What is Math Anxiety and How Can You Manage It?

Math is everywhere. For college students, it might mean balancing a budget, making sense of financial aid forms or getting through at least a math course or two, no matter your degree program. Beyond the classroom, math shows up at the grocery store, at work, on the news and in your everyday activities, like making a recipe, shopping sales or hanging pictures around the house.

But what happens when even the thought of math makes your heart race?

If that sounds familiar, you may be experiencing math anxiety.

What is Math Anxiety?

"Math anxiety is feeling unsure, nervous or fearful about learning or doing math," said Bethany Mueller, an adjunct instructor who has taught math at Southern New Hampshire University (SNHU) for more than a decade. "It can look different from student to student and even moment to moment, and it occurs in varying degrees."

If you've ever felt this way, you're not alone — math anxiety is common. According to Education Week, experts believe that between 20% to 30% of students experience it to some degree.

Mueller knows the feeling firsthand. It was her own struggle with math that brought her to teaching. "(I wanted) to help others who struggle with math, as I once did," she said.

These stressful feelings and fears around math go beyond the in-the-moment experience, with impacts that can run deep. "Research shows that math anxiety can have a significant impact on a student's ability to understand and apply mathematical concepts, even for a student who is otherwise very strong academically," said Mueller.

It can also follow students into their everyday lives and careers, whether you're going into a math-intensive field or not. "Generally speaking, doing math helps to develop reasoning, problem-solving and critical thinking skills, which are useful in every career field," Mueller said.

But does having math anxiety mean you're just bad at math?

Not necessarily, according to Mueller. "My own journey is proof of that," she said. "Most students who experience math anxiety are highly capable and can succeed with the right mindset and support."

You don't have to be a mathlete to pursue a math degree. Learn why, plus more on what a math degree is.

How Do You Know if You Have Math Anxiety?

While there is no single known cause of math anxiety, research in the National Library of Medicine (NLM) suggests it stems from a combination of environmental, biological and experiential factors. In Mueller's experience, many students connect their feelings to negative past experiences in a math class, like being embarrassed by a teacher or peers.

"Others directly correlate math anxiety with the fear of failure," Mueller said.

It can present in many different ways. "For some students, math anxiety causes an undercurrent of uncertainty," Mueller said. "They may doubt and second-guess themselves when working on specific concepts, like fractions or graphing. Others experience persistent negative thoughts that become overwhelming."

According to Understood.org, a nonprofit that provides resources for people with learning and thinking differences, additional signs and symptoms can include:

• Avoiding math class or assessments altogether
• Feeling anxious about math homework, even when able to complete it accurately
• Physical reactions, including a rapid heartbeat, dizziness, shortness of breath or unexplained aches and pains
• Refraining from asking for help out of embarrassment or shame
• Worrying about performing poorly on a test, even when understanding the material

Is Math Anxiety the Same as Dyscalculia?

Math anxiety differs from dyscalculia, a less common learning disorder affecting between 3% and 7% of the population, according to the Cleveland Clinic.

Dyscalculia affects the brain's ability to understand numbers and math concepts, while math anxiety is more of an emotional response. As Mueller noted, even students with strong math skills can experience math anxiety.

Understood.org explained the differences like this: "Doing math with dyscalculia is like hiking with an injury and not being able to climb to the peak. Doing math with math anxiety is like hiking while constantly worrying about what might happen if you try to climb to the peak."

Strategies to Manage Math Anxiety in College

The good news: this experience is manageable.

For students, Mueller recommends making a series of small changes, rather than expecting one single solution. "They can go a long way in overcoming negative feelings surrounding math and building confidence," she said.

According to Mueller, embracing a positive mindset is a good place to start.

"This may seem simple, but it can have a powerful impact," she said. "Try posting a motivational quote or verse in your study area as a reminder. Like this quote by Tom Hanks in the movie 'A League of Their Own': 'It's supposed to be hard. If it wasn't hard, everyone would do it. The hard is what makes it great.'"

Mueller also recommends the following tips: 

Create Good Study Habits

Mueller said the environment and timing of studying matter. "Study in a place where you feel comfortable and during a time of day that works for you," she said. "Make your study area a positive space — a place you want to be."

She also suggests starting lessons as early as possible and working a little each day rather than cramming, even if it's just 30 minutes at a time. "After all, it's better to eat a Big Mac in many small bites rather than one big bite," she said.

If you begin to feel overwhelmed while studying, Mueller recommends stepping away for a short break and returning with a fresh mind.

Taking notes is another study habit worth building. "The act of writing definitions, concepts and examples in our own words helps the brain understand and retain," she said. "Not to mention, having an organized notebook can be an invaluable reference as you work through course assignments." 

Review All the Material

Mueller recommends reviewing all lesson resources before attempting course assignments. "It's like trying to make Julia Child's Beef Bourguignon without looking at the recipe," she said. "Be sure to use — or at least look at — all the resources provided, like the textbook, lesson videos, tutoring options, your instructor and technology tools, and figure out which work best for your learning style."

Understanding the overall purpose behind your program's math requirements can also be motivating, Mueller noted. "If you're not sure, just ask," she said. "For many programs, there are direct and important mathematical applications that students need to learn for that career field."

Read more about how to study math.

Practice, Practice and More Practice

Like learning an instrument, consistent practice strengthens skills over time. "Practice makes progress," Mueller said. "Math is not a spectator sport — it's important to put pencil to paper and work problems to get comfortable with a concept and build confidence."

Mueller also notes that if your course doesn't have extra practice assignments, the internet can be a helpful place to look. 

Reach Out for Help

Mueller encourages students to be open with their instructors about challenges. "It's okay to be honest with your instructor about how you're feeling, and it may lead to a beneficial conversation about coping strategies," she said.

It can also help to seek out resources through your college or university's support services. SNHU, for example, offers 24/7 drop-in tutoring and academic coaching. If you're not sure where to start, your academic advisor can point you in the right direction.

Learn more about the role of student support services in college.

Reward Your Little Victories

Celebrating small wins can make a big difference. Studies show that each time the brain views something as a win, dopamine is released, boosting mood and motivation.

Mueller suggests rewarding yourself with something you enjoy each time you experience success, like completing an assignment or a unit. Over time, those small, positive moments can shift the way you see math altogether.

Remember, struggling with something new is a natural part of learning, not a sign of inability, according to Mueller. "If ever you find yourself feeling discouraged and consider giving up, don't say 'I can't do this,'" she said. "Say, 'I can't do this… yet!' And reach out for help."

Rebecca Cahill '26 is a content marketing assistant and writer at Southern New Hampshire University (SNHU). She completed her bachelor’s in creative writing and English at SNHU and is now pursuing a master's in English and creative writing. Based in Ohio, she has also written for FreshWater Cleveland and The Land and serves on the board of Literary Cleveland. When she’s not writing, you'll most likely find her nose in a book, dogs at her side, surrounded by way too many houseplants. Connect with her on LinkedIn.