You can do this: How to build confidence with numbers
2. Understanding maths anxiety
What is maths anxiety?
What is maths anxiety? | Multiply Highland, 1:41
Maths anxiety is a feeling of tension, worry, or fear that interferes with your ability to work with numbers. It can affect anyone, regardless of age, background, or ability.
People with maths anxiety often avoid situations involving numbers, even when they have the relevant skills.
This anxiety can stem from past experiences such as feeling embarrassed in school, being told they were 'bad at maths', or being rushed or pressured to get the right answer. Over time, these experiences can lead to a lasting fear of failure and avoidance of numeracy altogether.
Math's anxiety can show up in different ways. For example, feeling panicked when faced with numbers and worrying about getting things wrong, avoiding tasks that involve maths, like splitting a bill, feeling ashamed or inadequate, or even physical symptoms like a racing heart or feeling sick.
It's important to recognize these feelings are real and manageable. You're not alone. And maths anxiety doesn't mean you can't improve. You can do this!
Maths anxiety can interfere with our working memory. Working memory is the part of your brain that helps you hold and use information for a short time, like remembering a number while doing a sum. When we have learnt to become nervous about numbers, it can sometimes affect our ability to take in and recall information.
What can help?
Studies have shown that using interventions designed to reduce maths anxiety can help us feel calmer. These strategies can help us prepare for everyday numeracy challenges and improve how we respond to numbers.
Here are some simple, practical things you can try (click headings to expand):
Acknowledging intrusive thoughts and expressing them externally can prevent them from interfering with other mental processes, including working memory. Writing about anxiety can also help us to understand and find ways to overcome it.
Engaging with numbers as much as possible outside of formal learning can help us to see them as a normal and positive part of daily life. For example, playing number-rich board games, or chatting about sports using scores and statistics.
Give yourself permission to go slowly and check your thinking. Writing things down can help reduce the amount we need to remember at one time and help free up our working memory.
Mistakes are part of learning and help build understanding. By looking back at what might not have worked you are learning how to improve. Turn negatives into positives!
Feeling nervous or anxious can produce physical symptoms. Breathing exercises or a short walk or even meditation can help reduce stress and anxiety.
Tackle one small step at a time instead of a whole problem.
Instead of "I’m rubbish at maths," try "I’m learning to feel more confident with numbers". When faced with challenges, recognise your ability to succeed, even if it could take some time. This is a form of self-efficacy and is a psychological technique suggested by Albert Bandura.
Short, regular sessions are more helpful than long ones that leave you feeling drained.