What to Do for Test Anxiety: A Tutor's Guide to Calming Students' Nerves

Test anxiety can feel like an unbeatable enemy.

One minute, your student is ready to tackle their studies, and the next, they’re overwhelmed by fear, procrastination, or even anger.

So, what can you do to help?

I had the incredible opportunity to sit down with Maria Sevilla, a seasoned ADHD life coach and expert in executive functioning, on my latest podcast episode. We dove into practical, actionable strategies that tutors can use to transform their students’ anxiety into confidence. From the fight, flight, or freeze response to the mindfulness techniques that really work, Maria shared it all.

You can catch our full conversation on Spotify here, or just search The Online Tutor Business Podcast on iTunes. But don’t worry—I’ve summarized the key takeaways below to help you get started right away. Let’s dive in!

Joanne Kaminski: Maria, thank you so much for joining us today! Let’s dive right in. What is test anxiety, and why do so many students struggle with it?

Maria Sevilla: Thank you for having me, Joanne! Test anxiety goes beyond simple nerves. It’s actually a physiological response connected to the fight, flight, or freeze reaction. When a student feels overwhelmed by a test, their brain’s emergency mode kicks in. That’s when executive functions like planning and focus shut down. Understanding these stress patterns—whether the student reacts by becoming defensive (fight), procrastinating (flight), or freezing up—is key to addressing what to do for test anxiety.

Joanne: That makes so much sense. Once we recognize these patterns, how can tutors help students manage their stress?

Maria: It starts with awareness and curiosity. I always encourage tutors to ask reflective questions like:

• “What were you feeling the last time you got upset about a test?”
• “What’s the real reason you avoided studying?”

This helps students pinpoint their emotional triggers and begin to understand what’s really happening. Once they have that awareness, you can implement strategies tailored to their specific stress response.

Joanne: Can you share some of those strategies?

Maria: Absolutely. Here are a few techniques I’ve found effective:

1. Plan Ahead with a Study Schedule
   Help students break their preparation into small, manageable steps. Use active learning techniques like mock tests, group study, or spaced repetition.

2. Teach the BEAM Technique
   This is a simple method students can use before and during a test to stay calm:

   • B: Belly breathe (inhale for 3 counts, exhale for 6).
   • E: Close eyes to ground themselves in the moment.
   • A: Achieve by visualizing success—imagine completing the test calmly and confidently.
   • M: Use a mantra like, “I’ve got this.”

3. Reframe Negative Thoughts
   Guide students to identify their inner critic and replace its voice with positive affirmations. For example, “I’ll fail no matter what” can become, “I’ve studied thoroughly and I’m prepared for this test.”

4. Focus on Progress, Not Perfection
   Many students, especially perfectionists, tie their self-worth to grades. Encourage them to celebrate progress and effort rather than obsessing over the end result.

5. Incorporate Mindfulness and Guided Imagery
   Start each session by asking students to rate their emotional state on a scale from 1 to 5. If they’re feeling stressed, use grounding exercises or mindfulness techniques to bring them to a calmer place before diving into work.

Joanne: Those are amazing strategies! What about after the test? How can tutors support students during that often-overlooked period?

Maria: After the test, it’s crucial to help students reflect in a positive way. Teach them to focus on what they can control:

• Celebrate the steps they took to prepare and any progress they made.
• Use test results as a learning tool to improve future performance.

It’s also important to catch that inner critic before it spirals. Encourage students to remind themselves, “I did the best I could with the tools I had.” Then, look for ways to address any areas for growth.

Joanne: How do these strategies impact students in the long term?

Maria: The great thing about teaching students what to do for test anxiety is that these skills go far beyond the classroom. Emotional regulation, self-reflection, and positive self-talk are tools they can use in every area of life. When they learn to manage their emotions and take ownership of their progress, it builds resilience and confidence that lasts.

Joanne: What advice would you give tutors who want to learn more about supporting students with test anxiety?

Maria: Tutors can start by practicing these strategies themselves. Apps like Headspace or Smiling Mind are great for learning mindfulness and relaxation techniques. I also encourage tutors to check in with their own emotional state before sessions—if you’re calm, it’s easier to co-regulate and model that calmness for your students.

Finally, don’t forget to ask students for consent before introducing any new strategies. A simple, “Would you like me to share a technique that has worked for others?” can go a long way in getting buy-in and making students feel heard.

Joanne: Thank you so much, Maria! Where can tutors and parents connect with you to learn more?

Maria: Thank you, Joanne! People can find me at Rewire ADHD or on social media platforms like Instagram, LinkedIn, Facebook, and YouTube under Rewire ADHD. I share resources and strategies to help students with executive functioning, ADHD, and social skills challenges.

Joanne: This has been so helpful! Test anxiety affects so many students, but with the strategies you’ve shared, tutors can make a real difference. Thank you for taking the time to chat with us!

Maria: Thank you, Joanne! It’s been a pleasure.

Conclusion:
If you’ve ever wondered what to do for test anxiety, the answer lies in understanding your student’s needs and equipping them with the right tools. From mindfulness techniques to reframing negative thoughts, these strategies empower students to face tests—and life—with confidence.

Ready to dive deeper? Connect with Maria Sevilla for more resources and support, and let’s continue making a difference, one student at a time.