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Math anxiety 2 hr

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2 hour presentation on overcoming math anxiety

2 hour presentation on overcoming math anxiety

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  • 1. Getting in the Zone with Math Anxiety Andrea Cahan, Math Instructor Sandy Nisperos, Counselor Deanna Skinner, Counselor Managing the Mean Math Blues
  • 2.
    • This workshop is brought to you by
    • The Worry Club of EvCC
    • Getting in the Zone with Math Anxiety
  • 3.
    • Welcome!
    • Getting in the Zone with Math
    • Become a Master Math Test Taker
    • Positive Thinking is a Plus Sign
  • 4. Symptoms of Math Anxiety
    • A. Feeling you’re the only one who doesn’t get it!
    • B. Panic/hyperventilation
    • C. Avoidance
    • D. Feelings of guilt
    • E. Nausea
    • F. Blocking out/poor concentration
  • 5. The Real Sources
    • No Single Cause
    • Negative Classroom Experience
      • Instructor
      • Public Embarrassment
      • Pressure of Timed Tests
      • Learning Style not considered
  • 6.
    • Pressure or Ridicule from
      • Parents, Siblings
      • Classmates
    • Poor Math Attitude
      • Our Society/Culture Reinforces
      • External Locus of Control
      • Faulty Beliefs
  • 7.
    • 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!
  • 8. 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
  • 9. All Math Anxiety Is Learned
    • Remember the 1 st time you had anxiety?
      • What happened?
      • How did you feel?
    • You can UN-learn it!
  • 10. UN-Learning Anxiety
    • Remember your last positive math experience?
      • What happened?
      • How did you feel?
    • Positive affirmations
      • I CAN reduce my math anxiety
  • 11. 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
  • 12. 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
  • 13. 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
  • 14. 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
  • 15. Change the things it affects
    • Brain Functioning
      • Use Relaxation Techniques
        • Deep Breathing
        • Meditation
        • Muscle relaxation
        • Healthy lifestyle
        • (more on these later…)
  • 16. 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.
  • 17.
    • Overcome negative self talk – turn off that recording!!
    • Make sure your study environment is conducive to learning.
    • Find your learning style.
  • 18.
    • Become a Master Math Test Taker…
  • 19. 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…”
  • 20. Three Keys to Becoming a Better Test Taker…
    • Study Skills & Habits
    • Test Preparation
    • Post Exam Procedures
  • 21. 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
  • 22.
    • 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…
  • 23. Test Preparation…
    • Preparing for Tests
    • Reading your Instructor
    • Utilizing all Available
    • Resources
  • 24. Before the Test:
    • Determine test content and type
        • Have 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
  • 25. 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!
  • 26. 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?
  • 27. 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?
  • 28. 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!
  • 29. Be Prepared for the exam!
    • What should you take along on exam day?
      • Pencils?
      • Calculator?
      • Extra paper?
      • Textbook?
      • Notes?
  • 30. 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?
  • 31. 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.
  • 32. 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:
  • 33. 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.
  • 34.
      • Positive Thinking is a Plus+ Sign
  • 35. Positive Thinking About Math- 3 main Areas of Change
    • Stopping the Negative Self-talk
    • 2. Reducing Anxiety
    • 3. Managing Time
  • 36. SELF TALK What is it?
          • The running commentary in our heads
          • Are you aware of your internal monologue?
          • Is there a “pattern” to your self talk?
  • 37. 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.
  • 38.
    • 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!
  • 39. 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
  • 40. How do I change?
    • Through Awareness and Practice !
    • Keep a Log
    • Thought Stopping
    • Thought Substitution / Affirmations
      • Stated in the positive
      • The more specific the better
      • Keep them private
  • 41. Anxiety Reduction
    • Effective Relaxation Techniques:
      • Require practice
      • Must be simple
      • Must be able to do them “in the moment”
      • Should work!
  • 42. Anxiety Reduction
    • Life style issues
      • Sleep
      • Caffeine
      • Eating Nutritious Foods
      • Exercise
      • Alcohol & Drugs
  • 43. 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
  • 44. 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
  • 45. 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
  • 46. 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
  • 47. 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?
  • 48. 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?
  • 49. 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
  • 50. 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