Whitney McGee Psychological Services PLLC

Whitney McGee Psychological Services PLLC Help, hope and healing for children, teens, young adults, and families. Therapy and consultation for emotional and behavioral challenges.

Specialties include care for anxiety, trauma, and early childhood (ages 3-9).

05/06/2026

The night before a test should focus on confidence and calm, not cramming.

Last-minute studying can increase anxiety and interfere with sleep, which actually makes it harder for the brain to retrieve information the next day.
Instead, help your child:

• Do a brief review of key material
• Pack their bag so the morning feels easier
• Follow a predictable bedtime routine

Sleep helps the brain store and organize information, making it easier to recall during tests.

Occasional nervousness before a test is normal.But when anxiety becomes intense or begins interfering with school, it ma...
04/30/2026

Occasional nervousness before a test is normal.

But when anxiety becomes intense or begins interfering with school, it may help to seek support from a mental health professional.

Evidence-based therapies can help children and teens learn to:

• Challenge anxious thoughts
• Practice calming strategies
• Gradually face feared situations
• Build confidence in academic settings

Many families find that early support prevents anxiety from becoming more disruptive over time.

Helpful starting points for more information:

• Child Mind Institute
• Anxiety Canada
• American Psychological Association

For more personalized support, reach out to a psychologist or therapist trained in helping youth with anxiety.

See link in bio for a free consultation for care in the D/FW area.

When children refuse school, anxiety is often the underlying cause.Early recognition and identification of what makes sc...
04/29/2026

When children refuse school, anxiety is often the underlying cause.

Early recognition and identification of what makes school feel hard is critical.

Avoidance declines and students feel supported when parents, teachers, school staff, and therapists work together address their concerns and equip them with the skills and strategies they need to succeed.

Early support and intervention using gradual exposure through small, manageable steps helps children return to school and build their resilience and self-confidence.

Validation doesn’t mean agreeing with the behavior.It means acknowledging the emotion and helping your child learn that ...
04/27/2026

Validation doesn’t mean agreeing with the behavior.

It means acknowledging the emotion and helping your child learn that their feelings make sense in the context of what they understand about a situation. They learn emotions are special ways our bodies communicate with us about our needs and the world around us. Learning to listen and trust them are important for healthy development.

Validation helps youth feel seen, heard, and accepted. This helps open the gate to calming the body and regulating emotion. When their brains and bodies feel safe and connected, they are more ready to learn, solve problems, and discover strategies that work.

Validation helps us connect with our children and name their experience. When we master this skill, we help prepare kids’ hearts and minds for guidance and learning that will help them grow.

04/23/2026

One of the most effective ways to reduce test anxiety is consistent, structured studying.

Research shows that distributed practice (studying in shorter sessions over time) leads to better learning and less last-minute stress.

Helpful strategies for students include:
• Practice quizzes
• Flashcards
• Teaching the material to someone else
• Reviewing material over multiple days

Adequate sleep is also essential for memory consolidation and emotional regulation.

When study habits are consistent, kids are less likely to experience the panic that comes from cramming and uncertainty.

Parents sometimes say:“My child studied for hours, but blanked on the test.”This is actually a common effect of anxiety ...
04/15/2026

Parents sometimes say:
“My child studied for hours, but blanked on the test.”

This is actually a common effect of anxiety on the brain.

When stress hormones increase, the brain prioritizes survival over higher-level thinking, which can temporarily disrupt memory retrieval.

Helping kids manage anxiety before and during tests can improve both confidence and academic performance.

Evidence-based treatments for anxiety often include skill building and gradual exposure to feared situations, such as practice tests, which are used in Exposure Therapy.

If your child or teen struggles with test anxiety, please reach out for support. Help and hope are available.

04/13/2026

When kids feel anxious, their nervous system goes into fight-or-flight mode, making it harder to think clearly.

Teaching simple calming strategies can help children return to a more regulated state where the brain can focus and recall information.

Two strategies supported by research include:
• Slow breathing to calm the body
• Grounding techniques to refocus attention

These approaches are commonly used in Mindfulness-Based Stress Reduction and anxiety treatments for youth.

Tip for parents:
Practice these skills during calm moments, not only when anxiety is high.

Discipline is tricky. Why does it seem so hard?Because sometimes we focus on discipline as consequences instead of disci...
04/10/2026

Discipline is tricky. Why does it seem so hard?

Because sometimes we focus on discipline as consequences instead of discipline as feedback to educate and train.

What would happen if we shifted our focus to discipline as learning rather than punishment?

Punishment may stop behavior temporarily. But when our focus is on stopping behavior without addressing the root cause, behavior challenges often recur, leaving kids and parents feeling stuck.

When we focus on what research tells us about brain development, we see that learning happens best when we feel safe and connected.

Connection and co-regulation teach children how to manage emotions and make better choices. Correction comes from working together when the brain and body are regulated to solve problems and learn new skills.

Connect > co-regulate > identify the root > learn new skills > correct

04/09/2026

When emotions are big, try this:

• Notice the feeling
• Validate the emotion
• Help the child calm their body

Connection supports a child’s experience of safety and regulation. Feeling safe and connected helps children have the courage to face new challenges, build skills, and learn from experience.

When kids are anxious about tests, what adults say can either help calm their nervous system or increase pressure.Helpfu...
04/07/2026

When kids are anxious about tests, what adults say can either help calm their nervous system or increase pressure.

Helpful responses do three things:
1. Validate feelings
2. Encourage problem-solving
3. Reduce catastrophic thinking

Research from Cognitive Behavioral Therapy shows that helping kids challenge anxious thoughts can significantly reduce performance anxiety.

For example:

Anxious thought:
“I’m going to fail.”

More helpful, balanced thought:
“I studied and will try my best.”

Connecting to emotions coupled with small changes in language can help children build confidence and emotional regulation skills over time.

Many children and teens experience test anxiety, especially as academic expectations increase.For some kids, anxiety sho...
04/07/2026

Many children and teens experience test anxiety, especially as academic expectations increase.

For some kids, anxiety shows up as physical symptoms like stomachaches or headaches. For others, it appears as avoidance, procrastination, or negative self-talk.

When anxiety becomes intense, it can interfere with a child’s ability to show what they actually know.

The good news: research-backed strategies can significantly reduce test anxiety and improve both confidence and performance.

Parents can help by:
• Teaching calming skills
• Supporting healthy study routines
• Helping kids challenge anxious thoughts
• Keeping expectations realistic and supportive

Approaches from Cognitive Behavioral Therapy are particularly effective for reducing test anxiety in children and teens.

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2201 Spinks Road, Suite 258
Flower Mound, TX
75022

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