Overcoming Math Anxiety

Study Skills

Jan 26

Many students believe they are simply “bad at math” – and that this will always be true for them. However, such convictions may stem from math anxiety, which causes feelings of extreme nervousness or fear when confronted with math questions or new math topics. Math-related anxiety makes it harder to focus on topics as they are being taught, or while completing assessments. While common, there are also many ways to alleviate math anxiety.

Try your best. Not everyone masters math concepts in the same way or on the same timeframe. It may sound cliché, but the most important thing is that you try your best and don’t give up. If you struggle to understand a topic initially, keep working on it. If the way your teacher explained something in class didn’t quite make sense, ask questions. Instead of comparing yourself to your peers, compare yourself to previous versions of you. Think about how far you’ve come and celebrate your accomplishments!
There are no bad questions. Students often feel uncomfortable asking questions during class, and it’s natural for teens to seek to avoid embarrassment. Remind yourself that there are likely others in your class who have the exact same question and would be relieved if you spoke up! If asking questions during class causes you more anxiety, we advise staying after class or sending your teacher an email to ask for clarity. Plus, because your teacher wants you to succeed, they’ll be glad to help.
Reflect on your feelings. Writing down your feelings of anxiousness before a math test can help you work through your feelings, ease your anxiety, and improve your scores – according to a study at the University of Chicago. Identifying how you feel and why can take a bit of that weight off your shoulders before a big exam, allowing your brain to focus on the academic task at hand.
Practice self-care. Math anxiety can often produce physical symptoms, like an amplified heart rate and nausea. Think about how you feel before a big math test, and what steps you might be able to take to improve your mental and physical conditions. Make sure to eat a good breakfast and get a good night’s rest the day before a big test (again, cliché but true!). If you feel that your heart rate increases when you’re anxious, avoid caffeine, as it typically exacerbates such symptoms. Before heading to class, you may also find it helpful to listen to your favorite song, read an inspirational quote, or simply close your eyes and take several deep breaths. Visualize what success looks like, and remind yourself of the true stakes: while your brain might be sending “fight, flight, or freeze” commands to your body, you can short-circuit this process by recognizing that it’s not, after all, a life-or-death scenario.
Seek outside support. Math can be confusing, and classrooms don’t always produce the ideal conditions for every student to learn. Lean on your support network: fellow students, older siblings, parents, teachers, and tutors. A personalized learning plan with a one-on-one math tutor is sometimes the best way to build confidence and excel. You can work together to master problem-solving strategies and fill in gaps that may be making it harder to master new topics.

If you struggle with math anxiety, remind yourself that this experience is exceedingly common – in other words, you are not alone! Take time to strategize how to alleviate anxiety by yourself or with outside help, rather than putting out fires reactively. With practice, and a personal toolkit of techniques, you may discover you’re not so “bad at math” after all.

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