How to Help Teen Girls with Test Anxiety

How to Help Teen Girls with Test Anxiety

Well, it looks like it is that time of year again – time to help teens with test anxiety!

The unfortunate reality of tests is the dreaded test anxiety that can sometimes go with it.

But its ok, we got you!

 

—————————————

How to Raise Unbreakable Teen Girls: A guide for parents wanting to raise confident, resilient young women in today’s world. CLICK HERE FOR FREE DOWNLOAD <<<

9 tools you can immediately use to improve your teen’s mental health, strengthen her relationships, and boost her confidence.

Guide to Raise Unbreakable Teen Girls

—————————————

Most often test anxiety is produced by the apprehension and pressure to do well on an evaluation. Test anxiety can show up in both physical (fight or flight) and mental (worry, about information recall). However, some anxiety is normal and can help one in a test while for others it can be debilitating. So, what can we do as parents to help support that test anxiety?

8 Ways to Help Teen Girls with Test Anxiety

talk to teen girls about test anxiety

Photo by Canva Pro

Tip #1: Talk About It

Well, step one talk about the test with your teen, what is causing worry? Perhaps it’s the material, maybe it’s the setting? Has your teen studied the material; do they understand it?

Talk about the worry. Talking about it can help it become much smaller.

 

Tip #2: Visualize

Visualize the test day… What does your teen need to have to be prepared? Have them imagine walking into the test feeling positive and prepared to write it. Talk about the test with them and go through how they want the test to be, and how they want the outcome result to be.

 

Tip #3: Expectations

Talk about rational expectations. If your teen has not been present in class or is missing key components, they might not be able to get the grades they wish for. And that is ok, try to work through any catastrophizing thoughts they may have, and discuss the reality of the situation.

 

Tip #4: Mindfulness

Mindfulness, talk about being in the present moment with your teen, especially when they begin to feel overly anxious. Focus on one task at a time. Stay in the moment and with each thought that appears don’t judge it, just recognize that it is just a thought and let it go.

talk to teen girls about test anxiety

Photo by Canva Pro on Unsplash

 

Tip #5: Negative Self-Talk

Encourage your teen to practice replacing negative self-talk with more rational thoughts. Remind them to take a moment to acknowledge how far they have come and give themselves praise.

 

—————————————

How to Raise Unbreakable Teen Girls: A guide for parents wanting to raise confident, resilient young women in today’s world. CLICK HERE FOR FREE DOWNLOAD <<<

9 tools you can immediately use to improve your teen’s mental health, strengthen her relationships, and boost her confidence.

Guide to Raise Unbreakable Teen Girls

—————————————

 

Tip #6: Name Anxiety

Talk to your teen about naming their test anxiety. Naming it creates the idea that it exists outside of your teen, putting distance between them and their uncomfortable thoughts.

 

talk to teen girls about test anxiety

Photo by Canva Pro on Unsplash

Tip #7: Self-Care

As parents we really want to focus on the basics here as well – good sleep hygiene, a healthy diet, and the inclusion of some moderate to light exercise to keep healthy. Look at other stressors in your teens life and look to reduce anything for a bit to help take some of the pressure off.

 

Tip #8: Celebrate

Celebrate small achievements your teen makes along the way. Congratulate them on trying. Celebrate that they did something that was hard and uncomfortable. Cheer when they study.

Check out 5 Ways to Make High School Exams Fun (blog written by a colleague in the Pyramid Psychology Family) to learn more ways to celebrate along the way.

Plan something for your teen to look forward to after their exams.

 

Take one of these tips at a time and implement them into life with your teen. You will be amazed at how much of a difference your support can make! (And you will feel less like you’re hopelessly watching on the outside, too).

Before I go, here is a BONUS TIP for your teen with exam anxiety! Offer for them to try a guided meditation the next time you’re driving them somewhere or there’s a quiet moment at home. Click here to listen to one I like.

Love,

Tara Aldie

Graduate Student in Counselling offering affordable counselling for teen girls (11-18 years old) online, and in person in Airdrie, Alberta

*1:1 services available for teen girls living in Alberta, Canada – $40 per session. Free consultation here.

 

—————————————

How to Raise Unbreakable Teen Girls: A guide for parents wanting to raise confident, resilient young women in today’s world. CLICK HERE FOR FREE DOWNLOAD <<<

9 tools you can immediately use to improve your teen’s mental health, strengthen her relationships, and boost her confidence.

Guide to Raise Unbreakable Teen Girls

—————————————

 


About Tara

Hello, my name is Tara, and I am a graduate student in counselling, I will be doing my practicum at Pyramid Psychology and I am very excited to practice all the skills I have learned as well as develop new relationships.

I have experience working with youth and teens and I also navigate parenting to four of my own kids. I tend to work with a solution focused, client centred and cognitive behavioural approach. I know that being a teen is tough, and sometimes are problems exasperated by social media and technology.

I struggled with fitting in as a teen, and I really felt that I didn’t belong. After years of soul searching and many personal ups and downs, I realized that my uniqueness was a strength. My goal is to help navigate through these difficult times while promoting self-discovery and personal strengths.

I understand that parents can often feel confused and left out of their teen’s life. I look to bridge the gap between these differences through positive communication. Teens need all the support they can get; the world and relationships can often seem crazy and unrelatable. I work to help bring closeness within existing supports and help develop and foster relationships.

With art, music, writing, play and movement we can work together to help promote self-discovery. I look forward to creating a positive and healing journey with you!

Book a free consultation with me here.

Serving teens in Alberta age 11-18, online or in person (Airdrie, Alberta).

text anxiety

Teen Text Anxiety: 8 Simple Ways Parents Can Help

8 Simple Ways Parents Can Help Teens with Test Anxiety

Well, it looks like it is that time of year again – text anxiety is back!

End of a school year. And you know what that means, right? Tests! Lots of tests. The unfortunate reality of tests is the dreaded test anxiety that can sometimes go with it.

But its ok, we got you!

 

—————————————

How to Raise Unbreakable Teen Girls: A guide for parents wanting to raise confident, resilient young women in today’s world. CLICK HERE FOR FREE DOWNLOAD <<<

9 tools you can immediately use to improve your teen’s mental health, strengthen her relationships, and boost her confidence.

Guide to Raise Unbreakable Teen Girls

—————————————

Most often test anxiety is produced by the apprehension and pressure to do well on an evaluation. Test anxiety can show up in both physical (fight or flight) and mental (worry, about information recall). However, some anxiety is normal and can help one in a test while for others it can be debilitating. So, what can we do as parents to help support that test anxiety?

Here are 8 Ways Parents Can Help with Test Anxiety:

test anxiety

Photo from Canva Pro

Tip #1: Talk About It

Well, step one talk about the test with your teen, what is causing worry? Perhaps it’s the material, maybe it’s the setting? Has your teen studied the material; do they understand it?

Talk about the worry. Talking about it can help it become much smaller.

 

Tip #2: Visualize

Visualize the test day… What does your teen need to have to be prepared? Have them imagine walking into the test feeling positive and prepared to write it. Talk about the test with them and go through how they want the test to be, and how they want the outcome result to be.

 

Tip #3: Expectations

Talk about rational expectations. If your teen has not been present in class or is missing key components, they might not be able to get the grades they wish for. And that is ok, try to work through any catastrophizing thoughts they may have, and discuss the reality of the situation.

 

Tip #4: Mindfulness

Mindfulness, talk about being in the present moment with your teen, especially when they begin to feel overly anxious. Focus on one task at a time. Stay in the moment and with each thought that appears don’t judge it, just recognize that it is just a thought and let it go.

test anxiety

Photo from Canva Pro

 

Tip #5: Negative Self-Talk

Encourage your teen to practice replacing negative self-talk with more rational thoughts. Remind them to take a moment to acknowledge how far they have come and give themselves praise.

 

—————————————

How to Raise Unbreakable Teen Girls: A guide for parents wanting to raise confident, resilient young women in today’s world. CLICK HERE FOR FREE DOWNLOAD <<<

9 tools you can immediately use to improve your teen’s mental health, strengthen her relationships, and boost her confidence.

Guide to Raise Unbreakable Teen Girls

—————————————

 

Tip #6: Name Anxiety

Talk to your teen about naming their test anxiety. Naming it creates the idea that it exists outside of your teen, putting distance between them and their uncomfortable thoughts.

 

test anxiety

Photo from Canva Pro

Tip #7: Self-Care

As parents we really want to focus on the basics here as well – good sleep hygiene, a healthy diet, and the inclusion of some moderate to light exercise to keep healthy. Look at other stressors in your teens life and look to reduce anything for a bit to help take some of the pressure off.

 

Tip #8: Celebrate

Celebrate small achievements your teen makes along the way. Congratulate them on trying. Celebrate that they did something that was hard and uncomfortable. Cheer when they study.

Check out 5 Ways to Make High School Exams Fun (blog written by a colleague in the Pyramid Psychology Family) to learn more ways to celebrate along the way.

Plan something for your teen to look forward to after their exams.

 

Take one of these tips at a time and implement them into life with your teen. You will be amazed at how much of a difference your support can make! (And you will feel less like you’re hopelessly watching on the outside, too).

Before I go, here is a BONUS TIP for your teen with exam anxiety! Offer for them to try a guided meditation the next time you’re driving them somewhere or there’s a quiet moment at home. Click here to listen to one I like.

Love,

Tara Aldie

Graduate Student in Counselling offering affordable counselling for teen girls (11-18 years old) online, and in person in Airdrie, Alberta

*1:1 services available for teen girls living in Alberta, Canada – $40 per session. Free consultation here.

 

—————————————

How to Raise Unbreakable Teen Girls: A guide for parents wanting to raise confident, resilient young women in today’s world. CLICK HERE FOR FREE DOWNLOAD <<<

9 tools you can immediately use to improve your teen’s mental health, strengthen her relationships, and boost her confidence.

Guide to Raise Unbreakable Teen Girls

—————————————

 


About Tara

Hello, my name is Tara, and I am a graduate student in counselling, I will be doing my practicum at Pyramid Psychology and I am very excited to practice all the skills I have learned as well as develop new relationships.

I have experience working with youth and teens and I also navigate parenting to four of my own kids. I tend to work with a solution focused, client centred and cognitive behavioural approach. I know that being a teen is tough, and sometimes are problems exasperated by social media and technology.

I struggled with fitting in as a teen, and I really felt that I didn’t belong. After years of soul searching and many personal ups and downs, I realized that my uniqueness was a strength. My goal is to help navigate through these difficult times while promoting self-discovery and personal strengths.

I understand that parents can often feel confused and left out of their teen’s life. I look to bridge the gap between these differences through positive communication. Teens need all the support they can get; the world and relationships can often seem crazy and unrelatable. I work to help bring closeness within existing supports and help develop and foster relationships.

With art, music, writing, play and movement we can work together to help promote self-discovery. I look forward to creating a positive and healing journey with you!

Book a free consultation with me here.

Serving teens in Alberta age 11-18, online or in person (Airdrie, Alberta).

high school exams

5 Ways to Make High School Exams Fun

5 Ways to Make High School Exams Fun

The stress caused by high school exams is real… Here are 3 practical ways to help you make the experience fun!

 

—————————————

>>> FREE DOWNLOAD: Mental Health Handbook for Teen Girls <<<

 

teen friendship

Teen Mental Health Handbook

An eBook with 10 mental health exercises every teen girl needs to know to:

 

  • Improve focus
  • Boost happy hormones naturally
  • Cope with trick feelings
  • Develop self-compassion

I Want the Handbook!

—————————————

Here are 5 ways to help make exams more fun:

Tip#1: Normalize exam stress

It’s important to note that exam season in itself is stressful, and can promote worry, and tension in relation to being in a test-taking situation.

high school exams

Photo by Averie Woodard

It is normal to feel stress related to upcoming texts or exams which could also serve as a motivation to do your best, by being prepared. Could be tailored into “good stress”. Nonetheless, exam stress might as well trigger depression and anxiety, and affect your eating and sleeping habits. If exam pressure and the taking of the exam in itself starts to take over your life, it would best to let others know, so you can be best supported as needed.

 

Tip #2: Do what makes you happy.

Everyone has tools that help them cope in stressful situations. These could include but not limited to, taking breaks in between study sessions, listening to music, going for a walk, having a change of scenery, watching a YouTube video, watching your favourite show, or comedy, going through a bunch of memes, exercising, giving into your cravings, doodling and meditating.

Engaging in suitable self-care could help as well, such as ensuring you are eating regularly, and you are keeping up with your sleep hygiene patterns. 

 

Tip #3: Talk about exam stress with your peers, classmates, and friends.

You might find that others might be experiencing or going through a similar range of emotions as you are during high school exams. They say, “a problem shared is a problem half solved”. This might not make you feel better but helps you understand that you are not alone. You have a tribe of other individuals experiencing similar things that you can actually relate too.

Also, you might learn one or two things that could be of help in assisting you cope.

If you find your peer group isn’t super helpful during high school exams, consider therapy as a place to de-stress. There doesn’t have to be anything majorly wrong to speak to a therapist – I am here to help! No judgment.

Alberta residents can book a free consultation call with me HERE. I offer both online and in-person appointments (Calgary).

 

high school exams

Photo by Desola Lanre-Ologun on Unsplash

Tip #4: You could join or create a study group.

Working with and being a part of a study group could help boost your confidence in nailing your exams, by being able to practice exam questions together, get and share different perspectives on possible exam questions, laugh, cry together and hence build momentum to keep you going. 

 

Tip #5: Understand that this is a learning experience.

Doing your best whatever that looks like is good enough.

If part of your stress around high school exams is what happens AFTER graduation, here is a helpful blog article by a colleague of mine: Teen Graduation: High School Graduation.

 

Love,

Chipo Bvindi

Registered Social Worker offering counselling for teen girls (11-18 years old)

*1:1 services available for teen girls living in Alberta, Canada. Free consultation here.

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help teen girls

Teen Mental Health Handbook Cover

>>> FREE DOWNLOAD: Mental Health Handbook for Teen Girls <<<

An eBook with 10 mental health exercises every teen girl needs to know to:

  • Improve focus
  • Boost happy hormones naturally
  • Cope with trick feelings
  • Develop self-compassion

I Want the Handbook!

 


I am a registered social worker with a Bachelor of Social Work with a major in psychology from the university of the Western Cape, and a Master’s in Clinical Social Work specialization with individuals, families, and groups from the University of Calgary.

In my practice, I note the different intersectionalites that come into play, and I have adapted myself to understanding the effects thereof. I pride myself in working from a holistic and integrative approach using trauma-informed, anti-oppressive, and intersectional lenses in rendering services.

I am grounded by embracing my full humanness-being imperfectly perfect. My faith, family and friendships carry me through life and its happenings. I find being in nature very healing and so is savouring moments. When not working, I love to engage in some fitness, going on walks, journaling, catching up on Korean series, city adventures and reading for pleasure. I also believe in allowing my inner child come out sometimes through art, dancing, building sand castles you name it.