Alika Gillard, Author at 91ÁÔĆć /blog/author/alikagillard/ Prep for Success Thu, 12 Mar 2026 09:28:27 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.2 https://assets.testinnovators.com/wp-content/uploads/2022/02/favicon-85x85.png Alika Gillard, Author at 91ÁÔĆć /blog/author/alikagillard/ 32 32 How to Help Your Child with Test Anxiety /blog/how-to-help-your-child-with-test-anxiety/ Wed, 31 Dec 2025 02:29:00 +0000 /?p=2721 The school application process is tough: the applications, the deadlines, the interviews, and the lengthy exams can easily cause elevated levels of stress for both students and their parents. It's common (and completely normal) for students to feel anxious; however, we have provided some helpful tips for parents to keep in mind during the preparation process that may help reduce their students' test anxiety.

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The school application process can be a stressful experience for students and parents alike. With the pressure of interviews, deadlines, and high-stakes tests like the SSAT and ISEE, anxiety is common and completely normal.

At 91ÁÔĆć, we understand that strong scores require not just preparation, but also confidence. That’s why we’ve expanded our platform in 2025 to include test anxiety resources—including student guides, expert webinars, and practical tools to help your child stay calm and focused on test day.

Here are 9 practical tips to help reduce test anxiety and support your child every step of the way:

  1. Emphasize Progress Over Perfection

Instead of focusing on percentiles or rankings, encourage your student to track personal growth:

  • “What did you get right today that you didn’t last week?”
  • “Which section feels stronger after practice?”

Focusing on effort and improvement builds motivation and confidence.

  1. Model Calmness and Confidence

Children take emotional cues from their parents. If you demonstrate  calmness and positivity, they’re more likely to do the same. Remind them that one test does not define their future!

  1. Reframe Negative Self-Talk

Keep your ears out for anxious thoughts like “I’m going to fail” or “Everyone else is smarter.” Help your child turn those doubts into positive statements:

  • “I’ve prepared, and I will do my best.”
  • “I don’t need to be perfect—I just need to try.”
  1. Use Humor to Lighten the Mood

Laughter helps reduce tension. Listen to a funny podcast on the way to the test or tuck a silly note into their snack bag. It sets a lighter tone and helps ease nerves.

  1. Explore 91ÁÔĆć’ Resources

We offer tools specifically designed to help students manage their stress on test day:

  • Student anxiety guides
  • Parent webinars
  • Realistic test simulations

Visit to learn more.

  1. Practice Like It’s the Real Thing

Have your child take at least one full-length, timed practice test. This helps build endurance and reduce fear of the unknown.

  1. Teach Simple Relaxation Techniques

Offer quick strategies that your child can use if they get overwhelmed before or during the test:

  • Deep breathing (in for 4, hold for 4, out for 4)
  • Visualization (picturing a calm, confident self)
  1. Focus on What They Can Control

Help shift their mindset from “what if” to “what now.” They can control their prep, effort, and mindset—not the exact questions or outcome. 

  1. Build in Breaks and Balance

Effective prep includes rest. Make sure your child has time for sleep, fun, and movement—especially in the days leading up to the test.

Final Thought

Test anxiety is real, but manageable. With the right mindset and support, your child can walk into test day feeling calm, prepared, and confident.

For more strategies and test-day tools, explore our resources at .

Get started with your test prep today!

ACT
SAT

Originally published on December 04, 2019. Updated on December 30, 2025. 

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4 Ways that Test Prep Reduces Test Anxiety /blog/4-ways-that-test-prep-reduces-test-anxiety/ Tue, 20 May 2025 01:47:00 +0000 /?p=2731 Test preparation is known to increase performance on high-stakes tests, but how does it help with test anxiety? Research has shown that exposure, habit formation, skills development, and online preparation are all effective methods to reduce test anxiety, and each method is linked to test preparation.

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Test prep isn’t just about boosting scores—it’s also one of the most effective tools for managing test anxiety. As students face increasing academic pressure, understanding how preparation can reduce stress is more important than ever. Research shows that test anxiety can significantly impact performance, but intentional prep strategies, such as exposure, habit formation, skill-building, and online tools, can make a huge difference.

Here are four proven ways that test prep helps students feel confident and ready on test day:

1. Exposure Reduces Fear: Simulate the Real Test

Why It Works:
Repeated exposure to a test environment decreases fear surrounding the test. This is the foundation of
exposure therapy, a widely accepted method for managing anxiety. By taking full-length practice tests under test-like conditions, students gradually desensitize themselves to the pressure, making the real exam feel familiar instead of overwhelming.

What to Do:ĚýĚý

    • Take full-length practice tests regularly to simulate the exam day experience.
    • Match your practice format to the official test. If the test is digital, use online tools. If it’s paper-based, print the test and use an answer sheet.
    • Utilize proctoring tools. Our platform offers virtual proctors and downloadable scripts so you can rehearse the timing, instructions, and breaks exactly as they’ll happen on test day.

2. Routine Builds Confidence: Create Study Habits That Stick

Why It Works:
According to a recent ACT study, the #1 cause of test anxiety is feeling unprepared. When students procrastinate or cram, it fuels anxiety and undermines learning. Creating a steady, achievable prep routine builds momentum, reinforces knowledge, and fosters a sense of control.

What to Do:ĚýĚý

    • Start with a diagnostic test to identify your strengths and areas for growth.
    • Use our smart study planner to break prep into small, manageable steps based on your test date.
    • Aim for consistent study blocks over time—think 20 to 40 minutes a day instead of 3 hours once a week.
    • Eliminate distractions and stay present during your study time.

3. Skills = Strategy: Learn How to Take the Test

Why It Works:
Knowing the material is important—but so is knowing how to take the test. Test-taking is its own skill set. Understanding pacing, question strategies, and how to recover from a tricky question can significantly reduce in-the-moment anxiety.

What to Do:ĚýĚý

    • Explore our prep guides for the and . These walk you through the structure, timing, and question types for each exam.
    • Watch our short, focused strategy videos to learn how to approach different sections and question formats.
    • Consider joining a live online class or working with a tutor to sharpen your strategies and gain expert insights.

4. Go Digital: Use Online Prep to Your Advantage

Why It Works:
Online test prep tools offer flexibility, real-time feedback, and personalized resources —three things that help students feel more in control. Some studies suggest that online learning can reduce anxiety by providing a more comfortable and familiar environment.

What to Do:ĚýĚý

    • Blend paper and digital practice. Even if your official test is on paper, use online diagnostics and practice tools to track progress and tailor your prep.
    • Take advantage of the testing analytics. Our platform pinpoints exactly where you’re improving and what still needs work.
    • Embrace the flexibility. You can prepare anytime, anywhere—and that sense of control alone helps reduce stress.

Final Thoughts

Test anxiety doesn’t have to define your testing experience. With the right tools, routines, and mindset, you can take control and walk into test day with clarity and confidence. Explore our Test Anxiety Resources for more expert advice and helpful tools.

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How You Can Reduce Test Anxiety /blog/how-you-can-reduce-test-anxiety/ Mon, 28 Apr 2025 19:24:23 +0000 /?p=2700 Think of the last time you took a big test. What were you thinking about during the test? Did you feel good or bad during the exam? When thinking about the upcoming test, what are your thoughts and feelings about it? Have these thoughts and feelings motivated you to prepare more or less? Sometimes a little bit of anxiety about a test can encourage you to study more, but too much can have a negative impact on your preparation and performance. This is primarily due to unfocused behaviors and thoughts, which disrupt the studying and test-taking process. To counteract these disruptions, it's important first to understand the connection between what you think, feel, and do.

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It’s perfectly normal to feel some nerves before an upcoming test, especially when it’s an important one like the ISEE, SSAT, ACT, or SAT. In fact, found that 85% of students experience test anxiety. 

Think back to the last big test you took:

  • What were you thinking about during the exam
  • How did you feel?
  • Did your thoughts and feeling motivate you to prepare more? Or did they make it harder to focus?

A little anxiety can actually be motivating, but too much can disrupt your preparation and performance. This is primarily due to unfocused behaviors and thoughts, which disrupt the studying and test-taking process. To counteract these disruptions, it’s important first to understand the connection between what you think, feel, and do.

Understanding the Connection Between Thoughts, Feelings, and Actions

When you’re feeling anxious, it’s easy to get trapped in a cycle of negative thoughts, emotions, and behaviors (such as procrastinating, zoning out, or rushing through questions). Those unhelpful behaviors, in turn, reinforce the same negative thoughts and feelings, making it even harder to focus on the test.

This pattern is part of what’s known as the Cognitive Triangle, which shows how closely our thoughts, feelings, and actions are connected:

  • Our thoughts, whether positive or negative, help shape how we feel.
  • Our feelings influence what we do.
  • Our behaviors reinforce our thoughts.

For example:

Event: You start the test and read the first question.
Thoughts: What if I get this wrong? Maybe I didn’t study enough. I’m going to fail.
Feelings: Fear, worry, racing heart, tense muscles.
Behaviors: Fidgeting, losing focus, mismanaging time.

As you can see, negative thoughts can trigger a downward cycle. However, the good news is that the Cognitive Triangle can also work in your favor. Positive, supportive thoughts can create confident feelings, which lead to focused, productive behaviors that reinforce your positive mindset.

Understanding this cycle is the first step toward breaking negative patterns and building better habits for both your study sessions and test day itself.

Think About Your Thoughts

Metacognition means paying attention to your own thoughts. It’s a powerful tool for identifying the root causes of negative emotions and unproductive behaviors.

When you’re feeling anxious, take a moment to notice the messages you’re telling yourself. Are they helpful? Are they even true?

In the days leading up to the exam, try this simple exercise:

  • Write down any negative thoughts you have about the test.
  • Challenge each one by asking:
    • Is this thought true?
    • Is this thought helpful?
    • What could I tell myself that would be more true, accurate, and supportive?

For example:

  • Write down your negative thought:
    • “I won’t know any of the vocabulary words on this test.”
  • Challenge it and write down your positive thoughts:
    • “I likely know more vocabulary than I realize. After all, I’ve read a lot of books”
    • “I can use strategies to figure out unfamiliar words.”
    • “It’s okay if I don’t know every word—I can still do well overall.”

Writing down and reframing negative thoughts helps take away their power. It also strengthens positive self-talk, which can boost your confidence.

Take Strategic Breaks While Studying

It can be difficult to keep your momentum going when preparing for a major test. Many high-stakes exams are multiple hours long and require serious mental stamina. To keep yourself focused and avoid burnout, build short, regular breaks into your study sessions.

After reaching a study goal—like finishing a practice section or reviewing a tough topic—stand up, stretch, or do something creative for a few minutes. Even small breaks can help refresh your brain and make your study time more effective.

During the actual test, make sure use your scheduled breaks effectively:

  • Get out of your seat and move around
  • Drink some water
  • Eat a snack to keep your energy up
  • Stretch your arms, legs, and neck

A few minutes away from your desk can clear your mind and help you refocus when the next section starts.

Take a Moment to Breathe

Deep breathing is a fantastic way to calm the mind and body before and during a big test. Practicing calming breaths can help regulate your heart rate, relax your muscles, and clear mental fog.

Try this simple breathing exercise:

  1. Sit comfortably with both feet flat on the ground.
  2. Relax your shoulders and roll them back slightly.
  3. Close your eyes.
  4. Inhale slowly through your nose for a count of 8.
  5. Hold your breath for a count of 8.
  6. Exhale slowly through your mouth for a count of 8.
  7. Repeat for 3–4 breaths.

Doing this before the test starts—or anytime you feel overwhelmed during the exam—can help reset your mind and body and bring your focus back to the task at hand.

Final Advice

It’s completely normal to feel anxious before a big test. It doesn’t mean anything is wrong with you. In fact, it means you care about doing well!

By recognizing and managing your anxiety, you can overcome its negative effects and be better prepared to walk into your next exam feeling focused, confident, and ready to succeed.

For more resources regarding test anxiety, visit our Test Anxiety Resources page.

Get started with your test prep today!

Originally published on December 4, 2019. Updated on April 28, 2025. 

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7 Study Tips to Reduce Test Anxiety /blog/7-tips-to-reduce-test-anxiety/ Thu, 29 Aug 2024 04:00:00 +0000 /?p=2549 With an important exam on the horizon, it is completely normal to feel some test anxiety. However, we have some great tips on how to reduce test anxiety and study effectively while you prepare to take the exam. Creating a focused study plan, practicing consistently, and building healthy habits will help you improve, gain confidence, and reduce test anxiety.

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With an important exam on the horizon, it’ is completely normal to feel some test anxiety. While a little bit of stress can actually help you perform better, too much anxiety surrounding the exam can definitely hold you back. 

Here are a few foolproof methods to help alleviate stress during the test prep process. If you focus on building your confidence and reducing your anxiety, we know you can tackle this challenge head-on. You’ve got this!

Tip #1: Create a study plan.

The best way to mitigate test anxiety is to establish a clear study plan for the weeks or months leading up to your exam. The key to a good study plan is to know exactly what to practice, and the best way to determine that is to take a practice test. 

That’s why the jumping-off point of test prep, no matter how soon your test day is, is to take a full-length practice test. The results of your practice test will inform you of the specific topics you need to improve on. 

Check out our Creating a Test Prep Study Plan blog post to learn more about how to create a plan for practice that will help you maximize your scores based on how soon your test date is. 

Tip #2: Set goals.

As you begin to take practice tests, it can be helpful to keep a target score in mind. Tests like the ISEE and SSAT are difficult, and the typical scores of accepted students differs from school to school.

For some schools, scores in the 50th-60th percentile range may be competitive, while at others they may not be.

To find out if your scores are in the competitive range for the schools you’re interested in, we have also created and for most independent and private schools. These score ranges are not conclusive. Instead, they serve as  general guidelines for students and families.

Tip #3: Find your accountability buddy.

Consistent check-ins with a responsible student, adult, or older sibling can be immensely helpful in reaching your study goals. Check-ins are beneficial because your study buddy can make sure you’re sticking to your goals and boost your confidence along the way. A helpful study strategy can be to explain what you are learning to your accountability buddy. Explaining what you are learning will help you master the concept and feel confident.

Tip #4: Don’t cram.

Cramming is when you study intensely for a long periods of time during the final days leading up to a test. In pedagogical research, there is consistent evidence that spaced out studying is much more effective than studying done in large, rushed chunks of time. 

This  allows the brain to ingest and retain the information more effectively than cramming, and thus, produces better results on test day. 

With schoolwork and extracurriculars, it can be challenging to find the time (and the motivation) to study, especially when your test date is still weeks or months away. But studying for just 30 minutes a few times a week will have a big impact on your performance. Just remember, it will be worth it on test day!

Check out 3 Reasons to Start Studying Now to learn more about the benefits of getting a jumpstart on practice.

Tip #5: Avoid multitasking.

If you’ve ever heard someone say they’re a great multitasker, you may be surprised to learn that science says otherwise. The term ‘multitasking’ is associated with the idea that our brains are getting multiple things done at once. 

In reality, our brains are rapidly shifting from one task to another, ultimately decreasing our overall productivity. This is due to the of changing from one task to the other, where energy and productivity fall through the cracks.

You can avoid this pitfall by focusing on one topic or question type at a time. For example, in a 30-minute study session, it’s best to focus on just one specific area, such as synonyms or geometry. 

It’s also important to minimize outside distractions with studying. Turn your phone off or put it in another room, reduce unnecessary noise like the TV or distracting music, and only eat during your breaks. If you’re working on your computer, close any tabs or applications that are not related to what you’re working on. Make a clear and precise list of tasks and complete them fully, one after the other—your brain will thank you!

Tip #6: Take breaks.

Studies show that retention of material decreases after 45 minutes, so study in smaller chunks of time and take breaks. Go outside! Call a friend on the phone! Reward yourself with an episode of that new show you’re watching or a round of your favorite game! 

You can also check out some of our to rejuvenate your mind and body during an especially lengthy study session.

Tip #7: Slow and steady always wins.

Ultimately, one of the most important things you can do to reduce test anxiety is give yourself plenty of time. Choose your test dates well in advance, and start preparing for the test as soon as possible. If you stay focused and determined, you’ll feel prepared and confident by the time the test rolls around!

Find out more about how 91ÁÔĆć can help support you today!

SAT
ACT

Originally published on January 14th, 2020. Updated on August 28th, 2024.

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3 Reasons to Start Studying Now /blog/reasons-to-start-studying-now/ Wed, 07 Jul 2021 15:24:00 +0000 /?p=1004 When it comes to preparing for an entrance exam, it can be easy to procrastinate because of all the other things you have to do for your applications. Giving yourself enough time to study will not only boost your performance and confidence, it will also help you retain information for the long-term.

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Procrastination is an —philosophers have mulled it over for centuries, trying to speculate why humans delay the most important, challenging, and time-consuming tasks. When it comes to preparing for an entrance exam, it can be easy to procrastinate because of all the other things you have to do for your applications. However, waiting until the last minute to study for a test, especially a high-stakes test like an entrance exam, can negatively impact test performance and the . Giving yourself enough time to study will not only boost your performance and confidence, it will also help you retain information for the long-term. Here are the top 3 reasons why we recommend starting prep sooner rather than later.

1. Long-term studying promotes long-term learning.

Long-term preparation with spaced-out study intervals is the most effective strategy for test prep. is more effective than studying in a short period of time (known as cramming), because the brain has to work harder to retrieve information that was learned in the past. This builds stronger and more diverse connective pathways, which promotes better long-term retention of information. Because of this, we recommend taking a practice test every two to four weeks rather than taking multiple tests in a single week.

Additionally, studying over a longer period of time is associated with inductive learning, which refers to the ability to apply existing skills to novel problems. Essentially, long-term study enhances the ability to make connections from past learning topics to new ones. This process increases the chance of successfully solving never-before-seen problems. In short, studying for longer periods of time helps students .

also allows students to engage in re-learning (revisiting past topics), which promotes long-term retention. Our test prep materials are curriculum-aligned, so students not only learn the subject matter on the test, they also learn new concepts and review concepts from previous learning experiences.

2. Being prepared and feeling prepared.

Giving yourself ample time to prepare for a test will also increase your feeling of preparedness. that test anxiety negatively impacts performance on standardized tests. Test-related anxiety can have a detrimental effect on overall academic performance and social/physical health indicators over time.

One of the biggest effects on test anxiety is a . Exposure to the test increases self-efficacy and the feeling of preparedness, which can help reduce the negative impacts of test-related anxiety. is the best way for students to gain exposure to the test. Practice tests help students gain familiarity with the exam’s structure and content in a comfortable environment.

Each student’s experience with test anxiety is different. However, feeling prepared is important for everyone when it comes to high-stakes testing. Giving yourself enough time to prepare will help relieve test stress and give you confidence on test day.

3. Consistent preparation supports consistent improvement.

Consistency is perhaps one of the most important elements of test prep. Our data on SSAT practice test performance shows that the greatest improvement comes from long-term, consistent practice testing paired with study sessions between each practice test. On average, students performed 15% better on their second practice test compared to their first. What’s more, students who continued to take practice tests improved by an average of 36% from their first practice test to their sixth practice test.

Our findings are consistent with studies that have investigated the importance of repeated testing. Although repeated studying techniques, such as using flashcards, can be an effective strategy for learning (and remembering) information, with feedback results in significantly greater long‐term retention of information.


Supporting Long-Term Learning

In general, our test specialists recommend starting preparation 4-6 months before your exam to ensure you have enough time to learn new content and get comfortable with the test. Giving yourself enough time to prepare will help you retain what you’ve learned, increase your confidence, and improve your performance.

So what are you waiting for? Getting started with your test prep today!

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Slowing Down the Slide: A Research-Based Approach to Summer Learning /blog/summer-slide/ Wed, 01 Jul 2020 22:09:00 +0000 /?p=1551 Decades of research have shown that students are prone to learning loss during the summer months when structured learning may not be an everyday occurrence. Commonly referred to as the summer slide, this learning loss can hinder months of hard-earned math, reading, and writing gains.

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Summer vacation provides opportunities for outdoor recreation, quality time with family, and relaxation. Although summer is a time for recuperation, it is important to engage in learning in order to retain knowledge acquired during the school year.

Decades of research have shown that students are prone to learning loss during the summer months when structured learning may not be an everyday occurrence. Commonly referred to as the summer slide, this learning loss can hinder months of hard-earned math, reading, and writing gains.

This year, it is likely that a “normal” school year and summer vacation may be on hold due to remote learning, social distancing, and travel restrictions. Recent research has raised concerns about the potential learning loss for students during the COVID-19 pandemic. A  estimated that students may return to school with only 70% of overall learning gains from the previous school year and about 50% of the learning gains for math. After a particularly challenging end of the school year, students may need extra support during the summer to ensure that they stay on track for the upcoming school year.

Fortunately, research has shown that learning loss can be mitigated with the right academic and social support during the summer months.

What is the summer slide and why does it happen?

Although the summer slide is common among elementary, middle, and secondary students, it is not inevitable. There are several ways students and parents can take actions to retain school year learning during the summer with the right motivation and planning.

The summer slide refers to the learning loss that occurs during the summer vacation months between school years. Learning loss during summer vacation requires students to engage in weeks of review once they return from summer break.

One recent  involving over 3 million students found that summer reading loss is related to the amount of knowledge gained during the year. In other words, the more a student gains during the year, the greater the risk of knowledge loss in the summer months. Students are susceptible to learning loss in the summer because they are not recalling important information learned during the school year. If a student had a big year of learning new conceptual and procedural skills, it is even more important to focus on reviewing and retaining that information during the summer in order to promote long-term learning.

While student agency and engagement in their own learning process is important, a parental role in summer learning can help . Parent engagement can motivate student learning, reinforce positive habits, and keep students on track to make the most out of the summer months.

What can parents and students do to slow the summer slide?

Although the summer slide is common among elementary, middle, and secondary students, it is not inevitable. There are several ways students and parents can take actions to retain school year learning during the summer with the right motivation and planning.

One important factor that determines how much a student is impacted by the summer slide is the student’s self-driven learning over the summer break. This is a perfect time for students to explore new concepts and delve deeper into topics of interest. Here are our recommendations to keep students engaged in independent learning throughout the summer:

Listen and learn!

Podcasts are typically free and cover a variety of interesting topics for all ages. Podcasts are great to play while traveling or doing other activities, and can be enjoyed by the whole family.

Interest-based reading.

Curiosity is important in learning, especially during the summer. To keep students engaged and motivated to learn, encourage them to choose what they are most interested in reading. When students take ownership of their reading, it helps build an internal drive to learn. Check out our summer reading list for inspiration for students of all ages.

Continuous learning.

The best way to combat the summer slide is to make learning a part of the everyday routine. When making a plan for the week, incorporate math, reading, and writing into the schedule. Math learning is particularly susceptible to learning loss, so it is important to practice math skills everyday.

While it is important to incorporate independent learning during summer break, students can also benefit from structured summer learning programs. Research has shown that  can be an effective way to retain school-year learning through the summer months in math, reading, and writing. Fortunately, there are many online summer programs that offer high-quality virtual programs. In fact, many of our partner schools offer online summer enrichment programs to help students learn through summer break.

How 91ÁÔĆć Supports Summer learning

With 91ÁÔĆć, learning doesn’t have to end with the school year. We support both parents and students in this process by providing curriculum-aligned learning materials, helpful resources, planning, and expert advice. With school out and many summer activities canceled, a new opportunity is open for students to continue learning during the summer.

Learning Materials

Although our academic support is geared toward test preparation, our curriculum-aligned materials are beneficial for all students. We have hundreds of math, reading, and verbal-reasoning practice exercises, and our detailed analyses and personalized study plan make it easy to identify and work on areas for improvement.

Support for Parents

Our system supports both students and parents in summer learning through self-guided tools and weekly updates for parents. Our online platform allows students to take initiative in their learning to understand new concepts, gain strategies, and practice effective study habits through engaging tools. To help parents stay involved in their student’s progress, we send weekly progress updates and share a plethora of free, informative resources.

Personalized Planning

Our intuitive system builds a personalized plan to fit each student’s learning needs. After each diagnostic test, our system recommends specific practice activities to help students strengthen knowledge in targeted areas for improvement. Each practice test serves as a check-in point and gives students the chance to recall past information they have learned, which helps support long-term learning.

Expert Advice

For students who need more individualized support and structure, we have a solution for that too. Our expert tutors are experienced in creating structured, targeted learning plans and helping students stay motivated and on track. Our one-on-one tutoring provides the guidance and support students need during the summer through individualized learning with engaging lessons and personalized practice. To learn more about Test innovators tutoring and connect with a tutor, schedule a free consultation .

If you’re looking for other ways to stay academically engaged this summer, test preparation is a great solution. Starting test preparation this summer will give you time to gain familiarity with the test you’ll be taking, learn test-taking strategies and skills, and improve.

Check out our test preparation offerings.

ACT
SAT

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Test Anxiety 101 /blog/test-anxiety-101/ Wed, 04 Dec 2019 18:10:00 +0000 /?p=2714 The feelings, thoughts, and behaviors leading up to and during an exam can make a significant difference in the end result. If you have trouble controlling negative thoughts, concentrating, and maintaining calmness on an exam, you are probably experiencing test anxiety.

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It’s test day. Your exam sits in front of you on the desk as the teacher speaks to a silent room. You have freshly sharpened #2 pencils at the ready, and you’ve brought a bottle of water and a healthy snack for the breaks. You went to bed early, ate an energy-packed breakfast, and arrived early. You studied, and practiced, and conquered. You are ready. You are prepared. The proctor pauses for a moment, then says the final words, “You may begin.” In this moment, what are you feeling? Thinking? Doing? Are you worried about failing or what your parents will think if you do? Are you envisioning triumph and acceptance into your reach school? Are you dreading the questions on the next page? The feelings, thoughts, and behaviors leading up to and during an exam can make a significant difference in the end result. If you have trouble controlling negative thoughts, concentrating, and maintaining calmness on an exam, you are probably experiencing test anxiety.

What is anxiety?

Anxiety is defined by the as “an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.” The expression of anxiety varies significantly from person to person, but the general signs of anxiety include irritability, trouble concentrating, fatigue, and excessive worrying. Anxiety is also somatized into physical responses, including rapid heart rate, excessive sweating, body aches, dizziness, and trouble breathing.

Anxiety, like most things, is healthy (and useful) in moderation. In fact, some responses to anxiety can actually increase performance. However, there is a critical tipping point, where psychophysiological responses to anxiety begin to hinder, rather than enhance, performance on certain tasks. The anxiety threshold is different for everyone, depending on several individual and environmental factors. It is normal for students to feel some anxiety, however, anxiety may require intervention when it interferes with the students’ everyday functioning, including schoolwork and socializing.

What causes anxiety?

At its core, anxiety is a response to a threat and is experienced when there is a perceived threat to personal well-being. When a threat is perceived, it triggers the infamous fight or flight response that is ingrained into the psyche. What may have been a life-saving primal instinct thousands of years ago is now a complex response impulsively integrated into everyday life, including academics.

What is test anxiety?

According to the , test anxiety has been defined as “tension and apprehensiveness associated with taking a test, frequently resulting in a decrease in test performance”. Test anxiety has been studied for almost in response to an increasingly evaluative society; as performance evaluations became more common, so did test anxiety. Today, the research community has increased focus on test anxiety in response to the rising prevalence of generalized anxiety. According to the American Test Anxieties Association, test anxiety affects 16-40% of students either before or during the test, with 16 to 20 percent of students reporting high levels of test anxiety. Test anxiety is most common before and during high-stakes tests, including school entrance exams. The two types of test anxiety are trait anxiety (general anxiety toward taking tests and preparing for them) and state anxiety (anxiety during an exam).

How does test anxiety affect students?

Test anxiety can negatively impact students in several ways. As one may expect, test anxiety has a negative impact on test performance due to the cognitive and behavioral impairments caused by anxious thoughts and behaviors. If a student consistently experiences high test anxiety, this can have a negative effect on overall school performance. Researchers have found that the outcomes of test anxiety reach beyond academics, and can negatively affect the well-being of the child. Luckily, the growing body of research around test anxiety has uncovered effective interventions for educators, parents, and students to reduce anxiety before and during the test. These interventions can reduce perceived uncertainty, increase positive thoughts about the test, and help students reach their academic potential.

For more resources regarding test anxiety, visit our Test Anxiety Resources page.

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