How to Overcome Math Anxiety as an Adult

The topic of math anxiety is often discussed concerning children and adolescents. But what about adults who have always struggled with math or haven't practiced it for years and now find themselves returning to their studies, whether for graduate school, a new degree, or a job that demands the math skills they're rusty on? People of all ages continue to grow and develop, and all too often, math unfortunately stands in their way as a roadblock to their dreams. I've worked with many adult students seeking help with math, usually because it's a requirement for advancing their careers. I'm always eager to assist, and the first thing I address is not the technical aspects of math, such as combining terms or rationalizing a denominator. Instead, we focus on their math anxiety, which has often trickled down from as early as middle school. It may seem trivial, but addressing this anxiety makes a world of difference.

When we perceive math and math problems as insurmountable obstacles, they become just that. If you're reading this, you might be in a similar situation, so here are some tips I've gathered from years of working with students aged 10 to 75, so if you fall anywhere in between, this is for you. In my practice, I employ all of the techniques described in this article with my students, emphasizing the importance of reframing their thought processes when it comes to math. This approach is not only beneficial to my adult learners but also to my teenage students, proving the universality of these strategies. This article can potentially help anyone, but as adults tend to have more discipline and the ability to self-coach, I am sharing these tips to those adults who feel stuck in their situation right now and want some actionable steps to improve their relationship with math. However, if you are not an adult or you are trying to help a child, rest assured, these techniques will be equally helpful. The key is to approach math with a positive mindset, leveraging discipline and self-coaching strategies to overcome any barriers to success.

Understand Your Why

Before tackling your math anxiety, ask yourself why you need math. Is it crucial for your career or future? How would your life look differently if you didn't complete that necessary math course? Keeping your "why" in mind can remind you of the reason behind your efforts. If math is the tool for achieving your dreams, it's worth the time and effort to overcome any anxiety you feel towards it.

Sit with the Problem

A common observation from my 11 years of experience is that anxious students often avoid reading problems, not out of stubbornness, but because it confronts them with their lack of understanding. Here's a revelation: most people don't immediately know how to solve a problem upon reading it. The key to overcoming math anxiety lies in being comfortable with not knowing yet how to solve it. Begin by reading various math problems and simply sitting with them. Notice your physical reactions. Do you want to flee? Reassure yourself that you're safe and that it's okay not to have the answers yet.

Ask Questions Without Expectations

After you've gotten used to simply reading problems, the next step is to begin asking questions about them. Try to understand the main question the problem is posing. What is it that you're being asked to find? Do you know what this term or concept means? If not, can you look it up? Identify the parts of the problem you do understand and the parts you don't. What vocabulary are you missing? Note down what you think the question is asking, what information is given, and any terms you need to clarify. Often, the anxiety comes from not understanding the language of math as much as the concepts themselves. Knowing what's asked of you is half the battle.

Believe

Believe that all the needed tools to solve a problem are within the problem itself. Consider this: creators of educational math problems don't just pull them out of a hat. Each problem is carefully crafted to be both clear and solvable, providing all the necessary tools to uncover the solution. If this weren't the case, then the problem designers would be failing at their job. Crafting a problem that is logical and solvable requires significant time and effort. Embracing the idea that the solution is embedded within the problem transforms the task into something far more engaging—a game, a treasure hunt, or a puzzle. This shift in mentality makes the process far less daunting.

Growing up, I devoted countless hours to self-teaching math, learning to think like the people who made up the problems was a big reason I did well on a lot of tests. I often pondered, "What clues were deliberately left for me to make this problem solvable, and why? How do these clues relate to the question posed?" The assumption here is that there must be a connection, except in rare cases where extraneous clues are introduced to mislead, which is seldom encountered in exams. Believing that the provided "clues" are designed to lead me to the solution, I delve into everything I know about the clues, the question at hand, and most crucially, the connection between them. This approach dramatically alters your perception. Math evolves into an adventure, a puzzle, a game—and who doesn't enjoy a good game?

Replace Negative Self-Talk

This might seem less concrete than the other strategies, but it's just as crucial. The narrative you tell yourself can either be a significant barrier or a powerful motivator. It's not uncommon to hear students berate themselves with harsh criticisms. If you catch yourself thinking, "I'm not good at this," it's time to shift that narrative. Begin to cultivate a voice that supports and encourages you. Tell yourself, "I am capable, I am determined, and I am learning." Changing how you talk to yourself about math can profoundly affect your confidence and enthusiasm.

Conclusion

Embarking on this journey to overcome math anxiety is not a straightforward path. It's filled with ups and downs, but adopting these strategies can fundamentally change your relationship with math. The transformation from anxiety to enthusiasm isn't instantaneous, and it's normal to face setbacks along the way. However, persisting through the challenges will lead to a gradual, yet significant, shift in how you perceive and engage with math. Remember, the goal is not just to improve your math skills but to change the way you feel about the subject—to see math not as an insurmountable obstacle but as an enjoyable and rewarding challenge.