Strategies for Helping Your Teen Overcome Test Anxiety for the ACT and SAT
SAT/ACT testing season is upon us! The first SAT test date for the 2024–2025 academic year is October 5 with the ACT test date following later this month on October 26. Is test anxiety starting to rise in your teen?
As a parent, watching your teen deal with test anxiety can be overwhelming, especially when it comes to the BIG exams like the SAT and ACT. These tests often feel like a “make or break” moment for high schoolers, but it’s important to remember that your child’s well-being comes first. Test anxiety is common, and with the right strategies, you can help your teen prepare effectively and manage their stress.
In this blog post, we’ll explore several strategies you can use to support your teen with test anxiety as they prepare for the SAT and ACT. These tips will not only help them perform their best on the test but also manage stress in healthy ways that will benefit them long-term.
Understand the Root of Test Anxiety
Before jumping into preparation strategies, it’s important to understand why your teen feels anxious about the SAT or ACT.
Some common reasons include:
- Fear of failure
Many teens worry that they’ll let down their parents, teachers, or themselves if they don’t perform well.
- Pressure to get into college
The SAT and ACT are often seen as “gatekeepers” for college admissions, which can intensify stress.
- Perfectionism
Teens with perfectionist tendencies may feel anxious if they believe they have to achieve a certain score.
- Uncertainty about the future
This may be their first experience with a high-stakes test, and the unknown can cause anxiety.
Encourage your teen to talk about what’s making them anxious. Understanding the root of the problem will help you tailor your support to their needs.
Start Preparation Early to Avoid Test Anxiety
One of the most effective ways to manage test anxiety is to begin preparing early. When teens start
studying well in advance, they have more time to get comfortable with the material and the format of the test, which reduces the pressure to cram at the last minute.
Here’s how you can help your teen plan out their preparation:
- Create a study schedule
Work with your teen to create a realistic study schedule that breaks the content down into manageable chunks over several months. This approach allows for gradual learning and minimizes the overwhelm that can come from last-minute cramming.
- Use study guides and prep books
Resources like SAT/ACT prep books, practice tests, and online courses are invaluable tools. Encourage your teen to use them regularly.
- Encourage spaced repetition
Instead of studying everything at once, encourage your teen to review topics multiple times over several weeks. This method helps information stick better and reduces the anxiety that comes from feeling unprepared.
Take Practice Tests Under Real Conditions to Prevent Test Anxiety
A significant source of anxiety for teens is the unknown – not knowing what the test will look like or how to manage time effectively. Practice tests can help ease this anxiety by making the format of the SAT or ACT familiar.
- Simulate test conditions
Have your teen take full-length practice tests under timed conditions to simulate the actual test day experience. This will help them get used to the time constraints and format, making the real test feel less intimidating.
- Review mistakes
Encourage your teen to review their mistakes after each practice test. This process will help them understand where they need to improve and show them that mistakes are part of the learning process, not a failure.
The more familiar they are with the structure of the test, the less anxious they will feel when it comes time to take the real thing.
Teach Relaxation Techniques to Lessen Test Anxiety
Teaching your teen relaxation techniques can help them manage anxiety both while studying and on test day. Here are a few strategies that can make a big difference:
- Deep breathing exercises
Help your teen practice deep breathing exercises, which can calm their nervous system and reduce feelings of panic. For example, encourage them to inhale slowly for four counts, hold for four counts, and exhale for four counts.
- Progressive muscle relaxation
This technique involves tensing and then relaxing different muscle groups in the body. It can help teens release physical tension that often comes with anxiety.
- Visualization
Encourage your teen to use visualization techniques, imagining themselves taking the test calmly and confidently. This can help them feel more in control on test day.
- Mindfulness and meditation
Practicing mindfulness or meditation can help your teen stay grounded and manage anxiety by focusing on the present moment instead of worrying about what could go wrong.
These relaxation techniques are especially helpful in moments of high anxiety, such as right before or during the test. Remind your teen that it’s okay to take a few seconds to breathe deeply and calm down if they feel overwhelmed.
Manage Expectations and Set Realistic Goals to Avoid Test Anxiety
High-stakes tests like the SAT and ACT can feel like the most important moment of a teen’s life, especially when they feel pressure to achieve a particular score. While it’s natural to want them to do their best, it’s important to help them keep things in perspective.
- Set realistic goals
Work with your teen to set a target score that feels challenging yet attainable. Unrealistic goals (such as a perfect score) can lead to disappointment and increased anxiety if they don’t reach them. Celebrate progress, not perfection.
- Remind them it’s just one part of their application
Reassure your teen that the SAT or ACT is just one factor in the college admissions process. Their GPA, extracurricular activities, personal essays, and letters of recommendation also play a significant role.
- Discuss backup options
It’s helpful to talk with your teen about their college plans beyond the SAT or ACT. Discussing alternative paths (such as test-optional schools or community college) can take some pressure off and remind them that there are many routes to success.
Create a Healthy Study Environment
The environment in which your teen studies can have a big impact on their ability to focus and manage
anxiety. A cluttered or noisy space can contribute to stress and distract from effective learning.
- Designate a quiet study space
Help your teen find a comfortable, quiet spot where they can study without interruptions. Ensure the space is well-lit, organized, and free from distractions like phones or TV.
- Encourage breaks
Make sure your teen takes regular breaks to avoid burnout. A good rule of thumb is to take a 5-10 minute break for every 45-60 minutes of studying.
- Promote a balanced lifestyle
It’s important that your teen maintains a balance between studying and other aspects of their life. Encourage them to eat healthy meals, get regular exercise, and prioritize sleep to keep their mind and body functioning at their best.
Discuss the Option of Test Accommodations to Prevent Test Anxiety
If your teen’s test anxiety is severe or they have a diagnosed learning disability, they may be eligible for test accommodations through the College Board (for the SAT) or ACT, Inc. These accommodations could include extra time, frequent breaks, or a quiet testing environment.
If you think your teen might benefit from accommodations, talk to their school counselor or the appropriate testing organization to explore the options.
Help Them Develop a Test Day Routine to Lessen Test Anxiety
Establishing a routine for the day of the test can reduce stress by creating a sense of predictability and control.
A good test day routine includes:
- Getting enough sleep
Encourage your teen to get at least 7-8 hours of sleep the night before the test. A well-rested brain will function better under pressure.
- Eating a balanced breakfast
Make sure they have a healthy breakfast with a good mix of protein and carbs to keep their energy levels steady.
- Arriving early
Plan to arrive at the test center early to avoid the anxiety that comes with rushing. Arriving early also gives your teen time to settle in and relax before the test starts.
- Using relaxation techniques
Remind them to use breathing exercises or mindfulness techniques before the test begins to keep their anxiety in check.
Celebrate Effort, Not Just Results
Finally, once the test is over, celebrate your teen’s effort regardless of the outcome. Whether they hit their target score or not, they’ve worked hard to prepare, and that effort deserves recognition. Emphasize that their worth isn’t defined by their score and that they can always retake the test if they feel it’s necessary.
The SAT and ACT can be a stressful experience for teens, but with your support and these strategies, they can learn to manage their anxiety and approach the test with confidence. Remind them that no test can measure their full potential and that their future is bright, no matter what happens on test day.
By helping your teen develop effective study habits, manage stress, and maintain a balanced perspective, you’re setting them up not just for success on the SAT or ACT, but for the many challenges they will face in life.
Begin Online Anxiety Therapy for Kids and Teens in Illinois and Florida!
If your child or teen is struggling with anxiety, including test anxiety, there is hope! Anxiety is highly treatable and online anxiety treatment at Briefly Counseling can help.
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As an experienced and caring therapist, I love providing counseling for anxiety. To start your child’s counseling journey, call me at 224-236-2296 or email Helena@BrieflyCounseling.com to schedule a FREE 20-minute consultation.
Helena Madsen, MA, LCPC is the founder of Briefly Counseling. I specialize in providing online short-term anxiety treatment for kids and teens ages 7 – 18 as well as Christian counseling.
Whether you’re on the North Shore, in Naperville, Chicago, Champaign, Barrington, Libertyville, Glenview, or downstate Illinois, I can help.
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