Written by: Gabriella Oliveira, MSW, Family Engagement Coordinator
April is Stress Awareness Month, making it a great time to focus on helping children manage academic pressure, especially with state testing season approaching. Testing can feel overwhelming for many students, but with the right support, parents can help them build confidence, resilience, and a healthy mindset. Here are some practical ways to prepare your child for testing while reducing stress.
Set a Positive Tone About Testing
Children take cues from adults, so it’s important to speak about testing in a calm, encouraging way. Avoid phrases that add pressure and instead focus on effort and progress. Remind your child that tests are just one way to measure learning, not a definition of their intelligence or abilities. Try saying:
“This test is a chance to show what you’ve learned. Just do your best!”
“Mistakes help us grow. You are capable and prepared.”
Create Healthy Routines
A well-rested and nourished child will feel more focused and confident during testing. Leading up to test day, prioritize:
Consistent Sleep – Ensure your child gets 9–11 hours of sleep for elementary students and 8–10 hours for teens.
Nutritious Meals – A protein-rich breakfast (eggs, yogurt, oatmeal) supports focus and energy.
Physical Activity – Daily movement, even a short walk, can help relieve stress and improve concentration.
Teach Simple Stress-Relief Strategies
Help your child develop healthy coping tools they can use before and during the test:
Deep Breathing – Inhale for four counts, hold for four, and exhale for four to calm nerves.
Positive Self-Talk – Encourage statements like “I am ready” or “I can handle this.”
Mindful Breaks – Short breaks with music, stretching, or doodling can help reduce anxiety.
Remind Them They Are More Than a Test Score
It’s important for children to understand that one test does not determine their intelligence, abilities, or future success. While academic achievement is valuable, so are qualities like creativity, perseverance, kindness, and problem-solving. Reinforce the idea that tests are simply a way to measure learning progress, not a judgment of their worth.
Celebrate your child’s effort and growth, regardless of the test outcome. Encourage them to focus on what they have learned rather than worrying about perfection. If they feel disappointed by a score, help them see it as an opportunity to grow and improve. You can say things like:
“I’m proud of how hard you worked, and that matters more than any test score.”
“This test is just one moment in your learning journey—you are capable of so much more.”
Additionally, remind them of their strengths outside of academics—whether it’s their artistic skills, leadership, compassion, or resilience. When children feel valued for who they are, not just for their grades, they are more likely to approach challenges with confidence rather than fear.
By reinforcing these messages, you help your child develop a healthy relationship with testing and a stronger sense of self-worth, setting them up for success beyond the classroom.
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