Standardized Tests And Mental Health: Information For Students

In theory, standardized tests may be a fair way to measure students’ performance and evaluate their schools’ effectiveness, but is this really the case? In this article, we’ll explore what standardized tests are, the effects they can have on academics, and how they may impact students’ mental health. We’ll also explore ways to manage the stress of test-taking, alternatives to standardized tests, and more. For more personalized guidance and support for testing-related stress, consider reaching out to a licensed mental health professional.

Tests can be overwhelming

Connect with a therapist for support

What are standardized tests?

Standardized tests can be defined as tests that are administered and scored the same way for everyone who takes them. The idea behind standardized tests is generally to measure performance in the most unbiased way possible, although there may still be subjectivity in the way the tests are designed and scored. Standardized tests often use a multiple-choice test format, although some may also include true-or-false questions, fill-in-the-blank questions, and short essay prompts. 

What are the most common standardized tests for U.S. high school students?

As a student in the United States, you may be asked to take a variety of tests during your time in school. Some of these, like the SAT and ACT, may be used to determine your acceptance into certain colleges. Other standardized tests, sometimes called “achievement tests,” are used to test your proficiency at different grade levels. 

The effects of standardized testing and test scores on schools, learning, and education

Despite their widespread use, standardized tests may have controversial effects on students and schools. Understanding these issues may provide context for the potential mental health effects of standardized tests. Some of the most common education-related challenges with standardized tests are discussed below. 

Standardized tests may not accurately predict college performance

Standardized tests are often viewed as signs of a student’s potential to succeed in college. However, studies suggest that these exams may not provide a clear picture of college readiness. In a 2019 study, researchers analyzed data from 1,622 high school seniors. They found that high school grades were usually better than standardized test scores at predicting whether a student would graduate from a four-year college. 

Standardized testing may devalue other areas of high school education

Often, large-scale standardized tests don’t include sections for topics like art, history, and music. As a result, some schools may reduce their class offerings in these subjects. This may limit student learning and prevent students from showing their full range of strengths. 

Standardized tests may not account for all skills and learning styles

Different people often have different knowledge and skills, but this may not always be reflected on standardized tests. For example, someone who excels in biology might still have trouble with a science test that focuses mainly on chemistry. Because standardized tests don’t account for different learning styles, two test-takers with similar skill levels might score differently on the same test. This issue may be especially challenging for neurodivergent students and students with learning disabilities.

Standardized test scores may affect schools’ resources

Standardized state test scores can play a role in how much funding schools receive. As a result, schools may overemphasize test preparation in their curriculums. 

However, low-income schools may not always be able to afford the required study materials, which may negatively affect test scores (and reduce funding even more). 

The effects of standardized tests on mental health

Beyond their effects on education, standardized tests can also have effects on mental health. In particular, high-stakes tests (tests that determine graduation, college admission, or whether you pass a grade level) can contribute to a sense of pressure and fear. As a result, students may experience mental health challenges like the following.

Stress

Extreme pressure to perform well on a test can lead to a spike in stress hormones like cortisol. This rise in cortisol can contribute to a measurable drop in test scores. High levels of ongoing stress may also contribute to anxiety, depression, substance use, and other mental health concerns. 

Test anxiety

“Test anxiety” can refer to anxiety you may experience in the days and weeks leading up to a test. Fears about how you’ll perform and what’s at stake may lead to a sense of restlessness, panic, nausea, muscle pains, or jitters. In a 2016 study, researchers found a link between test anxiety and lower performance on a standardized reading test. 

Distress, shame, and low self-worth

Receiving low scores on standardized tests can also have negative impacts on students’ senses of well-being and self-worth. Students who score poorly may compare themselves to their peers, leading to lower self-esteem, shame, or a sense of inadequacy. Some students may even question whether they belong in classes they used to enjoy. 

Alternatives to standardized testing

Given their possible mental health consequences, some students may choose to opt out of standardized tests altogether. This can often be done by having a parent or guardian contact the school directly. While some states require students to take an exit exam to get their high school diploma, opting out may be an option in some locations if standardized tests are harming your mental health.

Opting out of college admissions tests like the SAT and ACT may limit your college options, as some schools require these scores to make an admissions decision. That said, a growing number of schools, such as UC Berkeley and the University of Chicago, have become “test-optional.” This lets students choose whether or not to include their scores on their applications. 

Taking care of your mental health during testing

Even if you don’t participate in standardized tests, you may still face stress and anxiety when you take other tests, like midterms or final exams. That said, you may be able to avoid potential mental health consequences by being proactive. To make testing more manageable, consider using the following strategies:

• Break your studying into smaller, manageable daily tasks.
• Start to prepare in advance instead of cramming at the last minute.
• Take practice exams to get familiar with the material and testing environment. 
• Take frequent breaks during study sessions to stretch, move around, and clear your mind.
• Practice stress management exercises, such as deep breathing, meditation, or progressive muscle relaxation.
• Avoid all-night study sessions and aim to get seven to eight hours of sleep per night.
• Eat nutritious meals, get frequent exercise, and avoid using substances or alcohol to manage stress.
• If possible, avoid overthinking after the test is over, and give yourself permission to relax with an activity you enjoy. 

Mental health resources for students taking standardized tests

While the above strategies may be a useful starting point, they might not always be enough on their own. If standardized tests are contributing to extreme anxiety or negatively affecting your sense of self-worth, you may benefit from additional support. Consider the following resources:

• Your guidance counselor: Your school guidance counselor may be able to offer strategies for managing the stress of standardized tests, as well as resources for getting additional help. 
• Your school’s mental health counselor: You may also be able to get counseling through your school’s mental health center, although you might face longer wait times during testing season. 
• Support groups for students: Support groups, either online or in person, can provide social connection and allow you to discuss your experiences with others. 
• Mental health hotlines: Helplines like the Crisis Text Line and the National Suicide Prevention Lifeline can be sources of more immediate support. 
• Online therapy: Platforms like BetterHelp offer live, internet-based therapy for stress, depression, anxiety, and other mental health concerns.

Tests can be overwhelming

Connect with a therapist for support

Finding the time to talk to a mental health professional or visit your school’s counselor can be challenging during testing season. With online therapy, you can attend counseling without having to leave the house. You can also attend therapy sessions that fit into your existing schedule, which may offer more flexibility than in-person counseling.

Studies show that online therapy may benefit students experiencing high levels of stress. In a 2015 study, 223 college students received an online intervention aimed at reducing stress and improving their sense of control. The online program generally led to lower levels of stress, depression, and anxiety.