Best Practices for Reducing Stress During Testing Season

Testing season is upon us. From standardized state tests to end-of-course exams to AP tests to finals, the last weeks of school for many high school students are filled with an intense cycle of test preparation, hours of time sitting for exams, a few moments to rest, and repeat. 

Showing up unprepared for tests is a quintessential recurring nightmare long into adulthood. The pressure, often with a time limit, of needing to respond to a large volume of questions with information that was learned over the course of months or even years is a nearly universal stressor. And for many students, the outcomes of these tests and exams directly impact their immediate and postsecondary futures. Some are necessary for graduation, others impact GPA and class rank, and nearly all are included in the range of materials used in applications for college or other post-high school training programs. Many students, if not most,  lose sleep and have high levels of anxiety during this time. 

Educators and counselors are keenly aware that this stress and worry often negatively affect students’ performance on the tests. Put differently, when students feel more relaxed going into a test, and are taking care of their basic and social and emotional needs, they are more likely to approach the test thoughtfully and demonstrate the full extent of their learning. 

Counselors and educators can use these best practices to help students manage their emotional and physical wellbeing during testing season and maintain a healthy outlook as they finish up the year. 

Help students keep perspective.

‍Regularly remind students that no single test defines who they are as a person or what they are capable of achieving. Explain to students that each test is only one measure that is taken as part of a collection of data and other ways to gauge their learning. And if students do not pass tests needed for graduation, be prepared to share information about retakes or alternatives to testing, if offered. With this information, reiterate that there will be additional opportunities to meet this requirement. Specific to college admissions, students should understand that test scores are considered alongside many other components including a grade point average, class rank, coursework, extracurricular involvement, personal essays, interviews, and letters of recommendation. 

Teach and practice productive strategies to use during testing when students feel overwhelmed.

‍It is completely normal for students to feel nervous before or during an exam. While this added adrenaline can be energizing for some, it can be a major obstacle for others–inhibiting their ability to focus on the test, recall important information, or complete the test in the allowed timeframe. In the days leading up to testing, teach students different ways they can center themselves when they feel stressed that they could use during a testing session and have them practice. Introduce a variety of methods–from deep breathing to mindfulness practices to grounding techniques–and have students identify which strategies work best for them. 

Consider the student experience during the days leading up to important tests.

‍While much thought goes into the schedule for testing days, there is often less focus on the days just before testing when student stress is at its peak. Educators, counselors, and all who work with students should carefully consider the amount of time students are putting into test preparations and how they are likely feeling as testing dates near. Encourage teachers to be considerate about balancing students’ workload including the timing of due dates, presentations, or other course-related tests to provide students with adequate time to prepare for upcoming tests as well as get appropriate sleep all to keep stress levels in check. 

Be thoughtful about post-exam timeframes.‍

After a long period of focus with limited opportunities for movement, students of all ages need a break from academically rigorous work. Counselors can encourage teachers and coaches to be thoughtful about students’ post-testing needs. They might facilitate project-based learning that offers students choices about who they work with and how they complete assignments. They might hold class outside, invite in a guest speaker, or offer opportunities to complete assignments to minimize homework time. 

Setting Students Up for Long-Term Stress Management

Though many students, families, and educators would like to greatly reduce the quantity of tests today’s students must take annually, they do provide important data points and are embedded in systems for assessing student learning and readiness. They are likely not going anywhere soon. And many students will have to navigate similarly intense periods of midterm and final exams when they are on their own in college. 

With this backdrop, it is critical to help moderate the pressure students feel around these tests and build their capacity to manage stressful academic and professional situations. Educators and counselors can use this testing season to share techniques, information, and support to help students learn healthy habits to keep the stakes of the tests in perspective and find ways that work for them to mitigate stress and positively impact their emotional wellbeing.