What to Do If Your Child Is Anxious About NAPLAN
1. Is NAPLAN Anxiety Normal?
Yes. Research shows that approximately 30–40% of students experience some level of test anxiety before NAPLAN. Mild nervousness is completely normal and can even be helpful — it increases alertness and focus.
However, there's a critical difference between productive nerves and debilitating anxiety:
- Productive nervousness: "I'm a bit nervous but I know I've practiced and I'll do my best." This actually improves performance.
- Debilitating anxiety: "I can't sleep, I feel sick, I'm going to fail and everyone will know." This harms performance and wellbeing.
2. Recognising the Signs of Test Anxiety in Children
Test anxiety shows up differently in different children. Here are the most common signs to watch for:
🛌 Physical Symptoms
- Trouble falling asleep or staying asleep
- Complaints of stomach aches, headaches, or nausea (especially in mornings)
- Loss of appetite or comfort eating
- Increased bathroom visits
- Tense muscles, fidgeting, nail biting
😟 Emotional Symptoms
- Tearfulness or crying when NAPLAN is mentioned
- Irritability, mood swings, or angry outbursts
- Withdrawal from family or friends
- Increased clinginess or separation anxiety
- Expressions of hopelessness ("I can't do it")
🧠 Cognitive Symptoms
- Difficulty concentrating during homework or practice
- Blanking out or "forgetting everything" during tests
- Catastrophic thinking ("If I fail, my life is over")
- Negative self-talk ("I'm stupid", "I always mess up")
- Racing thoughts at bedtime
🚫 Behavioural Symptoms
- Avoidance — refusing to study or practice
- Procrastination on NAPLAN prep
- Seeking constant reassurance ("Am I going to fail?")
- Faking illness to avoid school in the weeks before NAPLAN
- Perfectionism — refusing to move on until everything is "perfect"
3. Why Children Get Anxious About NAPLAN
Understanding the why helps you address the root cause, not just the symptoms. Common sources of NAPLAN anxiety include:
Fear of Failure or Judgment
Many children believe NAPLAN results define their intelligence or worth. They imagine being "exposed" as not smart enough, or worry about disappointing parents, teachers, or themselves.
Lack of Control
NAPLAN is imposed externally — students don't choose to sit it, they don't choose the questions, and they don't get to opt out (in most cases). This lack of agency can trigger anxiety, especially in children who like structure and predictability.
Peer Comparison
Even though individual results are private, children know their friends are sitting the same test. They worry about being "behind" or being the only one who finds it hard.
Parental or School Pressure
Sometimes anxiety is transmitted from adults. If a parent is visibly stressed about NAPLAN, or a school places heavy emphasis on results, children absorb that pressure — even if the words are "just do your best."
Previous Negative Experiences
A child who struggled in a previous NAPLAN (or even a school test) may carry that memory forward: "I failed last time, so I'll fail again."
4. Strategy 1 — Reframe NAPLAN (What It Really Is)
🔄 Reframe the Stakes
Most NAPLAN anxiety stems from catastrophic thinking — children believe NAPLAN results will determine their future, their school placement, their self-worth. Your job is to correct this misperception with facts.
What NAPLAN Actually Is
- A snapshot, not a judgment. NAPLAN measures performance on one day in one format. It does not measure creativity, kindness, resilience, or a hundred other qualities that matter.
- Diagnostic, not definitive. NAPLAN tells teachers where students need support — it's a tool for helping, not sorting or labeling.
- Not tied to school reports or placement (for most students). NAPLAN does not appear on report cards, does not determine class placement, and does not affect transition to high school — except for the NSW HSC minimum standard at Year 9, which has catch-up opportunities.
Conversation Script: Reframing NAPLAN
5. Strategy 2 — Use Preparation to Build Confidence
📚 Confidence Through Competence
One of the most effective anxiety reducers is genuine preparation. When children know they've practiced, know what to expect, and have experienced the test format multiple times, the fear of the unknown dissolves.
The Right Way to Prepare an Anxious Child
✅ Short, Frequent Sessions (Not Marathon Study)
Anxious children do best with 15–20 minute daily practice sessions rather than long, intense study blocks. Shorter sessions prevent overwhelm and build consistent progress.
✅ Focus on Familiarity, Not Perfection
The goal is exposure — making the test format, question types, and timing feel familiar. Perfectionism fuels anxiety. Frame practice as "getting comfortable with the format" rather than "getting every question right."
✅ Start with Easy Wins
Begin practice with questions your child can handle confidently. Build from there. Early success reduces the "I can't do this" narrative that anxious children carry.
✅ Take Full Mock Tests (Under Realistic Conditions)
Sitting a full timed mock test at home — on a computer, with breaks, in a quiet space — is the single best way to reduce test-day anxiety. It transforms the unknown into the known.
👉 Start here: Free NAPLAN Mock Tests (All Years)
✅ Celebrate Effort, Not Just Results
After each practice session, acknowledge the effort: "You worked hard on that Reading passage" rather than "You got 8/10." This builds resilience and reduces performance pressure.
📖 Build Confidence Through Familiarity
Use Omishaan's free practice hubs to help your child get comfortable with the NAPLAN format — short, targeted sessions that build skills without overwhelm.
Take a Free Mock Test Topic-Wise Practice6. Strategy 3 — Teach Practical Anxiety-Management Techniques
🧘 Coping Tools for Test Day
Even well-prepared children can feel nerves spike on test day. Teaching specific, evidence-based techniques gives them tools to manage anxiety in the moment rather than being controlled by it.
Breathing Exercises (5–5–5 Technique)
How it works: Breathe in for 5 counts, hold for 5 counts, breathe out for 5 counts. Repeat 3–5 times.
Why it works: Slow, controlled breathing activates the parasympathetic nervous system, which calms the body's stress response. This can be done silently at the desk during the test.
Progressive Muscle Relaxation
How it works: Tense one muscle group (e.g., shoulders) for 5 seconds, then release. Move through the body — hands, arms, face, legs.
Why it works: Physical tension and mental anxiety are linked. Releasing muscle tension signals the brain to calm down.
When to practice: The night before NAPLAN as part of bedtime routine, or in the car on the way to school.
Positive Self-Talk Scripts
Help your child replace catastrophic thoughts with realistic, balanced ones:
| Anxious Thought | Balanced Response |
|---|---|
| "I'm going to fail." | "I've practiced. I know what to expect. I'll try my best." |
| "Everyone will think I'm dumb." | "My results are private. NAPLAN is just one test. It doesn't define me." |
| "What if I don't know the answer?" | "I skip hard questions and come back later. That's what smart test-takers do." |
| "I can't do this." | "I can do hard things. I've done them before. This is just another challenge." |
Practice these together: Write them on a card and review them daily in the week before NAPLAN. On test day morning, remind your child of their chosen phrase.
The "5-4-3-2-1" Grounding Technique
How it works: If panic hits during the test, pause and identify:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Why it works: Grounding pulls attention away from spiraling thoughts and back into the present moment. It's a "reset button" for anxiety.
7. Strategy 4 — Have the Right Conversation
💬 What to Say (and How to Say It)
The language parents use around NAPLAN has enormous impact — both positive and negative. Here's how to talk about the test in a way that reduces anxiety rather than amplifying it.
Validate Their Feelings First
Never dismiss or minimize anxiety. Start by acknowledging it:
Helpful: "I can see you're feeling really worried about NAPLAN. That's totally normal. Lots of kids feel nervous before tests. Let's talk about what's worrying you most."
Ask Open Questions
Give your child space to name their specific fears:
- "What's the part of NAPLAN that worries you most?"
- "What do you think will happen if the test doesn't go well?"
- "Is there anything I can do to help you feel more ready?"
Often, just naming the fear makes it less overwhelming.
Share Your Own Experience (Appropriately)
If you experienced test anxiety as a child, sharing this can be powerful — as long as you also share how you coped or what you learned:
Avoid Comparison (Even Positive)
Don't say: "Your brother always does well on tests, you'll be fine too." This creates pressure and implies their anxiety is unjustified.
Instead: "Every person handles tests differently. Some people feel calm, some people feel nervous. Both are okay. What matters is finding what helps you feel ready."
8. What NOT to Do (Common Parent Mistakes)
❌ Don't Do This
- Don't transmit your own anxiety. Hovering, asking "Are you sure you're ready?", or discussing your worries with other parents in front of your child.
- Don't tie love or approval to results. Never say "I'll be so proud if you do well" — it implies you won't be proud otherwise.
- Don't force study when they're overwhelmed. If your child is melting down, adding more practice makes it worse. Take a break.
- Don't compare to siblings or peers. "Why can't you be calm like Sarah?" increases shame and anxiety.
- Don't dismiss their feelings. "You're overreacting" or "It's just a test" invalidates their experience.
- Don't make NAPLAN the only topic of conversation. If every dinner chat is about prep, the child feels defined by the test.
✅ Do This Instead
- Model calm confidence. "You've been practicing. You're ready. Whatever happens, we'll handle it together."
- Emphasize unconditional support. "I'm proud of you no matter what your results are. What matters is that you try."
- Respect their limits. If they need a break from study, honor it. Pushing through anxiety doesn't build resilience — it builds resentment.
- Focus on their individual growth. "You've improved so much in Reading since last month" — comparing them to their past self, not others.
- Listen without fixing. Sometimes they just need to vent. You don't need to solve it — just be present.
- Keep life balanced. Make time for fun, hobbies, and downtime. NAPLAN is part of March, not the whole month.
9. The Week Before NAPLAN: Day-by-Day Plan
The final week is about consolidation, routine, and calm — not cramming. Here's a day-by-day approach for anxious children:
7 Days Before (Sat/Sun)
Light review only. 20 minutes of topic practice in weakest domain. Take Sunday completely off — no study. Do something fun together.
6 Days Before (Monday)
Routine check-in. Confirm they know the test dates, what to bring (water bottle, glasses if needed), and the general structure. Normalise it: "Next week you'll have NAPLAN, then it's done and things go back to normal."
5 Days Before (Tuesday)
Final light practice. 15 minutes of their strongest domain to build confidence. Celebrate effort, not accuracy.
4 Days Before (Wednesday)
Relaxation practice. Spend 10 minutes teaching/practicing breathing or muscle relaxation together. Make it fun — not clinical.
3 Days Before (Thursday)
Early bedtime routine begins. Start shifting bedtime 15 minutes earlier to ensure they're well-rested by test day. No screens 1 hour before bed.
2 Days Before (Friday)
No study. Maintain normal routine. Avoid talking about NAPLAN unless they bring it up. If they're anxious, validate and remind them of preparation: "You've practiced. You're ready. Now we rest."
1 Day Before (Weekend before test week)
Calm, fun, normal. No study. Do something they enjoy. Early bedtime. Brief reassurance conversation (see script below).
Conversation Script: The Night Before
10. Test Day: Morning Routine & What to Say
The Morning Routine for Anxious Children
✅ Wake Up 15 Minutes Earlier Than Usual
Rushing increases anxiety. Give your child time to wake up slowly, have a calm breakfast, and mentally prepare.
✅ Serve a Balanced Breakfast
Protein + complex carbs stabilise blood sugar and support focus. Good options: eggs on toast, porridge with fruit, yoghurt with granola. Avoid sugar-heavy cereals that cause energy crashes.
✅ Avoid Last-Minute Drilling
Do not quiz them on times tables or spelling words in the car. This spikes anxiety and doesn't improve performance. Instead, keep conversation light and reassuring.
✅ Remind Them of Their Coping Tools
As you drop them off: "Remember, if you feel nervous, take three deep breaths. You've got this."
What to Say at Drop-Off
Keep it brief, warm, and confident. Long emotional goodbyes increase anxiety. A quick hug and a smile signal: "This is normal. You're safe. I trust you."
After the Test
When they come home, don't ask "How did it go?" immediately. Let them decompress. If they want to talk about it, listen. If they want to move on, let them.
Later, you can say: "I'm proud of you for getting through today. NAPLAN is done — now we can relax."
🧘 Help Your Child Feel Ready, Not Scared
Combine emotional support with smart preparation. Use Omishaan's realistic practice tests to build familiarity and reduce fear of the unknown.
Free Mock Tests Topic Practice11. When to Seek Professional Help
Most test anxiety can be managed at home with the strategies above. However, some children need professional support. Consider seeing a GP, school counsellor, or child psychologist if:
- Anxiety symptoms (physical or emotional) persist for more than 2 weeks despite your support.
- Your child expresses thoughts of self-harm, hopelessness, or extreme worthlessness related to NAPLAN.
- Anxiety is disrupting daily life — e.g., refusing to go to school, withdrawing from all activities, severe sleep disturbance.
- Your child has a history of clinical anxiety or depression — NAPLAN stress can trigger relapses.
- Physical symptoms are severe enough to require medical attention (e.g., repeated vomiting, chest pain, panic attacks).
Professional Support Options
- School counsellor: Free, accessible, and familiar with test anxiety. Start here.
- GP: Can assess whether anxiety is situational or part of a broader disorder, and refer to specialists if needed.
- Child psychologist: Can teach cognitive-behavioral techniques (CBT) specifically for test anxiety. Medicare rebates available with a GP Mental Health Care Plan.
- Headspace (for teens): Free or low-cost mental health support for 12–25 year olds.
12. Frequently Asked Questions
Is it normal for my child to be anxious about NAPLAN?
Yes, very normal. Research indicates that 30–40% of students experience some level of test anxiety before NAPLAN. Mild nervousness can even be helpful — it sharpens focus and motivation. However, anxiety that disrupts sleep, causes physical symptoms, or leads to avoidance needs active management using the strategies in this guide.
What are the signs my child is too anxious about NAPLAN?
Watch for: persistent trouble sleeping (more than a few nights), physical complaints like stomach aches or headaches (especially in the mornings), tearfulness or emotional outbursts when NAPLAN is mentioned, avoidance of homework or practice, negative self-talk ("I'm going to fail", "I'm stupid"), and withdrawal from usual activities. If you see multiple signs lasting more than a week, it's time to intervene actively.
How can I help my anxious child prepare for NAPLAN?
The most effective approach combines emotional support (validating feelings, reframing NAPLAN as low-stakes, teaching relaxation techniques) with practical preparation (short daily practice sessions, full mock tests to build familiarity, celebrating effort over results). Confidence comes from both feeling supported and feeling competent. Use Omishaan's free mock tests to reduce fear of the unknown.
Should I let my child skip NAPLAN if they're too anxious?
NAPLAN is not compulsory and parents can withdraw their child by notifying the school. However, most child psychologists advise against withdrawal for manageable anxiety, because avoidance reinforces fear rather than resolving it. The better approach is to address the anxiety directly — reframe the test, practice coping tools, and provide support. Reserve withdrawal for severe clinical anxiety under professional guidance.
What should I say to my child the night before NAPLAN?
Keep it calm, brief, and reassuring: "Tomorrow NAPLAN starts. You've practiced, you're ready, and all you need to do is try your best. This test doesn't decide if you're smart — it's just a snapshot. No matter what happens, I'm proud of you. Now let's get a good night's sleep." Avoid discussing performance expectations or last-minute study. The goal is calm confidence, not pressure.
My child freezes or blanks out during tests. What can I do?
This is a common anxiety response called "test freeze." Teach them the 5-5-5 breathing technique (breathe in for 5, hold for 5, out for 5) and the 5-4-3-2-1 grounding exercise (see Section 6). Practice these at home during mock tests so they become automatic. Also normalize skipping hard questions: "If you get stuck, skip it and come back. That's what smart test-takers do." This gives them a script for what to do when panic hits.
How much practice is too much for an anxious child?
If your child is practicing more than 30 minutes per day and still anxious, the problem is not lack of preparation — it's the mindset around the test. Pull back on study volume and shift focus to anxiety-management techniques and reframing conversations. Quality beats quantity. Aim for 15–20 minutes of focused daily practice, plus 2–3 full mock tests in the lead-up, rather than marathon study sessions.
When should I seek professional help for NAPLAN anxiety?
Consult a GP, school counsellor, or child psychologist if: anxiety symptoms last more than 2 weeks despite support, your child expresses thoughts of self-harm or extreme hopelessness, anxiety is disrupting daily life (school refusal, severe sleep disturbance), or your child has a history of clinical anxiety that NAPLAN is triggering. Early intervention prevents escalation into broader anxiety disorders.
💙 You're Not Alone — We're Here to Help
Thousands of Australian parents face NAPLAN anxiety every year. Combine the emotional strategies in this guide with Omishaan's free, structured practice resources to help your child feel ready and confident.
Start with a Mock Test Explore All Resources
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