What makes you nervous during the exams?

Fear of class work: 15 tips against exam anxiety in children

When a big exam is about to take place, each of us is a bit nervous. A little excitement doesn't hurt either. It shows us that something is important to us and drives us to achieve top performance. Anyone who goes to work bored is not doing their best. So a little stage fright is a good thing.

Pending class work can also cause panic in some children. Then cold sweat drips from the forehead, the knees shake and the little hands shake. According to a representative survey by the DAK, almost every second student suffers Exam stress. Regardless of whether it is a presentation or a written paper. In these situations you have to prove yourself, your self-confidence is challenged - not everyone can handle it.

Once the test anxiety is there, even well-prepared children find it difficult to show what they can do. What follows are bad grades, even more fear and the feeling of inadequacy. Some students then give up their efforts in school or a certain subject entirely - according to the motto “It doesn't make any sense anyway.” Now it's time to take the pressure off and give the little ones new courage.

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Exam anxiety symptoms

Exam anxiety has a variety of symptoms. Every child reacts differently. The personality, but also the cause of the fear, play a role here. These are the most common symptoms:

  • Racing heart, sweating, tremors, dizziness, trouble sleeping, headache or abdominal pain

  • Excessive learning or refusal to learn

  • Tense, nervousness, aggression

  • Very negative thoughts about your own performance and / or the upcoming exam

15 tips against exam anxiety in children

How do children get rid of the fear of class work? We recommend proceeding gradually: First tackle the problem at the root. Then use the right learning techniques to ensure that your child's test anxiety does not recur. Our emergency tips provide quick help.

Step 1: Identify the causes and create a good basis

1. Analyze fear, find causes

What is bothering me? As different as our children are, so are their fears. In order to put the fear of class work aside, it is important to call them by their names. Because: Those who know themselves and their worries well learn to deal with them more easily.

Different causes of exam anxiety in children:

  • Fear of the exam situation: The moment of the exam itself scares your child. If it has to prove itself, the panic sets in the blackout. This inhibits some children as early as the preparation. You distract yourself instead of learning. Others come to the exam well prepared, but that doesn't help either. A lack of self-confidence and bad experiences in exam situations are often the cause here.

  • Fear of a bad grade: Fear of a bad grade can inhibit children during preparation and / or block them during the exam. Pressure to perform on the part of the family or excessive demands by the child on themselves can be the trigger.

Ask yourself: Is your child generally a little anxious and needs more self-confidence? Was there a particular situation that bothered him? Or are his demands too high? Together, become aware of how fear has taken root.

2. Take the pressure off

Unfortunately, one of the main reasons for fear of exams is the pressure from the parents. Are there complaints about bad grades? Are you disappointed or sad then? This is of course normal, parents only want what is best for their children. But these negative feelings also stir up the child at the same time Fear of exams.

It helps children a lot when you as parents create a relaxed atmosphere at home. Show your child that you love them no matter what grades they write. We have one for that something different testimony developed in which parents can appreciate all the great qualities of their children that do not reflect grades. Campaign #mehralsNoten - the somewhat different testimonial for your child

Rewards can also build pressure:For a 1 there is the toy that you wished for! - That is well-intentioned, but unfortunately also creates a lot of stress. In this case, each point in the class test decides whether your child's wish will come true. Better: A surprising gift if you get good grades, but above all recognition if your child has made an effort. So it gets the feeling that it's not just the result that counts, but above all how much effort it has put in.

3. Be realistic

Do not set the expectation too high before an exam. A slight improvement is already a great thing. Consistent results, but didn't your heart beat too hard for that? Wonderful! Exam anxiety in children is slow to go away. Be patient and appreciate the small (progress) steps together.

4. Create a relaxed learning atmosphere

The fear of class work causes some children to fail even at learning. That is why it is important that Children feel comfortable in their place of study. A cozy and quiet place, a few plants and an ergonomic desk chair ensure the optimal feel-good learning atmosphere. Small rituals, such as the funny “learning T-shirt” or a warm cup of tea, help to switch the head to “learning mode”.

5. How do mom and dad deal with fears?

How do you get your nervousness under control? Tell your child what you are doing and maybe together you will find your very own way to fight the fear of class work. Maybe it's a mascot, a t-shirt from your favorite club or your favorite strengthening meal before or after the exam? Feel free to admit that sometimes you are scared, too, and that it is not a bad thing.

6. Don't look for mistakes, but for solutions

It is important that you make it clear: Errors are hints on what still needs to be practiced and no failure. After all, if you don't make mistakes, you don't learn anything, right? Children can learn from failures in particular to deal more easily with difficult situations in the future.

Step 2: Learn properly, without pressure

7. Start preparing early and plan breaks

It is particularly important for children with test anxiety to start preparing for a class test in good time. Learning under pressure only creates stress. It is better to go to the documents at least 5 days in advance and every day small portions to learn.

With a learning plan you can divide the learning workload precisely and consider which methods are the easiest to access the learning material. It can also be sufficient Breaks and time for hobbies be planned in - an important prerequisite for successful learning.

Plan a little highlight every evening after studying, for example a great game with the whole family, an extra episode of your favorite series ... then your child will combine learning with something positive. You will see: with every successful day of learning, self-confidence increases and the material sits more securely.

Tip: The more children participate in class and the more they do their homework, the easier it is for them to learn for class work.

8. Successful learning with the right techniques

Does your child know what type of learner they belong to and what methods are there to help them memorize content? Some children learn much better in a group. Others can memorize learning content more easily if they draw it out. Index cards, mind maps or donkey bridges are great learning aids.

There are also a number of offers on the Internet with which children can deepen their school material - whether with videos, games or entire online learning platforms, the possibilities are diverse.

In the scoyo learning world, children can independently and playfully repeat and deepen - without any pressure. The contents are tailored to the curricula of the federal states. You can try scoyo for free.

Learn with scoyo without pressure and at your own pace:

9. Play exam

To take away the fear of a class test or a presentation, you can re-enact the feared situation at home - just like at school. In this way, your child will practice how to better cope with the test situation.

10. Get support

Has your child studied hard and yet comes home with bad grades? Then they may not suffer from fear, but may be overwhelmed or under-challenged at school. Here is the Your child's teacher The right person to speak to. Arrange a parent-teacher interview. In general, children need a school that supports them in their strengths and weaknesses. It doesn't always have to be high school.

By the way, you can (and should) always speak to the teacher if you have the feeling that your child is afraid, does not feel well or has other problems at school. The teacher can usually assess the situation very well and give you advice.

Emergency tips: Acute help during the exam

11. A learning mantra motivates

School stress and exam anxiety in children are often expressed in negative thoughts: “I can't do it!”, “I can never do it!”, “I'm not good enough.” Shake off these thoughts together with your child. You write motivational sentences and hang them over the desk. This is how “I can't do it!” Becomes “I can do it!”. If your child feels powerless and overwhelmed by doubts, ask them to repeat these mantras to themselves. During class work, a "I am now concentrating on this task" also helps.

12. Take a deep breath

It sounds so simple, but it brings so much: Is the exam in front of you or does the child have to be on the blackboard right away ten slow and deep breaths just the thing to scare away panic. It is best to repeat the personal learning mantra with each breath. Another sip of water, a calming look out of the window and off you go!

13. Relaxation exercises

If fear sets in before or during the exam, your child can use various relaxation techniques. Yoga and calm at home Imagination journeys. Progressive muscle relaxation and autogenic training can also be used in school and help, even if your child is already sitting before class work. 4 relaxation exercises for children

14. With a plan for class work

A tip for everyone who has a class test ahead of them: tackle the easy tasks first. It is incredibly reassuring to have achieved something straight away, and you secure important points for yourself.

If you have problems concentrating, a sheet of paper helps cover other tasksthat are currently not relevant. So the mass of tasks looks much smaller - chaos brought under control!

15. My body is my temple

Anyone who appears physically fit for class work or giving a presentation will have a better head too. Get enough sleep the night before the big day, a Breakfast that provides energy and a healthy snack before the exam are a good defense against exam anxiety in children. → Increase concentration: the best food for the brain