ARLINGTON, Virginia — As the school year ramps up, parents across the country are grappling with a hidden challenge that could shape their children's futures: test anxiety. Clinical psychologist Tram Huynh warns that this common issue, often dismissed as something kids will simply 'grow out of,' can have lasting impacts on academic performance, self-esteem, and even career trajectories if left unaddressed.
Huynh, founder of Prep4mance, a program based in Arlington, Virginia, that helps students manage anxiety and performance issues related to testing, shared her insights in a recent discussion on the topic. According to research cited by Huynh, up to 40 percent of students experience some form of test anxiety, which can begin as early as third grade. For many children, the pressure of upcoming exams or projects leads to over-stressing that directly hurts their results in school.
"Allowing kids' anxiety around tests and other potentially stressful tasks to go unchecked can 'impact their self esteem, academic competence, how they select coursework, what college they're going to apply to,'" Huynh said. She emphasized that these effects ripple outward, ultimately influencing mental health and long-term career paths. Huynh's own middle school-aged daughter, for instance, already frets that a single poor grade could jeopardize her chances of attending a top college, highlighting how pervasive the worry can become even at a young age.
The problem tends to intensify as children progress through school, particularly during the high-stakes college application process. A Princeton Review survey published on March 10 revealed that nearly three-quarters of students reported high stress levels surrounding college admissions. This competition for spots at prestigious universities amplifies the anxiety, turning tests into gateways for future opportunities.
Huynh explained the vicious cycle that test anxiety creates: "The more you internalize a view of yourself as a bad test-taker, the more 'you believe that about yourself.' Every time you have a negative experience, it becomes worse, [and] the next time you anticipate a worse experience." Some students respond by shutting down completely during exams, freezing under pressure, while others avoid the issue altogether — skipping study sessions, opting out of challenging classes, or even missing school on test days.
Contrary to a common parental belief, Huynh stressed that children do not simply outgrow this anxiety. "Parents [often] think that you can grow out of it. That's not the case," she said. Mental health experts, including Huynh, note that unresolved anxiety in childhood can persist into adulthood, hindering job performance and the pursuit of career goals. Adults who struggled with test anxiety as kids may find themselves equally paralyzed by high-pressure situations in the workplace.
Fortunately, Huynh outlined practical steps parents can take to help their children build resilience against this stress. The first is recognizing the signs. While some nervousness before a test is normal, parents should pay attention if their child repeatedly voices concerns, shows mood changes, or disengages from school activities — especially when a test looms in a particular class.
To normalize the experience, Huynh recommends reassuring children that mild stress is widespread and often a positive indicator. "Performance anxiety is a sign that they want to perform well and show off what they've learned in school," she said. Parents might say, "'Many students feel that way. It doesn't necessarily have to impact your performance. Let's work together to help you get ready.'" This approach frames anxiety as a shared challenge rather than a personal failing.
Beyond reassurance, thoughtful preparation is key, according to Huynh. Rather than vague advice to "study harder," she suggests simulating test conditions in a low-pressure home environment, such as timed practice sessions. This acclimation helps children build familiarity with the pressure without the full stakes of a real exam.
Huynh also advocates for foundational healthy habits that support emotional regulation and focus. Experts in health fields agree that adequate sleep, regular exercise, and balanced nutrition play crucial roles in managing stress. During a test, simple techniques can make a difference: Huynh advises children to pause by dropping their pencil, take a deep breath to calm nerves, and then reset before continuing.
Once back at the test, starting with a question they know well can provide an immediate confidence boost. "When they return to their test, they can look for a question they can answer confidently — for a quick self-esteem boost — before returning to more challenging prompts," Huynh explained. These small strategies empower kids to regain control in the moment.
After the test is over, it's important to help children move past the anxiety, Huynh said. Before grades are even revealed, parents should celebrate the preparation effort. "'You worked so hard the last six weeks. I want to celebrate that,'" she suggested saying. This shifts focus from outcomes to process, fostering a healthier mindset for future challenges.
However, not all cases can be managed at home. If a child's anxiety leads to disrupted eating or sleeping patterns, or if they lose interest in previously enjoyable activities, it may signal a deeper issue. "That could be a sign that 'their worries are overwhelming them' and they may need to speak with a [mental health] professional," Huynh noted. Early intervention from experts can prevent long-term harm.
The broader implications of test anxiety extend beyond individual students to society at large. In an education system increasingly focused on standardized testing and competitive admissions, unchecked stress contributes to a mental health crisis among youth. Research shows that when parents actively help manage this anxiety, children not only see improved academic confidence but also gains in self-esteem and resilience — qualities essential for adult success.
Huynh's work at Prep4mance aims to address these gaps, offering targeted programs for students navigating testing pressures. As back-to-school season approaches, her message is clear: proactive support from parents can transform anxiety from a barrier into a surmountable hurdle, setting the stage for happier, more balanced lives. For families noticing these signs in their children, the time to act is now, before the cycle deepens.