It’s something I hear from parents:

“Beth, my child does great with classwork,

but when it’s time for a test, everything falls apart.”

If that sounds familiar, you’re not alone. Many students, especially in middle and high school math, do well during lessons but hit a wall on test day.

The truth is, there’s more to doing well on a test than just knowing the math. Test anxiety, small knowledge gaps, or even the wrong test day routine can trip up a student who otherwise seems confident.

The good news? While your child can’t control everything about test day, they can learn strategies to have a positive influence on how it goes, mentally, physically, and academically.

That’s exactly what I help families do, both here in Fairhope, Alabama, and online across the nation. We start by calming the stress, then firm up the math skills so students feel steady and confident when it matters most.

In this post, I’ll walk you through:

1. What causes test anxiety and test day struggles and how to help your child manage them

2. Four practical math strategies I use with students to help them succeed on tests, even if they’ve struggled in the past

A Quick Mindset Shift That Changes Everything

On test day, there’s a lot your child can’t control, like how hard the questions are, how much time they have, or even whether they wake up with a headache. But here’s the part many students don’t realize:

They still have a say in how test day goes.

By learning a few simple strategies, your child can take control of their mindset, energy, and focus, even if they’ve struggled in the past. This shift in thinking is one of the biggest differences I see between students who freeze under pressure and those who walk in with calm confidence.

How Test Anxiety Shows Up (And What You Can Do)

Many students struggle on test day even when they know the material. They may blank out, rush, or second-guess themselves. Some even feel physical symptoms that make it harder to focus.

As Kendra Cherry, MSEd, explains in Verywell Mind, test anxiety often shows up as sweaty palms, stomach upset, or a racing heartbeat—and those symptoms can interfere with performance even when students have prepared well.

The ACT Counselor Blog adds that anxiety doesn’t just cause discomfort; it can also reduce concentration and recall, making it harder for students to show what they truly know.

And recent research confirms this connection: a 2023 study in Royal Society Open Science found that students with higher math anxiety often feel less in control of their learning and less confident in their success—two factors that directly raise anxiety levels.

But here’s the encouraging part: when students are equipped with the right foundation and strategies, test anxiety doesn’t have to control the outcome.

In my tutoring sessions, we focus on strengthening skills, filling gaps, and building confidence. This alone can reduce stress for many students, because they walk into a test knowing they’ve prepared.

But for some, nerves can still show up. That’s why I also teach calming techniques for those students who have expressed that test anxiety is a challenge. When practiced ahead of time, these strategies become second nature and give students something steady to lean on if anxiety creeps in during the test.

What You Can Do to Help

The most powerful shift happens when students take ownership of calming their nerves. Parents can introduce the tools, but students build confidence when they practice and decide which strategies work best for them.

A few empowering ways to handle test anxiety:

• Practice calming tools ahead of time. Two powerful strategies are deep breathing and the 5-4-3-2-1 grounding exercise.

🎥 Want to see how it works?
Here’s a quick video where I demonstrate the 5-4-3-2-1 Test Anxiety Reset — a simple way your child can calm their nerves quietly during any test.

This short demonstration helps students visualize how to use the 5-4-3-2-1 grounding technique, one of the most effective tools for reducing test anxiety and math anxiety before exams.

When students try them at home first, they can use both together, or whichever feels right in the moment, quietly and naturally during the test.

• Reframe self talk. Encourage your child to replace “What if I mess up?” with something they choose, like “I’ve done the work, I can do this.” The more personal, the better.

• Normalize nerves. Help them see that butterflies don’t mean something is wrong. It means their brain is getting ready to focus. This simple mindset shift keeps stress from turning into panic.

💡 Parent Tip: You can support your child in practicing these calming strategies ahead of time. Try modeling deep breathing together at home, or invite them to walk you through the 5-4-3-2-1 exercise. This way, when they’re sitting at their desk on test day, they’ll know exactly how to use the tools independently.

Nutrition & Hydration — Fuel for Focus

A brain that’s tired or hungry simply can’t perform at its best. Students focus better and remember more when they’ve had enough rest, healthy food, and water. Even the best test strategies won’t work if their minds aren’t fueled. Here are some brain friendly foods that give steady energy instead of a sugar crash:

• Berries (blueberries, strawberries)

• Dark chocolate (70% or higher, in moderation)

• Nuts (walnuts, almonds)

• Apples or grapes

• Green tea

When students pair these with protein such as chicken, eggs, or Greek yogurt, they give their brain long lasting fuel for focus.

⚠️ What to avoid: High sugar snacks or energy drinks. The quick “boost” is usually followed by a crash, leaving students foggy during the test.

Hydration matters

Even mild dehydration can reduce focus, memory, and mood. A 2019 review in Nutrients found that staying hydrated supports both short-term attention and overall cognitive performance.

Encourage your child to sip water before and during the test. An insulated bottle with ice water can keep it fresh and more appealing to drink.

💡 Parent Tip: Instead of planning the “perfect” routine for your child, let them take the lead. Encourage them to choose their pretest dinner and fill their water bottle the night before. These choices build student ownership and confidence, making them feel in control of their success.

Test Day Checklist: Small Habits, Big Results

Even when a student is well-prepared, small distractions can chip away at focus. The good news? Most of them can be prevented with a few simple habits. When students take ownership of these steps, they walk into the test feeling calm, comfortable, and ready.

Here are the essentials:

• Get good sleep. Sleep deprivation significantly impairs memory and cognition, making it harder to focus and recall under pressure. (Khan et al., 2023)

• Dress in layers. This prevents distraction if the classroom feels too warm or too cold.

• Hydration matters. Bring a water bottle (ice water works best for calming nerves and staying alert).

• Timing. Arrive a few minutes early. A calm start helps avoid the panic of rushing in at the last second.

• Bathroom breaks. Go before the test begins to avoid mid-test stress.

  

💡 Parent Tip: Instead of managing everything yourself, invite your child to take the lead. They can set out their outfit, prep supplies, and pack their water bottle the night before. These small acts of ownership give them confidence and make the morning smoother for everyone.

4 Practical Math Strategies to Help Your Child Succeed on Tests

Beyond calming nerves and preparing for test day, students also need steady math habits they can rely on. These strategies reduce careless mistakes, improve recall, and give students confidence when the pressure is on.

1. Flashcard Thinking Practice

One of the most powerful ways to strengthen math memory is through active recall — bringing information to mind without looking at notes. Instead of passively re reading, I teach students to create and practice with flashcards.

• What it builds: Automatic recall of formulas, rules, and step by step processes

• Why it matters: On test day, there’s no textbook to lean on. Practicing recall builds independence and speed.

• How students own it: They choose which problems or formulas go on their cards, so the deck is personalized to their learning gaps.

💡 Parent Tip: Keep a pack of blank index cards handy. Encourage your child to jot down rules or steps as they come up in homework. Even a few cards each week turn into a powerful review tool before tests.

2. Recognize the Keywords

Word problems can overwhelm students, not because they don’t know the math, but because they miss what the question is actually asking. I train students to watch for keywords that signal the operation or process needed.

For example:

• “Sum” or “combined” → addition

• “Difference” or “how many more” → subtraction

• “Each” or “sets of” → multiplication

• “Split evenly” or “per” → division

When students recognize these patterns, the problem feels less like a puzzle and more like a set of clear instructions.

💡 Parent Tip: Ask your child to explain why they chose a certain operation in a word problem. The simple act of saying it out loud strengthens their ability to spot keywords next time.

3. Turn Word Problems into a Game Plan

Many students dive straight into solving without organizing their thinking, which often leads to mistakes. Instead, I teach them to slow down and create a game plan before they begin:

1. Make a list of the information given.

2. Identify what the question is asking.

3. Decide which formula, operation, or steps are needed.

4. Only then, start solving.

This short pause makes word problems feel less overwhelming and gives students a clear roadmap to follow.

💡 Parent Tip: Ask your child to walk you through their game plan out loud before solving. Saying the steps helps them internalize the habit so it becomes second nature on test day.

4. Show Your Work in Organized Steps

Careless mistakes are one of the biggest reasons students lose points on math tests. To combat this, I teach students to write their work in clear, organized steps instead of scribbling or skipping ahead.

• What it builds: Accuracy, clarity, and the ability to check work quickly

• Why it matters: When steps are clear, students catch errors more easily and teachers can award partial credit if needed

• How students own it: They learn to see organized work as a tool that helps them, not just something the teacher insists on

💡 Parent Tip: If your child tends to rush, encourage them to slow down and write out each step, even in homework. This builds the habit so it feels natural during tests.

Final Thoughts: Every Student Can Become a Stronger Test-Taker

If your child is doing well in class but struggling on tests, you’re not alone — and there are solutions. With the right support, students can move from feeling frustrated to feeling steady and confident when it counts.

That’s why I work with students to close learning gaps, strengthen their foundations, and build test-day strategies that stick. The result? More confidence, fewer careless mistakes, and scores that reflect what they really know.

If your child is doing well in class but struggling on tests, you don’t have to figure it out alone. I offer a free consultation for families here in Fairhope, Alabama and online across the country.

During our call, we’ll talk through what’s happening, uncover what might be holding your child back, and outline simple next steps that can make a real difference.

👉 Click here to schedule your free consultation

About the Author

Beth Bowen is the founder of Math Mentor Tutoring in Fairhope, Alabama. She specializes in helping middle and high school students (Pre-Algebra, Algebra 1, ACT Math Prep and ASVAB) build confidence, close learning gaps, and succeed on tests. Beth is known for turning complex math into clear, step by step strategies that stick, both in person and online with families nationwide.

Visit MathMentorTutoring.com to learn more.

References

Here are some of the studies and trusted resources I used while writing this post. If you’d like to learn more, you can explore them directly:

1. Cherry, K. (2024, June 7). Why Are You So Anxious During Test Taking? Verywell Mind. https://www.verywellmind.com/what-is-test-anxiety-2795368

2. ACT. (2025, March 26). Supporting Students and Educators Through Test Anxiety: A Counselor’s Guide. ACT Counselor Blog. https://counselorblog.act.org/supporting-students-and-educators-through-test-anxiety

3. Szűcs, D., & Toffalini, E. (2023). Maths anxiety and subjective perception of control, value and success expectancy in mathematics. Royal Society Open Science, 10(3). https://pmc.ncbi.nlm.nih.gov/articles/PMC10685112/

4. Khan, M. A., et al. (2023). The consequences of sleep deprivation on cognitive function. Frontiers in Psychology. https://pmc.ncbi.nlm.nih.gov/articles/PMC10155483/

• Verywell Mind: Why Are You So Anxious During Test Taking? - https://www.verywellmind.com/what-is-test-anxiety-2795368

• ACT Counselor Blog: What Is Test Anxiety?

• Putwain et al., 2013, Journal of Early Adolescence

• Mayo Clinic: Breathing for Relaxation

• Harvard Academic Resource Center: Test Anxiety

• Frontiers in Nutrition, Beathard et al., 2023

• Frontiers in Psychiatry, Jungmann et al., 2018

• Cedars-Sinai: Cold Showers and Mental Health

• Frontiers in Psychology: Sleep and Learning