Maths anxiety: why maths can feel scary and what helps

Maths anxiety shows up differently for different people. You might notice some of these:

• Your heart beats faster or your hands get sweaty when maths starts.
• Your mind goes blank, even on things you knew yesterday.
• You avoid maths homework or leave it until the last minute.
• You think "I can't do this" before you have read the whole question.
• You rush through a test just to get it over with.

Worry takes up space in your thinking. When part of your mind is busy worrying, there is less room left for the maths. That is why you can know a method well at home and still struggle with it in a test. The knowledge hasn't gone; the worry is crowding it out.

Students who feel anxious about maths are often perfectly capable of doing it. Sometimes anxiety starts after one bad experience, such as being laughed at for a wrong answer or falling behind on one topic that later topics depend on. Once you expect maths to go badly, every hard question seems to prove it.

Nobody is born knowing algebra. Everyone who is good at maths got there by practising, making mistakes and practising again. A mistake simply shows you what to work on next.

💡 Tip: Notice the word "yet". "I can't do simultaneous equations" sounds final. "I can't do simultaneous equations yet" is just where you are today.

These are simple things you can try. Not every one will suit everyone, so experiment and keep what works for you.

1. Slow breathing. Breathe in slowly through your nose while counting to four, then breathe out slowly while counting to six. Repeat a few times. Many students find this helps them feel calmer before a test.
2. Write your worries down. A few minutes before a test, write what you are worried about on a piece of scrap paper. Getting the worries out of your head and onto paper can leave more room for thinking.
3. Start with an easy question. In a test, you don't have to go in order. Find a question you are confident about and do it first. A quick success settles your nerves.
4. Break problems into steps. A long question is usually a few short questions joined together. Do one small step at a time (see the example below).
5. Practise under gentle timed conditions. At home, time yourself on a few questions with a relaxed limit. Slowly shorten it. The exam hall then feels more familiar.

Here is a question that looks long and frightening. Watch how it becomes five small, easy steps.

When a question scares you, ask yourself: "What is one small thing I can work out from what I'm given?" Then do that one thing. Our guide to word problems step by step has more practice.

Confidence grows from evidence. Each time you get a question right, you collect proof that you can do maths. So set yourself up to collect plenty of it.

• Study a little every day rather than in one long, stressful session.
• Start each session with a few questions you can already do, then move to harder ones.
• Keep a list of topics you have mastered. Read it when you feel low.
• Go back to older topics that feel shaky. Many hard SS topics feel easier once the JSS basics are solid.

What you say to yourself matters too. Try swapping unhelpful thoughts for kinder, more accurate ones:

1. The night before: pack your mathematical set, pencils, eraser and an approved calculator if allowed. Then stop studying and get a good night's sleep.
2. In the morning: eat breakfast, drink some water and arrive early so you aren't rushing.
3. Before the paper starts: do a few rounds of slow breathing. If you can, write your worries down on scrap paper.
4. When you start: read the instructions carefully, then find an easy question and do it first.
5. If your mind goes blank: put your pen down, take three slow breaths, and move to another question. Come back later.
6. Afterwards: don't compare every answer with your friends. Rest, then prepare for the next paper.

Our study tip on the night before and the morning has more detail.

You don't have to handle worry alone. Talk to a parent or guardian, your maths teacher or your school counsellor if worry about maths is stopping you from sleeping, eating or going to class, if you feel upset most days, or if the techniques here aren't helping.

A teacher can help fill gaps in topics that are causing the worry. A counsellor can help with the worry itself. Asking for help is a sensible, grown-up thing to do.

💡 Tip: Parents: if your child tells you they are anxious about maths, listen first. Avoid saying "Just study harder." Our guide on helping your child with maths at home has practical ideas.