Anxiety has potential. When channeled effectively, it can fuel focus, energy, and determination to tackle challenges. However, when it becomes too intense or disproportionate, it can block progress and make even small tasks feel insurmountable. Recognizing when anxiety is hindering your academic journey is the first step toward managing it effectively.
While anxiety can arise in many areas, math anxiety is particularly common, affecting as many as 93% of Americans to some degree. It’s especially prevalent among girls, a disparity often attributed to societal pressures and early educational experiences.
What is math anxiety?
Math anxiety is not simply disliking math. It is a learned emotional response that interferes with one’s ability to participate in math-related activities. It can manifest physiologically (fast heart rate, upset stomach, lightheadedness), psychologically (negative thoughts, worry, difficulty concentrating), and behaviorally (avoiding class, putting off homework, not studying).
Math anxiety often stems from negative past experiences, such as struggling with homework or performing poorly on tests. While understanding these origins can provide some insight, managing math anxiety requires consistent, small efforts over time.
Moving towards growth mindset
Whether explicit or not, students often have a notion that they are either intrinsically "good" or "bad" at math, with their ability being innate and capped by a hard limit. This is what psychologists call a "fixed mindset," and research has consistently shown it to be false.
Mathematical ability is not a fixed trait but a skill that develops through practice and persistence. Just as an athlete builds strength through training or a musician develops mastery through practice, mathematical understanding grows stronger with dedicated effort. When we embrace this "growth mindset," we begin to see challenges differently: mistakes become learning opportunities rather than proof of inability, difficult problems become chances to grow rather than confirmations of limitations, and questions become signs of engagement rather than admission of weakness.
Decades of research has shown that students who adopt this growth mindset not only perform better in mathematics but also show remarkable resilience when facing difficult problems. By viewing each mathematical challenge as an opportunity to learn rather than a test of fixed ability, students can begin to loosen anxiety's grip on their mathematical journey.
What can be done?
With a growth mindset as our foundation, we can explore specific strategies to manage math anxiety effectively. The best way to manage math anxiety is different for everyone, so it’s important to try out various strategies, keeping what works and leaving behind what doesn’t. Here are some evidence-based strategies to get started:
Practice Daily
Repetition is essential in math. Practicing problems regularly builds confidence and reinforces understanding, helping to counteract the tendency to avoid math altogether. You can start by setting a goal of a certain amount of time per day (e.g., 15 minutes). You can also try typical studying strategies, like the spaced repetition technique.
Understand Your Learning Style
Explore how you best absorb information. Whether through videos, textbooks, recorded lectures, or interactive apps, find the methods that resonate with you and lean into them.
Reframe Negative Thoughts
Remember, math anxiety is a learned response - and so it can be unlearned. Identify recurring negative thoughts and challenge them with counter-statements. For example, replace “I’ll never understand this” with “I don’t understand it yet, but with effort, I’ll get closer.” Writing down these reframed thoughts can be particularly helpful.
Seek Diverse Perspectives
If your teacher’s explanations aren’t clicking, don’t give up! Seek out other resources, such as online videos, alternative textbooks, or guidance from a tutor or peer.
Use Mindfulness Techniques
Anxiety can spike during tests or problem-solving sessions. Deep breathing, grounding exercises, or mindfulness meditation can help calm your nervous system, improve focus, and reduce feelings of overwhelm. Practicing this while studying or doing homework can help prepare you for higher stakes situations like exams.
When to Seek Help
If your anxiety feels overwhelming or persistent, reaching out to a licensed mental health professional can provide additional tools and support. Remember, seeking help is a sign of strength, not weakness.
Math anxiety is challenging, but it doesn’t define your ability to succeed.
By exploring strategies that work for you, building confidence step by step, and seeking support when needed, you can transform your relationship with math - and perhaps even learn to enjoy it.
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