Anxiety Archives - 91ÁÔÆæ /blog/category/anxiety/ 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 Anxiety Archives - 91ÁÔÆæ /blog/category/anxiety/ 32 32 Test Prep Tips: How to Improve Your Pacing /blog/how-to-improve-test-pacing/ Fri, 20 Feb 2026 16:37:57 +0000 /?p=18595 Have you ever felt the stomach-dropping realization that you have five questions left and only two minutes on the clock? For some students, time is the biggest challenge on tests like the SAT, ACT, ISEE, and SSAT. Perhaps you’ve studied the content, and you understand all of the concepts. But the moment the clock starts […]

The post Test Prep Tips: How to Improve Your Pacing appeared first on 91ÁÔÆæ.

]]>

Have you ever felt the stomach-dropping realization that you have five questions left and only two minutes on the clock?

For some students, time is the biggest challenge on tests like the SAT, ACT, ISEE, and SSAT.

Perhaps you’ve studied the content, and you understand all of the concepts. But the moment the clock starts ticking down in the testing room, your pacing falls apart and anxiety kicks in. Maybe you didn’t finish a section, but you’re confident you could have answered those last few questions correctly with just a few more minutes. If this sounds familiar, time may be the ceiling on your score.

The good news is that pacing is a skill. It’s something you can improve with the right strategies and deliberate practice. Simply telling yourself to “go faster” isn’t a strategy that holds up under pressure.

To help you break through your own scoring ceiling, let’s look at practical ways to take control of the clock.

Study Your Timing Patterns

You can’t fix what you haven’t measured. Before you try to speed up, you need to understand where and how you’re spending your time.

After every practice test, look past the number of correct and incorrect questions and pay attention to how long you spent on each question.

If you’re using the 91ÁÔÆæ platform, you can review the timing graph at the bottom of each section summary. You can also see how long you spent on each individual question compared to the average response time in the question-by-question results.

Here’s what to look for:

1. Any Long Bars on the Timing Graph

These are the questions that took significantly longer than average. Even if you answered correctly, ask yourself why it took so long.ÌęÌę

  • Did you reread the prompt multiple times?
  • Did you try a method that required extra steps?
  • Did you get stuck before switching strategies?
  • Did you freeze or blank out for a moment?

2. Performance Trends

Are you consistently slow on specific question types or content areas, like geometry or reading inference questions? Do certain types of reading passages slow you down? A consistent pattern may indicate that you need to do some focused content review.

A quick note: some question types naturally take longer than others. That’s why comparing your time to the average response time is helpful. It gives you context.

Ultimately, even if you got a question right, taking too long may still cost you points elsewhere in the section. Accuracy without efficiency can hold you back.

If you notice that certain problem types consistently slow you down, look for alternative methods. For example, could you:

  • Plug in numbers instead of solving algebraically?
  • Eliminate answer choices more strategically?
  • Answer some questions while reading a passage instead of waiting until the end?

When you practice new methods, don’t worry about speed at first. Focus on learning the process correctly. Efficiency comes with familiarity.

Don’t Be Afraid to Skip Questions

Your fundamental goal is simple: answer as many questions correctly as possible.Ìę

This goal sounds obvious, but it’s easy to forget when you’re mid-test, especially when you’re staring at a question you feel like you should be able to solve. That pressure can keep you stuck longer than you realize.Ìę

If you hit a wall, make a decision. Flag the question and move on. You can always return to it later if time allows.

Spending five minutes wrestling with one problem while three or four other questions sit unanswered is a losing trade. Even if you eventually solve the hard question, the opportunity cost may lower your overall score. (And yes, this basic principle is still true for an adaptive test like the SAT, even though scoring is more complex).Ìę

Remove the Pressure of the Clock

It sounds counterintuitive, but if you’re struggling with time management, one of the best things you can do is temporarily remove the clock.Ìę

Try this experiment: take a full practice test section untimed. Instead of setting a countdown timer, use a stopwatch and track how long it takes you to complete every question carefully and accurately.

If you’re using 91ÁÔÆæ, you can also try extended time (1.5x) or double time (2.0x) accommodations. That way, you’ll still collect timing data for each individual question. You can adjust timing accommodations by clicking your name in the upper-right corner and selecting “My Profile.” We’ve outlined the steps in this if you need additional guidance.

This exercise will help you diagnose what’s really happening:

  • If you struggle to answer questions or fully understand what they’re asking even with unlimited time, your primary issue may be content, not pacing. You may need to review concepts or become more familiar with certain question types.
  • If you lose focus or find your mind wandering, you may be dealing with an endurance issue. In that case, gradually build up to longer practice sessions until you can sustain focus for a full section or test.
  • If you finish comfortably when the clock isn’t pressuring you, test anxiety may be playing a significant role. The ticking clock can create stress that disrupts an otherwise strong performance. You can find more information and practical strategies in our Test Anxiety Resources Center.
  • If you could answer most questions correctly with just 10–15 extra minutes, pacing is likely the main issue. The good news is that this gives you a clear, measurable gap to close.

Close the Gap Gradually

Once you know how much extra time you need to comfortably finish a section, you can begin closing the gap. Instead of forcing yourself to jump immediately to official timing, reduce your buffer gradually until you can complete the section within the allotted time.

For example, let’s say you currently need 10 extra minutes to complete a section accurately:

  • Practice Test 1: Give yourself 10 extra minutes.
  • Practice Test 2: Reduce the buffer to 8 extra minutes.
  • Practice Test 3: Reduce it to 5 extra minutes.
  • Practice Test 4: Reduce it to 2 extra minutes.
  • Practice Test 5: Complete the section under official time constraints.

This gradual tapering allows you to build speed incrementally. Just as you would if you were training for an athletic event, increase intensity in controlled steps so your performance improves without breaking down.

By analyzing your performance data, experimenting without time pressure, and gradually tightening your timing, you shift from reacting to the clock to managing it.

Ready to Improve Your Pacing? Start Practicing Today.

HSPT
ACT
PSAT
SAT

Sara Laszlo

Sara Laszlo has nearly ten years of experience in private tutoring. An opera singer by training, Sara is especially interested in exploring better ways to practice and improve skills, whether musical or test-related. She holds a B.A. in Classical Civilization from Duke University and a Certificate of Merit in Voice from the New England Conservatory of Music.

The post Test Prep Tips: How to Improve Your Pacing appeared first on 91ÁÔÆæ.

]]> 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.

The post How to Help Your Child with Test Anxiety appeared first on 91ÁÔÆæ.

]]>

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 91ÁÔÆæ, 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 demonstrateÌę 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 91ÁÔÆæ’ 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.Ìę

  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
PSAT

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

The post How to Help Your Child with Test Anxiety appeared first on 91ÁÔÆæ.

]]> Research shows practice tests defend memory against stress /blog/research-shows-practice-tests-defend-memory-against-stress/ Mon, 22 Dec 2025 21:16:00 +0000 /?p=4362 In a study at Tufts University, 120 student participants learned a series of 30 words and images. They studied either by taking practice tests or by using the traditional study method of reading over the material to memorize it. They were then asked to recall what they had learned in a stressful scenario (in front of two judges, three peers, and a video camera) and in a less stressful scenario.

The post Research shows practice tests defend memory against stress appeared first on 91ÁÔÆæ.

]]>

Research shows that simulating the test-taking experience with practice tests can help protect memory against the negative effects of stress.

Ìę

In a , 120 student participants learned a series of 30 words and images. They studied using two different methods: a) by taking practice tests or b) by using the traditional study method of reading over the material to memorize it. They were then asked to recall what they had learned in a stressful scenario (in front of two judges, three peers, and a video camera) and in a less stressful scenario.

The students who prepared with practice tests (also known as retrieval practice) remembered more words overall than those who studied with traditional methods. Furthermore, while the traditional study group’s performance suffered in stressful situations, the students who studied with retrieval practice were able to remember their material regardless of whether the scenario was stressful.

Ìę

Beyond this study, the idea of simulation for preparation applies to any stressful scenario you may face in life.

“If you’re serious about doing well at something, practice it exactly how it will actually be. You want as close a simulation as possible,” states Brenna O’Neill, 91ÁÔÆæ’ President and competitive runner. “Competitive runners will do a trial run in the weeks prior to their big race, simulating the distance, as well as the time of day. It is a different experience running at 7:00 a.m. rather than practicing at 2:00 p.m.”

Ìę

What about admissions tests?

Brenna says “For students, especially those who may have testing anxiety, it will be most important to do simulated practice. This normalizes the testing experience.”

With this in mind, if you’re preparing for an admissions test, make sure to use practice tests—the most efficient way to prepare for a stressful exam.

Ìę

Start your prep with 91ÁÔÆæ today!

Get started with your prep by taking a full-length practice test!

ACT
SAT
PSAT

Originally published on April 15, 2021. Updated on December 22, 2025.Ìę

The post Research shows practice tests defend memory against stress appeared first on 91ÁÔÆæ.

]]> How to Manage Test Anxiety on Test Day /blog/manage-test-anxiety-test-day/ Fri, 07 Nov 2025 22:05:35 +0000 /?p=18139 It’s easy to get anxious before a big test. Even when you’ve studied, practiced, and done everything you can to prepare, you might still feel nervous when you sit down to take it. That’s normal. Your nerves mean this test is important to you.ÌęÌę At 91ÁÔÆæ, a big part of our mission is helping […]

The post How to Manage Test Anxiety on Test Day appeared first on 91ÁÔÆæ.

]]>

It’s easy to get anxious before a big test. Even when you’ve studied, practiced, and done everything you can to prepare, you might still feel nervous when you sit down to take it. That’s normal. Your nerves mean this test is important to you.ÌęÌę

At 91ÁÔÆæ, a big part of our mission is helping students understand and manage test anxiety. We’ve written a lot about the role of practice, preparation, and planning (and we have free resources for students and families who want to learn more). In particular, practice can make a critical difference, reducing anxiety by making the test feel more familiar.

Still, even the most prepared students can find themselves feeling anxious when the test begins.

So what do you do when that happens in the moment, when you are sitting down to take the test?

What Test Anxiety Is and Why It Shows Up on Test Day

Test anxiety is a kind of performance anxiety: the same emotional and physical response an athlete might feel before a big game, a musician before a concert, or anyone before doing something that matters to them. Symptoms can include: increased heart rate, shallow breathing, shaky hands, upset stomach, and racing thoughts.

These reactions are a natural part of your body’s response to stress, useful when you need to respond to physical danger, but not helpful when you’re trying to score a winning goal, sing an exposed high note, or solve a complicated math problem.

Performance psychologist Dr. Don Greene, who has coached Olympic athletes and professional musicians, discusses this phenomenon in Performance Success: Performing Your Best Under Pressure. “Stress is a human condition, integral to the structure and functioning of our bodies and minds,” he writes. The problem, Greene notes, is that “our bodies and certain primitive parts of our brains really haven’t changed much” since the days when we needed that stress response to escape predators. In other words, “[your body] doesn’t know the difference between a tiger and the solo horn part to Richard Strauss’s ”—or a high-stakes test.

When adrenaline kicks in during an exam, “you have no outlet… there’s nothing you can do but sit still.” That energy has nowhere to go, which means your stress may show up in unexpected ways: sweaty palms, shallow breathing, or doomsday thoughts.

Learning how to perform under pressure isn’t about eliminating stress but about redirecting the energy you get from it so that it works for you.

(Greene, Don. Performance Success: Performing Your Best Under Pressure. Routledge, 2002, pp. 16–19. Available on or )

What to Do in the Moment

It’s the day of the big test. You sit down at your desk, listen to the proctor’s instructions, and as you start the first question, your heart beats faster, your hands shake, and distracting doubts start to creep in. Then your inner critic asks, Why are you feeling this way? I thought you practiced for this. You must not be ready.

Here are a few things to do in the moment to manage test anxiety.

Acknowledge It

First, acknowledge what’s happening and remind yourself that it’s normal to feel pressure in moments that matter. Simply noticing what you feel—saying to yourself, “I feel anxious right now”—can help. Naming the emotion can help move your brain out of fight-or-flight mode so that you can start to regain control.

Don’t try to repress the feeling or force yourself to feel calm. That approach usually backfires because it uses a lot of mental energy that would be better spent on the test itself. Instead, accept what you feel and work with it.

Adrenaline can be a useful ally during a test. It sharpens your senses and gives you energy. The key is to direct that energy toward focus and problem-solving rather than letting it spiral into worry.

It can help to remind yourself why you feel anxious. You’re not nervous because you’re unprepared; you’re nervous because you care about how you do. It means the test matters to you, and you want to do your best. That’s a good thing.

Ground Yourself in Physical Reality

Once you’ve acknowledged how you feel, bring your attention back to something real and concrete. Anxiety often pulls you into a spiral of what-ifs and critical thoughts. Grounding helps bring you back to the present moment, where you can refocus on the task in front of you.

Start by focusing on your body. Take a slow, steady breath in and out. Feel your feet on the floor, the texture of the test paper, and the weight of the pencil in your hand.

These physical details anchor you in the moment and help calm your body’s stress response. They remind your brain that you’re not in danger. You’re sitting in a chair, taking a test, and you prepared for this moment.

Take It One Step at a Time

When you’re anxious, your attention scatters, hopping from the question to the clock, to your score, to what it all means for your future. This thought pattern feeds anxiety. How do you break out of that spiral? Bring your attention back to the task in front of you and take the next small step.

Look only at the question you’re working on. What is it asking?Ìę

Even if you don’t yet see the full path to the answer, start with what you do understand. Take one step (e.g., identify key information, note the main idea, or eliminate choices you know are incorrect), then take the next step. If you get stuck, mark the question and move on; you can come back later. Each small action keeps you grounded in the process instead of lost in the “what-ifs.”

Test Prep Tip

Learn and practice test-taking strategies. Strategies aren’t magical shortcuts to the right answer. They give you a process, a series of steps you can follow even when your thoughts feel scattered.

Useful strategies to practice

  • Read the question carefully. It’s easy to miss essential details when you rush.
  • Underline key information. Highlight names, numbers, relationships, main ideas, and supporting details.
  • Come up with your own answer before looking at the choices (Reading Comprehension). Wrong answer choices (a.k.a. ‘distractors’) are designed to distract and mislead.
  • Backsolve (Math). For questions asking you to solve for an unknown, try plugging the answer choices into the equation.
  • Plug in values (Math). When variables appear in both the question and choices, plug in your own numbers. Check the question and all of the answer choices. If more than one answer choice works with your numbers, pick new values and check again.
  • Eliminate answer choices. Cross off choices that you know are incorrect to narrow down your options.
  • Move on when needed. Your goal is to answer as many questions correctly as possible, so go after the easy points first and tackle the tougher items at the end.

Strategies give you concrete steps to execute on the test and help keep you focused on the process of solving the problem, not the pressure of the test.

How Parents, Guardians, and 91ÁÔÆæ Can Help

Adults play a fundamental role in how students experience testing. The messages students receive—about performance, preparation, and expectations—shape how they feel when test day arrives.

  • Validate feelings, don’t dismiss them. Phrases like “Don’t be nervous” may seem reassuring but can make students feel misunderstood. Try “It’s normal to feel nervous before something important.”
  • Label feelings, not people. Saying “You’re anxious” can make anxiety feel like a fixed trait. Instead, describe what’s happening in the moment: “You’re feeling nervous right now, and that’s okay.”
  • Model calm. Students pick up on adult emotions. If you stay steady and confident, they’re more likely to do the same.
  • Emphasize effort over outcome. Recognize persistence, preparation, and growth rather than focusing on scores.
  • Encourage healthy routines. Rest, balanced meals, and short breaks matter more than last-minute cramming.

A calm, supportive approach lets students build a healthier relationship with testing, teaching them to value effort over perfection and to understand that feeling nervous is a normal response to something that matters.

Remember This on Test Day

Feeling anxious during a test doesn’t mean you’re unprepared or incapable. It means you care about how you do. The goal isn’t to eliminate anxiety but to use it productively. After all, you don’t have to feel perfectly calm to do well. You just have to remind yourself to focus on the task at hand, one step at a time.

Explore 91ÁÔÆæ’ practice

HSPT
ACT
PSAT
SAT

Sara Laszlo

Sara Laszlo has nearly ten years of experience in private tutoring. An opera singer by training, Sara is especially interested in exploring better ways to practice and improve skills, whether musical or test-related. She holds a B.A. in Classical Civilization from Duke University and a Certificate of Merit in Voice from the New England Conservatory of Music.

The post How to Manage Test Anxiety on Test Day appeared first on 91ÁÔÆæ.

]]> 9 Ways to Help Your Student or Child Combat ACT and SAT Test Anxiety /blog/combat-act-sat-test-anxiety/ Thu, 03 Jul 2025 22:07:10 +0000 /?p=9326 This article was written by our partner, Scoir, the college and career discovery platform. Learn more about our partnership here. In a teenager’s world, standardized tests can feel like a huge, terrifying obstacle to overcome. It’s not unusual for teens to equate their worth with a grade or a score.Ìę Not to mention all the […]

The post 9 Ways to Help Your Student or Child Combat ACT and SAT Test Anxiety appeared first on 91ÁÔÆæ.

]]>

This article was written by our partner, , the college and career discovery platform. Learn more about our partnership .

In a teenager’s world, standardized tests can feel like a huge, terrifying obstacle to overcome. It’s not unusual for teens to equate their worth with a grade or a score.Ìę

Not to mention all the “what ifs?” your teen may be experiencing:

“What if I haven’t prepared enough?”

“What if I fail?”

“What if my friends score better than me?”

The stress your teenager feels right now likely signifies a deeper need beneath these questions. The key to supporting your child or student with test anxiety is getting to the core of what your student needs, or the true causes of the test anxiety.

That may seem daunting! Odds are, you may be feeling a lot of anxiety yourself. Your student is about to go to college, potentially leaving you with an emptier nest. You’re concerned about your child’s feelings and their performance.

Thankfully, there are some simple things you can do to help your student or child reduce ACT and SAT stress or teenage test anxiety in general. Read on to discover what helps test anxiety.Ìę

Help prevent ACT and SAT stress from stealing your student’s joy with these 9 tips.

1. Make an anxiety battle plan for test day

With of students experiencing test anxiety, your student is not alone.Ìę

A great first step is to sit down with your student and determine some actionable ways to reduce anxiety leading up to the standardized test.

Here are some details to account for leading up to test time:

  • When will you go to bed the night before the test?
  • When will you wake up the morning of the test?
  • What will you eat for breakfast?
  • What will you wear?
  • What will you bring to the test? (And what will you leave behind?)
  • When will you leave for the test?
  • Where will the test be taken?Ìę

Make sure your student knows exactly how to get to the testing room. They can even do a rehearsal if that helps!

This that 91ÁÔÆæ created with is perfect to print out for reference!

Check out these test anxiety resources for even more ideas.

2. Emphasize that test scores do not define worth

While test scores are important for college admissions, they are not the sole deciding factor. In fact, many schools are now test optional! Remind your student of their other successes during their high school career that they can share on their college application, such as:

  • Good grades
  • Extracurricular involvement
  • Leadership roles
  • Volunteer work
  • Work experience
  • Hobbies
  • Group projects

Writing these down can boost your student’s confidence. Plus, it doubles as the first draft of a .

3. Exercise together the day before and the morning of

Even a around the block can boost your mood. Plus, it’s a great time to connect with your student and check in with how they’re feeling.

You can remind them that they’ve done all the hard work and preparation already! They’ve done everything they needed to do to prepare at this point, and no matter the outcome, you are there to support and love them.

4. Encourage healthy sleep habits

Encourage your student to get enough sleep by having a consistent sleep schedule the week leading up to test day.Ìę

Consider trying a household wind-down routine. You can turn off devices an hour before bed, dim the lights, and lay out your clothes for the next day.

It may be tempting to continue studying into the night. At this point, the quality of your student’s sleep is likely more important than getting an extra hour of test prep in.

5. Do fun things together leading up to the test

Encourage your student to tap into their support system. You could urge them to spend time with friends or family. Or, you could plan a fun afternoon with your student that will help them recharge their batteries.

This is such a great skill for students to learn, especially as they head into college and adulthood.Ìę

6. Plan something to look forward to after the test

Celebrate the hard work your student has done! How do they like to celebrate?

Here are some celebratory ideas:

  • Plan a fun weekend to visit one of your student’s top choice colleges
  • Go out to eat or make a favorite dinner at home
  • Plan a day to do absolutely nothing and rest

Whatever your celebration of choice is, ensure that it will be free of stress and a good fit for your student. Having something to look forward to can help lessen standardized test anxiety.

7. Meditate and practice mindfulness

to help reduce teenage test anxiety. Simply taking a moment to step away and focus on your breathing for a minute can put the situation in perspective.

Follow along to a with your student, and see how you both feel afterwards.Ìę

Deep breathing and relaxation techniques like this are great exercises to practice during the test as well. Let your student know that if they feel anxiety coming up during the test, just pause and take one big, deep breath. It can help more than you may think!

8. Explore more self-care strategies

When your student is in the throes of teenage test anxiety, it can be hard to remember what actually helps them feel better.

Sit down with your student and write down some things they love to do. Think: hobbies, favorite movies, music, games, etc.

Then, your student can quickly refer to this list whenever they feel anxiety coming on

9. Practice!

One of the best ways to prevent ACT or SAT stress is to take full-length practice tests.Ìę

Unknowns can be terrifying. Taking a couple of hours to set up your space like it’s the actual test day, and taking the entire practice test, can help your child know exactly what to expect. Every time a test is completed, your student can say to themselves: “I can do it!”

As your student practices, they will build the confidence they need to face the test with less anxiety.

Student Test Anxiety FAQs

Have more questions about teenage test anxiety? Here are some answers!

How do I get rid of test anxiety?

Anxiety never really goes away, but we can learn how to cope with it. Anxiety is our body trying to protect us by helping us think through all the implications.

Practicing healthy coping skills and reminding ourselves that anxiety does not equal reality can help. With maturity and confidence, anxiety often gets better.

Please speak with a licensed mental health professional if your student’s anxiety is interfering with everyday life. They are there to help you!

What causes ACT or SAT test anxiety in teenagers?

Test anxiety can stem from fear of failure, pressure to perform well, lack of preparation, comparison to peers, or perfectionism. Some students also experience anxiety due to past negative test experiences or uncertainty about the future. When I experienced test anxiety as a teen, the pressures of getting into college and perfectionism were key causes, but with time, I learned how to cope with anxiety much better.

What are the signs of test anxiety in teens?

Common signs include trouble sleeping, irritability, nausea, headaches, racing thoughts, excessive worry, or avoidance of studying or talking about the test.

How early should we start preparing to reduce test anxiety?

It’s best to start several months in advance. Spreading out practice over time and creating a consistent study routine can reduce last-minute cramming and help students feel more confident and prepared.

What should I say to my child after the test if they feel like they did badly?

Validate their feelings, reassure them that one test does not define their future, and praise the effort they put into preparing. Focus on what they can learn from the experience rather than the outcome.

Keep in mind that test scores are just one data point. ACT and SAT stress may feel overwhelming for your student now, but building perseverance will help carry them through college and their career. They’ve got this!

Eager to start the college and career discovery process? We think is a great place to start! 😉 Scoir will help you and your child discover best-fit colleges and apply, when it’s time.

Start preparing for the college and career discovery process today!

SAT Practice
ACT Practice

Originally published on July 11, 2023. Updated on July 3, 2025.Ìę

The post 9 Ways to Help Your Student or Child Combat ACT and SAT Test Anxiety appeared first on 91ÁÔÆæ.

]]> 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.

The post 4 Ways that Test Prep Reduces Test Anxiety appeared first on 91ÁÔÆæ.

]]>

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:ÌęÌę

    • 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:ÌęÌę

    • 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:ÌęÌę

    • 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:ÌęÌę

    • 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.

The post 4 Ways that Test Prep Reduces Test Anxiety appeared first on 91ÁÔÆæ.

]]> 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.

The post How You Can Reduce Test Anxiety appeared first on 91ÁÔÆæ.

]]>

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.Ìę

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 ourÌęTest Anxiety Resources page.

Get started with your test prep today!

HSPT Practice
ACT Practice
PSAT Practice
SAT Practice

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

The post How You Can Reduce Test Anxiety appeared first on 91ÁÔÆæ.

]]> 5 Great Ways to Neutralize Performance Anxiety /blog/5-great-ways-to-neutralize-performance-anxiety/ Wed, 19 Feb 2025 19:27:30 +0000 /?p=3630 Performance anxiety in the office, in the classroom, or on stage isn’t any different than performance anxiety is for an athlete or an executive presenting to their clients. The setting may be different, but the loss of memory, potential to choke, or the failure to implement the strategies or techniques that you’ve spent so much time practicing are all the results of the same mechanism behind what an athlete might experience. So what do we do about it? How do we overcome those feelings? Here are a few ideas and proven strategies to overcome performance anxiety.

The post 5 Great Ways to Neutralize Performance Anxiety appeared first on 91ÁÔÆæ.

]]>

Did you know that stars like Adele and ”ț±đČâŽÇČÔłŠĂ© struggle sometimes with performance anxiety? Adele has spoken openly about the stage fright she endures before she performs in front of packed stadium audiences on tour.Ìę

Even the most talented or accomplished people will find themselves in a high-pressure situation and underperform because of performance anxiety. This is true in every area of performance, from stepping to the line to take a free throw, to completing an important surgery, to taking a high stakes test.

ÌęTo learn how to overcome performance anxiety, it’s first important to understand what it is. Most of us have experienced what it feels like to lose a train of thought or walk into a room and forget what it is you’re supposed to be doing. But performance anxiety is more complex than just freezing up.Ìę

says that performance anxiety is “a pressure that compromises procedural and explicit memory.” Procedural memory is the retaining of the mechanics of an action. Explicit memory is recalling specific details and information needed for a task or question.Ìę

Performance anxiety in the office or classroom isn’t any different than performance anxiety experienced by an athlete or famous singer. The setting may be different, but the loss of memory, potential to choke, or failure to implement calming techniques you’ve spent hours and hours practicing are all results of the same mechanism. So what do we do about it? How do we overcome those feelings?Ìę

Here are a few ideas and strategies proven to help with performance anxiety:

1.ÌęFocus on the outcome, not the mechanics.Ìę

Oftentimes, we get so in our heads about what we’re trying to accomplish in the present that we completely lose sight of the overall goal. Especially in high-stakes scenarios, focusing too much on the minutiae of what you’ve practiced can result in making careless mistakes. Remaining relaxed in your thinking will help you clearly recall how to implement everything you’ve practiced leading up to the big day.

2. Write down your worries and concerns.Ìę

In a conducted with university students, psychology researcher Hans S. Schroder determined that “expressive writing about one’s worries reduced the size of the negative brain wave signal in people who worried a lot.” Schroder’s experiment found that “offloading” your worries into free form writing makes your brain less reactive and frees up mental resources that you can then use to complete tasks more successfully.Ìę

Taking some time to write down what is making you feel anxious is a great starting point to overcoming performance anxiety. Removing some of the mental stress makes space for you to focus on the task at hand.

3. Focus your attention away from your anxiety.

Mindful activities that focus on the breath, like meditation, can help train the mind to notÌę focus on distractions and to remain calm. Frank Diaz, a professor of music education at Indiana University, found in that students who practiced meditation on a regular basis were significantly less prone to music performance anxiety. This is a coping mechanism that takes practice and patience, so don’t be discouraged if it doesn’t “work” the first time.Ìę

If grounding techniques aren’t your thing, you can try focusing your attention away from the task at hand through distraction. Psychologists say that intentional activities, such as mental or physical exercise, can help you shift your focus away from anxious thoughts or feelings, allowing you to redirect your attention to something else. This reduces the intensity of anxiety symptoms and improves your ability to perform under pressure. Essentially, it helps to “take your mind off” the stressful situation by engaging in a different activity. Try listening to your favorite song, picking up a book, or going on a walk!

4. Reinterpret your anxiety as excitement.Ìę

If you’re someone who finds it nearly impossible to distract yourself from nervous thoughts, try putting a positive spin on your feelings. Psychology student Mollie Trainor, who is currently working towards her masters degree at the University of Edinburgh, recently discussed the phenomenon in a . Trainor says that “if you have pre-performance anxiety for something coming up, you can trick yourself into thinking you’re excited rather than nervous by just saying out loud to yourself: ‘I am excited.’ÌęÌę

Trainor explains that the reason the two feelings are so easily interchanged is because excitement and nervousness are “high-arousal states.” who has also studied the phenomenon backs Trainor up claiming, “the heart beats faster, cortisol surges, and the body prepares for action, with the only difference being excitement is a positive emotion.” This theory, also known as anxious reappraisal, has proven successful in using adrenaline for good!

5. Make your practice as real as possible.

As you prepare for any sort of performance, simulate the real environment as much as possible. When it comes down to it, practice is the best way to acclimate yourself to the pressure of a high-stakes performance. Taking that practice to the next level by simulating the real environment as closely as possible is going to help you do even better. As you acclimate more and more to the pressures surrounding your performance, the better you’ll perform when it really counts. If you’re feeling nervous about an upcoming admissions test, we recommend making use of some of our practice resources. Our website includes a variety of prep materials to help you combat performance anxiety, so you can feel confident and ready on test day.

Get started with your test prep today!

ACT
SAT
PSAT

Originally published on March 11, 2019. Updated on February 19, 2025.

The post 5 Great Ways to Neutralize Performance Anxiety appeared first on 91ÁÔÆæ.

]]> 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.

The post 7 Study Tips to Reduce Test Anxiety appeared first on 91ÁÔÆæ.

]]>

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 91ÁÔÆæ can help support you today!

HSPT
SAT
PSAT
ACT

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

The post 7 Study Tips to Reduce Test Anxiety appeared first on 91ÁÔÆæ.

]]> 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.

The post Test Anxiety 101 appeared first on 91ÁÔÆæ.

]]>

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.

Get started with your test prep today!

ACT
SAT
PSAT

The post Test Anxiety 101 appeared first on 91ÁÔÆæ.

]]>