In a perfect world there would be no standardized tests, report cards or astronomical college tuition. There would also be no calories in chocolate, no such thing as wrinkles, and exercise would make you fat. Okay, maybe that’s my perfect world. Unfortunately, these are not realities. Most of us will have to slice off an arm and matching leg to pay college tuition, I will continue to look more and more like a Shar-pei every year and kids will be required to take standardized tests as long as they can sit upright and hold a No. 2 pencil.
Last week I focused on the sometimes crippling anxiety induced by the multitudes of standardized tests our kids are required to take. As promised, this week I focused my efforts on some practical methods of alleviating stress associated with test taking. To this end, I consulted with Psychotherapist, Licensed Social Worker and Parent Coach, Barbara Chamberlain. After putting our heads together we came up with the following suggestions:
One week prior to the test:
- Practice Deep Breathing: Once a day for 15 minutes, six counts in and six counts out.
- Positive Self-Talk: Adopt a mantra and repeat it whenever you think about the test, such as, “I am a really good test taker,” or, “I’m calm and focused during tests.”
- Visualization: Do a daily “dry run” in your mind. Picture yourself calmly sitting at your desk, reading the questions and filling in the bubbles.
- Get cardiovascular exercise to alleviate stress.
The night before the test:
- Don’t watch anything disturbing on TV, like "Friday the 13th" or the Kardashians.
- Before bed turn off all electronics — computers, cell phones, etc.
- Go to bed at a decent time so you get around eight hours of sleep (crucial!).
The morning of the test:
- Get up early enough to avoid rushing around, which is very stressful.
- Eat a healthy breakfast, but if you really don’t have time, grab something with protein.
- Drink lots of water for optimal brain function.
Some other ideas:
- Have a ritual to take the edge off: Brush your teeth while singing "Happy Birthday," touch your nose three times before picking up your pencil, etc.
- Have a lucky charm: Aside from being magically delicious, they help externalize the stress, so wear your socks with the rainbow toes, put your Batman action figure in your backpack, have the first valentine you ever got in your pocket and believe in luck!
Thanks to Susan Schaefer for providing some great tips! For more tips from Charlotte Math Tutors, contact Swan Learning Center today!
