It’s coming up to that time of year again where students across Aotearoa New Zealand are preparing to study for and sit a series of assessments and exams.

For some young people, the prospect of an upcoming examination can evoke feelings of anxiety. This is particularly true for children and young people who consistently receive the message that their test performance will affect the trajectory of their lives. As well as being an unpleasant experience affecting emotional well-being, research indicates that high levels of test anxiety negatively impact subsequent test performance. Here are five guidelines which you can use to support your daughter(s) to reduce anxiety before examinations.

Reframe Your Thoughts About Tests

While performing well in an examination is a great achievement, it is important to think of it as just that – one great achievement. What perhaps is most important is reframing the way you - and she - view tests, and understanding that her self-worth and value are not only linked to her ability to score 100% on an exam paper. Similarly, instead of seeing a test as a momentous event which she can either pass or fail, it may helpful to view it as simply an opportunity to demonstrate her strengths as well as identify areas in which she can still develop.

Avoid Cramming

Research suggests that studying consistently over a period of time is more effective than last minute cramming. Also, procrastination and delaying tactics can fuel feelings of anxiety. As such, it may be better to encourage your daughter to develop a study schedule where she prepares for her exams by regularly revising content. By doing so, she provides herself with the greatest opportunity to retain the information, while also increasing her confidence in her ability. Neon highlighters, colourful wall-charts, scheduling in opportunities for a hot chocolate or frozen yoghurt with someone special to keep her momentum.... think creatively of ways that will support YOUR girl to stay focused and positive.

Develop Positive Self-Talk

Many people have an internal dialogue with themselves which too often is used to send negative messages as opposed to positive ones. If your daughter is anxious about an upcoming test, rather than scolding herself for her apparent lack of knowledge in a particular area, try modelling to her how she could practise self-compassion. For instance, instead of sending herself messages which say “I am so dumb, I’m going to fail this test”, you could suggest alternative language which celebrates her strengths such as “I know that I’m an intelligent person, and I hope that I can demonstrate my knowledge in this exam”. Developing positive self-talk can be a difficult process which takes time, but it is likely to increase your daughter's self-esteem which can act as a buffer against anxiety.

Release Perfectionism

For some young people, particularly those who have a history of high academic achievement, test anxiety is a result of their impossible pursuit of perfection. Perfectionism has been linked to the fear of perceived negative evaluation from others. As such, for those individuals it can be helpful to recognise that the pursuit of perfection is irrational.

Having high personal standards for academic performance is not a negative thing. However, it is important to find contentment in knowing that you have tried your best, regardless of whether or not that is reflected in the grade you receive.

Seek Help

Sometimes test anxiety can be an overwhelming experience. In those instances, if self-help strategies have not proved to be completely effective, please seek help from a mental health professional, such as a counsellor or psychologist. For many young people, simply expressing their concerns in a therapeutic setting can be beneficial in alleviating their symptoms. You do not have to experience test anxiety alone.

Especially for parents:

- It is important as parents/carers that you allow your daughter to go through this process of preparation and study. Taking over the situation and resolving it for her takes away a valuable learning experience. It may not feel like it, but this situation is helping your daughter to build her capacity to bounce back and recover quickly from difficulties in the future.

- Be aware and manage your own expectations. As parents we also might feel disappointed, upset and even frustrated. It’s okay to feel this way, but it is important to ensure you manage these appropriately. Ensure you have strategies in place so you don’t take it out on your daughter unintentionally.

- Share your own lived experiences of feeling that you have let yourself down, or times that you failed an assessment - and how you overcame those challenges and learned from them. It is important that our teenagers see that as human beings we all encounter challenges, and actually these challenges can be helpful in the long term and valuable lessons can be learnt from them if we open your mind up to listening and accepting those lessons.

- Praise your daughter on her effort and/or strategy rather than her intelligence and ability. This helps her develop a growth mindset and dispels the idea that if she has talent or intelligence, she does not need effort. A growth mindset supports our children to embrace learning and growth, to confront challenges and setbacks whilst maintain their confidence and effectiveness.

And, for any of the above issues, you or your daughter are welcome to make an appointment with one of our school counsellors, by emailing fdj@cghs.school.nz, or texting Julia Field (027) 3528 027.