Math anxiety 2 hr

Getting in the Zone with Math AnxietyAndrea Cahan, Math Instructor

Sandy Nisperos, Counselor

Deanna Skinner, Counselor

This workshop is brought to you by The Worry Club of EvCC

Getting in the Zone with Math Anxiety

•Welcome!

•Getting in the Zone with Math

•Become a Master Math Test Taker

•Positive Thinking is a Plus Sign

Symptoms of Math Anxiety

A. Feeling you’re the only one who doesn’t get it!

B. Panic/hyperventilationC. AvoidanceD. Feelings of guiltE. NauseaF. Blocking out/poor concentration

The Real Sources• No Single Cause

• Negative Classroom Experience– Instructor– Public Embarrassment– Pressure of Timed Tests– Learning Style not considered

•Pressure or Ridicule from–Parents, Siblings–Classmates

•Poor Math Attitude–Our Society/Culture Reinforces–External Locus of Control–Faulty Beliefs

•Insufficient Preparation–Reading Level–Math Study Skills–Time–Lack of Test Taking Skills or Test Anxiety

•Math = Pain & Frustration–Associate Math with : unpaid bills, unforseen debts, IRS forms, unbalanced checkbooks!

Math Test Anxiety

• Reducing math anxiety alone will not make you successful on your math test.

• You can reduce test anxiety by:– Being prepared– Staying active during the test– Data dump

• A LITTLE anxiety is good.– It motivates us to prepare– Too much can interfere with test

All Math Anxiety Is Learned

•Remember the 1st time you had anxiety?

–What happened?–How did you feel?

•You can UN-learn it!

UN-Learning Anxiety•Remember your last positive math experience?

–What happened?–How did you feel?

•Positive affirmations–I CAN reduce my math anxiety

Things Math Anxiety Affects• Study Habits

– Avoiding class material, not retaining the information

• Class Participation– Fear of asking questions, talking to

the teacher, poor attendance• Brain Functioning

– Slows processing

TO CHANGE MATH ANXIETY…

Change the things it affects• Study habits:

– Complete homework soon after class– Study minimum 2 hours daily– Access to study buddy– Read the text– Access the tutoring center– Finish with a problem you can complete

Change the things it affects

•Class participation:–Prepare questions before class, ask in the first 15 minutes–Take notes in short hand and review with a study buddy right after class–Join a study group –Make an appt. with teacher

How Does Anxiety Affect Brain Functioning

• Anxiety uses-up working memory in the brain– Keeps brain in fight/flight mode– Slows processing time– Sometimes stops “emotional center” of

brain from communicating with the “storage center” of brain

Change the things it affectsBrain Functioning

–Use Relaxation Techniques•Deep Breathing•Meditation•Muscle relaxation•Healthy lifestyle(more on these later…)

What can you do RIGHT NOW?

• Ask questions in class or during instructor’s office hours. Also, form a study team.

• Practice, practice, practice.• Read text, do lots of problems,

take good notes.• Admit you need help.• Get help!• Talk and think math.

• Overcome negative self talk – turn off that recording!!

• Make sure your study environment is conducive to learning.

• Find your learning style.

Become a Master Math Test Taker…

Is This You?

“I know the material inside and out, upside and down, but when I sat down with that test in my hands, I forgot everything…”

Three Keys to Becoming a Better Test Taker…

•Study Skills & Habits•Test Preparation•Post Exam Procedures

Build Strong Study Habits: • Attend every class • Sit in the front row• Warm-up for class by reviewing

notes & review them several times a week

• Read ahead & stop to clarify words

you don’t know• Ask Questions

• 2-3 hours daily homework• Study as soon after math class as you

can & study math first• Access free tutoring• Have a study space• Stay on top of studies studying at

your peak hour & plan your study time.

• Frees time-up for fun• Won’t feel guilty while having fun• Homework will be done at peak times

Study Habits Continued…

Test Preparation…

• Preparing for Tests

• Reading your Instructor

• Utilizing all Available Resources

Before the Test: • Determine test content and typeHave you ever said, “I didn’t know that

would be on the test”?In addition to knowing what topics are

on the test, you should know what kind of questions you’ll be asked:

–Multiple choice–True/False–Fill in the blank

•Over-learn material utilizing previous tests

Before the Test Cont.• Create practice tests, timed to re-create

the testing environment

• A good night’s rest & nutrition will help prepare your body and mind

• Good health & positive attitude

• Use your practiced relaxation technique along with positive self talk & affirmations

• Be on time!

Psych-out your Instructor”…

• Does the instructor…– Repeat or emphasize certain

concepts?– Pause to allow you time to write in

your notes?– Point to specific problems on the

board? – Use gestures in a more dramatic

way? – Change the tone of their voice? – Stop pacing to reiterate a certain

point?

Will this be on the Test?

• Instructors don’t always offer these clues so here are some questions you can ask…– How long will the test be? – What types of questions will be on

the test? – Are there any kinds of problems

you’ll emphasize? – What topics won’t be on the test?– Is there partial credit?– Is the test cumulative?

Review Sessions…

• Will the instructor hold a review session?• Is the instructor available for questions right before the test?• Will there be time in class before the

test to ask questions? • Are some classmates getting

together for a review “party”?

• Where and when will you study and with whom? Schedule it & follow through!

Be Prepared for the exam!

• What should you take along on exam day?– Pencils?– Calculator?– Extra paper?– Textbook?– Notes?

After the Test…• Review your entire exam for errors &

specific weaknesses.• When your instructor goes over the

exam, be sure to write in the correct answers and show the work so you can better understand your errors.

• “Oh, that’s just a careless error.”– Did you make the same error repeatedly?– Did you read the directions?– Did you understand the directions?– Was it an arithmetic/algebra mistake or a failure

to understand a process or procedure?

After the Test Continued…

• If you really don’t understand your mistake/error, make an appointment to see your instructor or visit the tutoring center as soon as possible.

• Re-read the sections in the book that cover that material.

• Keep your exams to review for the final.

What helped me the most: ______ My notes______ My homework______ Tutoring sessions______ My study sessions______ My study group______ My study environment______ Other

My major weakness(es): ______ Ran out of time during test

______ Did not expect what was on exam

______ Studied wrong material______ Did not start studying

early enough

Grade I expected to receive _____Grade I actually received _____

My realistic plan to improve for the next exam:

Exam Debrief Worksheet:

Exam Debrief Continued:• Did you do everything you needed

to do to prepare for the test?• Make a list of three things you can

change to better prepare for the next exam…and commit to doing them!

1.

2.

3.

Positive Thinking is a Plus+ Sign

Positive Thinking About Math- 3 main Areas of Change

1.Stopping the Negative Self-talk

2. Reducing Anxiety

3. Managing Time

SELF TALKWhat is it?

•The running commentary in our heads•Are you aware of your internal monologue?•Is there a “pattern” to your self talk?

Where does it come from?It has been established by psychologists and neuroscientists that every person in the world carries on an ongoing dialog, or self talk, of between 150-300 words a minute. This works out to be 45,000 and 51,000 thoughts per day.

• Harmless self talk: I need to stop at the cleaners.

• Harmful self talk: I’ll never be as good at math as the other students.

• Many of the “mind-gurus” claim 80% of what the average person says to themselves is damaging to our self-confidence.

• It may take as many as 20 positive thoughts to “outweigh” or “replace” just 1 negative thought!

A Look at Irrational Thoughts

•All or Nothing•Over generalizing•Mental Filter•Disqualify the Positive•Jump To Conclusions•Catastrophizing•Emotional Reasoning•I “Shoulds”•Labeling•Personalizing

How do I change?•Through Awareness and Practice!•Keep a Log•Thought Stopping•Thought Substitution / Affirmations

Stated in the positiveThe more specific the betterKeep them private

Anxiety Reduction

• Effective Relaxation Techniques:– Require practice– Must be simple– Must be able to do them “in the

moment”– Should work!

Anxiety Reduction

•Life style issues–Sleep–Caffeine–Eating Nutritious Foods–Exercise–Alcohol & Drugs

Relaxation Techniques• Deep Breathing

– Relax your body– Put hands behind your

chair– Take a long, deep

breath – Hold for 3 seconds– Exhale slowly– Repeat 3 times

Relaxation Techniques• Countdown

– Count backwards from 10– Take a breath before each number– Say each number silently as you exhale

• Notice that with each number you relax and slow down slightly

– Add imagery if necessary (ie. decreasing on an Anxiety Scale)

– At end, inhale and count to three to resume

Relaxation Techniques

• The Turtle– Sit up straight– Let chin fall to chest as

you exhale– Inhale, move head back

slowly as though you are trying to touch the back of your neck with head

– Pull shoulders up to ears– Release

Relaxation Techniques• Scanning

– “Scan” your body, thinking about each muscle group

– Search out tense muscle groups•Head & neck, face & jaw, shoulders & arms, hands, back, stomach, legs, feet

– Exhale and relax muscle group

– Imagine muscles are expanding

Let’s talk about Time.How can you manage it?•Do you often “wing it” ? •How can you make the most of your day?•What are the elements of good time management?

Change Your Time Habits• Obey your alarm clock• Take “time out”• Jot things down on a

note pad• Make the most of

“hidden time” What are some examples for you?

Use Scheduling Techniques

• Get a planner and Use it! (ie. Label Week #1, ….. To Finals Week)

• Lay a foundation with a Quarterly Plan• Account for changing details with a

Weekly Schedule• Provide a portable game plan with a

Daily Schedule• Adapt your schedule• Make your schedule Assignment

Oriented

Closing Thoughts:

• Now you have some tools to conquer Math Anxiety. Remember to practice them!

• Remember the HDev 105/Overcoming Math Anxiety 2 credit elective!

• Please let us know if we can help you further in the future!

• Thank you for attending the workshop!

• Andrea Cahan, M.A., Math Instructor• Sandy Nisperos, Ph.D., Counselor• Deanna Skinner, M.Ed.,LMHC,Counselor