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Now that the school year is pushing ahead, chances are your student has already had his or her fair share of tests. Even if students are starting to get into the pattern of learning, reviewing and then putting their new knowledge to work, many face anxiety when they are presented with quizzes and tests. This is common for many students, even if they are well versed in the material.

Test anxiety can bring a host of symptoms, from fear, headache and upset stomachs, to anger or even depression. New research helps examine how this emotional stress can affect students, including inhibiting their ability to understand and remember information. Anxiety can create distraction in the brain and nervous system, impairing our ability to not only retrieve information but also to comprehend it and think logically.

Conversely, positive feelings can lead to synchronization in the brain, allowing us to think more efficiently and clearly. One of the easiest ways to avoid undue stress for your student is to help him or her be prepared with the proper tools and approaches to test taking. Here are some tips, courtesy of the Institute of HeartMath.

Address Emotions and Fear

If your student is anxious about doing well on a test, help them stay neutral in their thinking. Negative feelings can cause a cycle that adds to self-doubt or discomfort. Helping them stay calm can avoid them entering the test day already expecting to do poorly. Some students get anxious over “what if” situations, psyching themselves out by asking questions like “What if I fail?” or “What if my mind goes blank?” While it’s important to acknowledge these often natural thoughts, it’s important to turn them into positive notions, such as “What if I am able to think clearly and remember the material well?” or “What if I go into the test feeling sure of my strengths in this subject?”

Arrive Well Rested and Fed

Big tests in particular can require mental stamina and focus. It’s important that students have a proper night’s sleep, typically 8 to 10 hours, the night before a big test so they are alert and ready to think. The same goes for breakfast. The brain needs fuel to maintain focus and clarity, and eating a healthy breakfast goes a long way towards being prepared. Cereals, eggs and wheat toast provide sustained energy, in contrast to high sugar foods like soda or cookies.

Review the Material and Questions

In addition to being psychologically prepared for a big test, it’s also important that the student has reviewed the material and addressed any areas where they remain unclear. This can include practice tests with parents or in tutoring sessions, including doing exercises such as having the student “teach” you the material so they can see where any holes in their understanding may be.

Source: “Helping Children Overcome Test Anxiety,” www.heartmath.org.