Tests are a normal part of school, but for some teens, they bring on more than the usual nerves. Racing thoughts, trouble sleeping, or blanking during exams are all common signs of test anxiety. The good news is that these reactions don’t mean your teen isn’t capable. Instead, they signal that they need tools, structure, and support. Practicing self-awareness, effective learning strategies, and healthy coping skills can help teens reduce anxiety so that come test time, they can show what they truly know.
Test Preparation
At CHC’s Schwab Learning Center, we work with students across the country to help them understand that test anxiety is a learned response that can be addressed through advance preparation. Here are some of the ways we help students prepare for tests, which can have the effect of reducing anxiety:
Use Structured, Predictable Study Routines
Many students benefit from clear routines and organizational systems. You can help your teen:
- Break tasks into manageable steps.
- Use planners or digital tools (like My Study Life, a resource we recommend for many of our learners).
- Identify key concepts and topics by reviewing class notes, study guides, quizzes and textbooks
- Divide the test material and space studying over several days instead of cramming
- Set up a study space and have study materials ready before starting
Structure reduces cognitive load and helps students feel prepared—one of the strongest antidotes to test anxiety.
Use Active, Not Passive, Study Strategies
Encourage your student to really engage with their class material rather than simply re-read their notes. Some effective approaches include:
- Practice quizzes
- Flashcards
- Teaching the test material to someone else
- Reviewing incorrect answers on practice questions to understand patterns
- Identifying what they know and what they don’t know to determine what to focus on and review
These active study techniques support stronger recall and build confidence.
Practicing self-awareness, effective learning strategies, and healthy coping skills can help teens reduce anxiety so that come test time, they can show what they truly know.
Practice Self-Advocacy
When students can voice what they need, it helps them feel confident and in control. Support your teen in:
- Asking teachers clarifying questions
- Requesting study guides or practice problems
- Communicating early in the semester if they feel behind
Self-advocacy can reduce uncertainty—a major driver of anxiety.
Prep for Test Day with Predictability
A calm, consistent routine sets the tone. On the day of their test, encourage your teen to:
- Get enough sleep
- Eat a light, balanced breakfast
- Arrive a little early with needed supplies
Predictability helps the brain stay focused instead of overwhelmed.
Your Student Has Prepared, But Tests Still Bring Up Anxiety. Now What?
Even after the most thorough preparation, students may still feel anxious when they sit down to take a test—that’s when stress-management techniques become especially important. Pardis Khosravi, PsyD, Clinical Director at CHC, supports teens managing a variety of stressors, including test anxiety. She notes that teens pick up on how the adults around them manage stress. “Modeling calm behavior for your teen and offering to practice relaxation techniques at home together can make a real difference,” she says. With consistency, empathy, and tools like grounding, reframing, and predictable routines, you can help your teen feel more regulated and confident.
Some approaches to keep in mind:
Regulating Techniques That Support the Nervous System
Grounding and regulation tools play a central role in managing test anxiety. Try practicing these techniques with your teen:
- Slow, controlled breathing (Pro tip: exhale longer than you inhale, and make sure to breath into your body—not your chest—for the greatest calming effect.)
- Mindful grounding (e.g., asking your teen to notice what they see, hear, and feel)
- Frequent movement breaks to release physical tension
- Positive visualization
These strategies help reset the stress response, especially when done regularly.
Reframe Negative Thinking
Encourage your teen to notice unhelpful internal dialogue and try to shift it. For example:
- Challenge all-or-nothing thoughts. (For example, “If I don’t get an A on this test, I’m a total failure.”)
- Replace “I’m going to fail” with “I’ve prepared and I’ll do my best.”
- Practice self-compassion—treating themselves with kindness rather than criticism.
- This mindset shift can reduce pressure and increase resilience.
Normalize the Stress Experience
Remind your teen that it’s normal to feel nervous before a test. Feeling nervous can be a sign that you’re taking your schoolwork seriously, which is a good thing! It’s when those butterflies go into overdrive, causing an overwhelming stress response, that anxiety needs to be addressed. Let your teen know that:
- Anxiety is common
- Stress doesn’t mean they’re unprepared
- Their worth is not defined by a single test
Learning specialists help learners build skills that apply across all areas of life, from organizing their time to managing their workload and dealing with stress. Check out this article to learn more about Schwab Learning Center at CHC and how our learning specialists help high school and college students become more confident and capable learners.
Know When Additional Support Can Help
If your teen is experiencing anxiety that prevents them from showing what they know, impacting their grades despite how hard they’re working; or if the anxiety becomes overwhelming, causing panic, avoidance, or major sleep disruption, it might be time to consider professional support. A therapist can help your teen understand their patterns, develop healthier coping strategies, and feel more in control.
By pairing strong study routines with simple, effective anxiety-management tools, teens can approach tests feeling more prepared and more grounded. With your support, they can build the skills and confidence they need to manage stress, show what they know, and feel successful both in and out of the classroom.
