This document provides information from a workshop on managing math anxiety. It discusses common symptoms of math anxiety, potential causes, and strategies for overcoming math anxiety. Some key strategies include changing negative self-talk, using relaxation techniques to reduce anxiety, improving time management skills, developing strong study habits, preparing effectively for tests, and engaging in positive thinking. The workshop aims to equip students with tools to help them successfully manage math anxiety.

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