cause physical symptoms like stomachaches or a racing heart, and make it hard to remember what they studied. Instead of helping them do their best, it can hold them back, leaving parents wondering why all their preparation doesn’t show on test day. Recognizing this difference is the first step in getting kids the support they need.

Why It Matters

Test anxiety doesn’t just affect grades and test scores—it impacts a child’s emotional well-being, self-esteem, and motivation. Over time, children may start to believe they’re “bad at school”, even when they’re fully capable learners.

For some children, test anxiety is tied to perfectionism or a fear of failure. For others, it may stem from past negative experiences or pressure. Regardless of the cause, the good news is that it’s manageable—with the right support.

Signs Your Child Might Be Struggling with Test Anxiety

Parents are often the first to notice when something feels “off.” Here are some common signs that a child may be experiencing test anxiety:

• Emotional signs: Irritability, frustration, crying spells, or emotional shutdown before or after tests
• Physical symptoms: Stomachaches, headaches, trouble sleeping, or fatigue around test days
• Avoidance behaviors: Procrastinating, pretending to be sick, or refusing to go to school
• Negative self-talk: Saying things like “I’m going to fail,” “I’m not smart enough,” or “I just can’t do this”
• Freeze response during tests: Forgetting material they knew the night before or struggling to focus

How Parents Can Help

The most powerful tool a parent has is connection—providing a safe, supportive space where children feel seen, heard, and understood. Here are a few ways you can help reduce test anxiety and set your child up for success:

1. Normalize Anxiety

Let your child know that feeling nervous before a test is completely normal—and that it doesn’t mean something is wrong with them. Help them reframe anxiety as a sign that they care about doing well.

2. Shift the Focus

Praise effort, preparation, and problem-solving. Focus on growth and learning. Unintended pressure from parents—like emphasizing test scores or college goals—can contribute to anxiety. Reflect on your own messaging and model a calm, balanced approach to challenges.

3. Teach Calming Strategies

Simple breathing techniques, mindfulness exercises, or grounding strategies can help your child calm their body and clear their mind before and during a test. These skills are especially powerful when practiced regularly.

4. Encourage Healthy Routines

Sleep, nutrition, and movement all play a role in emotional regulation and mental focus. Help your child build healthy habits around study and test days.

5. Know When to Seek Help

If anxiety is persistent, disruptive, or causes significant distress, consider speaking with a school counselor, psychologist, or mental health provider who specializes in child or adolescent anxiety.

References:

Jordan, A., & Lovett, B. J. (2025). Overcoming test anxiety: Tools to support students from early adolescence to adulthood. Guilford Press.

Zeidner, M. (1998). Test anxiety: The state of the art. Springer Science & Business Media. 

👉Join Our Free Webinar: “When Kids Freeze: What Every Parent Should Know About Test Anxiety”

If you’re concerned about how test anxiety might be affecting your child—or simply want to be more prepared—we invite you to join us for a free online webinar designed for parents.

During this interactive session, you’ll learn:

• What test anxiety really is—and how it differs from normal stress
• The psychological and physiological roots of test anxiety
• How to talk to your child about anxiety in a supportive way
• Effective strategies and tools to help your child manage test anxiety
• When and how to seek additional support

You’ll leave with practical, research-backed tools you can start using right away to support your child’s emotional well-being and academic success.

You're Not Alone

Test anxiety is increasingly common among children and teens, especially in today’s high-pressure academic environment. But with awareness, compassion, and the right tools, you can help your child turn anxiety into resilience and perform with confidence.

About 

Dr. Tram Huynh, PhD, is a clinical psychologist and the founder of Prep4mance, a program designed to help young people overcome test anxiety while equipping families with tools to support their children in achieving their full potential. She has extensive expertise in college mental health and completed her doctoral training at Barnard College and Johns Hopkins University, followed by a postdoctoral fellowship at Yale University. In addition to her clinical work, she currently serves as an Assistant Professor at the George Washington University School of Medicine and Health Sciences.

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