How to Conquer Math Anxiety

A solution to eliminate math anxiety led to a journey to handling other fears and worries.
Image from Pixabay People Domain

Overview Math Anxiety

Mathematics is a subject on school that many students face difficulties and experience panic, stress and anxiety. If not addressed in time they may develop various emotional and physical symptoms related to long term anxiety disorder and depression.

Math Anxiety is basically anxiety about one's ability to solve mathematical problems. Mark H Ashcraft, an American Academic and the chair of the Department of Psychology at the University of Nevada, Las Vegas, defines Math Anxiety as

a feeling of tension, apprehension, or fear that interferes with math performance

The academic study of math anxiety originates as early as the 1950s, where Mary Fides Gough introduced the term mathemaphobia to describe the phobia-like feelings of many towards mathematics. The first math anxiety measurement scale was developed by Richardson and Suinn in 1972. Since this development several researchers have examined math anxiety in empirical studies.

In 1980 Tobias and Weissbrod described Math Anxiety as

the panic, helplessness, paralysis, and mental disorganization that arises among some people when they are required to solve a mathematical problem.

and it is thought to affect a large portion of the population.

Dimensions of Math Anxiety

Math Anxiety is an issue we can deal with in and outside classroom. This anxiety is a negative reaction to mathematics, which can be from we getting slightly tense to being debilitated and useless. This type of anxiety can arise in many situations, not just in facing mathematical problems. Zhe Wang, assistant professor in the Texas Tech Human Development and Family Studies, clarifies, whether it be taking a math test or walking into a math class, there are variety of situations involving math that can be anxiety inducing.

She says on the situations that cause Math Anxiety to arise,

It's related to testing anxiety, but it doesn't have to be tests. They don't feel it in other situations they don't necessarily have general anxiety.

Math anxiety in social situations, such as counting out change, or calculating contribution of out dinner bill among friends, and calculation anxiety of any kind, which is the anxiety that arises while solving a math problem on an assignment or in the class, all are types of math anxiety, Wang says , people can face.

Although there are three dimensions of anxiety, they are usually highly correlated. Meaning if you experience one, you are likely experiencing another.

Disliking math and having math anxiety are two separate issues altogether and they are not similar, as someone who is good or bad at math can dislike certain aspects of the subject, Wang explains.

Symptoms of Math Anxiety

Math Anxiety manifests itself in a variety of ways, including physical, psychological and

The strong negative correlation between high math anxiety and low achievement is often thought to be due to the impact of math anxiety on working memory.

behavioral symptoms, that can disrupt a student's mathematical performance.The strong negative correlation between high math anxiety and low achievement is often thought to be due to the impact of math anxiety on working memory. Working memory has a limited capacity and when solving mathematical problems, a large portion of this capacity is dedicated to solving problem. However in individuals with math anxiety much of this space is taken up by anxious thoughts, thus compromising the individual's ability to perform.

Symptoms of Math Anxiety include

Emotional Symptoms : unusual nervousness, feeling helplessness, lack of confidence, fear of getting things wrong. Even thinking and talking about the subject mathematics is enough to cause stress for the student.

Physical symptoms : racing heart, irregular breathing, nausea, sweating, stomach ailments, nail butting.

Frustration and a feeling of being alone.

Repeated failing to understand from where to start with questions or struggling to get the right answer.

Confused and just wanting to quit and live alone.

Very stressed and panicked before and during examination.

Begin to shut down and stop listening in class.

Working Memory and Anxiety

Various studies have shown that when people of any age, experience high levels of anxiety their working memory capacity suffers. This is said to occur because more cognitive energy is devoted to manage the anxiety. Therefore executive resources experience disruption and cannot focus on elements of the working memory.

Recent study using brain scanner (fMRI) have shown that math anxiety has measurable effects on the parts of the brain used to understand math.


File Source : http://www.frontiersin.org/Neurotrauma/10.3389/fneur.2013.00016/full Description : FMRI scan during working memory tasks. Working memory tasks typically show activation in the bilateral and superior frontal cortex as well as in parts of the superior bilateral parietal cortex. The highlighted regions showed significantly different activation between an individual performing a 1-Back task versus a 2-Back task.(Graner J, Oakes TR, French LM and Riedy G 2013) Author : John Graner, Neuroimaging Department, National Intrepid Center of Excellence, Walter Reed National Military Medical Center, 8901 Wisconsin Avenue, Bethesda, MD 20889, USA

This means that whilst someone is in a state of anxiety, they will struggle to understand the math problems being taught or attempt questions.

When Math Hurts: Math Anxiety Predicts Pain Network Activation in Anticipation of Doing Math Source https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0048076

Lyons and Beilock,2012 states that

Bad experiences with math in the past mean that the brain sometimes associates math with pain, so the regions of the brain associated with pain processing are activated when think about math.

This only occurs when thinking about math, but doesn't occur when the brain is actually doing math. The brain may see the math as a threat, so the natural response is to run away from math in a similar way as one would run from a tiger.

Reference

Reference : Marshall, E., Mann. V., & Wilson, D. (2016). Maths anxiety: A collaboration. HEA STEMconference, Nottingham

Anxiety

Where as anxiety is a sense of fear and worry and it is not uncommon among students with math anxiety. According to Peg Rosen - a veteran parenting and family health writer, this anxiety stems from a fear of not being able to keep up with peers, as well as feeling different and worrying about the future. This issues can oftentimes interfere with a student's ability to be present in the classroom and attend to the task at hand.

Math Anxiety - Causes and Impact

There may be various reasons of math anxiety, however while addressing math anxiety in the classroom, Improving schools 17(1), 99-115, Finlayson M stated that math anxiety is usually linked with the kind of teaching styles experienced in the classroom, which often focus on memorization and rote recitation. Their early math teaching may have been from teachers who were anxious themselves thus over-compensated by emphasizing a black-and-white, right-or-wrong approach.

Poor preparation leads to poor performance which is another negative math experience, making the student more anxious as it reinforces their view that they are bad at math.

Most affected people have had negative math experiences such as embarrassment or humiliation from failure, teachers who are insensitive or uncaring, negative attitudes about math from peers or family, and traditional rote learning rather than learning the process. Math therefore triggers negative thoughts and memories, so many math anxious students avoid math. This could mean avoiding subjects or modules they think contain math or statistics or in situations they have to study math, avoid studying until last minute. Poor preparation leads to poor performance which is another negative math experience, making the student more anxious as it reinforces their view that they are bad at math.

Working Memory Classroom Strategies

It is emphasized to build up strategies that focus on reducing anxiety as a tool to create environments that are conductive to all working memory capacities. Because high level of anxiety can further disrupt working memory function, it is important to present material in a familiar and structured format that will divide into small units of the necessary steps and tasks.

Working Memory and Classroom Strategy reduces pain

Understanding math is critical. Once students realize they can do the math, the whole notion of math anxiety can be overcome.
Photo by Jonny Mansfield on Unsplash

This helps to alleviate worry and anxiety, as well as working memory demands. The strategies below can be applied to help the students to overcome math anxiety.

Routine and Regularity :- Daily rituals, discipline, routines allow expectation and activities to become habit and thus automatic. A consistent school, period or class schedule reduces pressure on working memory and allows students on instructions.

Memory Aids :- Checklists and Cues are very helpful. These can be created for any activity or process. One word cue or visual may be used for performance and upcoming tasks. A card or subtle signal can help students with weak working memory skills stay on task without drawing attention to them or distracting other classmates.

Task Break-down :- Micro-Unit and Structure - Tasks can be broken up into parts allow for things to be done in smaller steps, therefore making them more manageable for students to complete. Focusing on one step at a time can prevent students becoming overwhelmed too easily.

Understanding Strength and Weakness :-

Use preferred processing method - a teacher should be friendly with the students' strengths by providing instructions and materials in a manner that best fits a variety of students, learning styles (visual, auditory, kinaesthetic) . This allows all students to feel comfortable in the classroom.

Reinforce what works - working memory is similar to a muscle; the more we use it , the better it works. Practice and repeat strategies that work best for students to encourage independent application.

Use Visuals - visuals provide students with a format that is often easier to process and remember than spoken and written words

Technology as an Aid :- Assistive Technology can be incredibly helpful in supporting learning and instruction by alleviating some working memory demands. Appropriate technological tools help students to better manage large amounts of information, which in turn reduce anxiety.

In order to approximately manage anxiety and allow students with varying working memory capacities Landmark School pioneered Six Teaching Principles which are widely regarded. To learn more click here

Overcoming Math Anxiety

Even though math can be difficult for multiple reasons. One cannot improve if she or he does not make any effort to learn from class materials or ask for help.

Avoiding math or statistics is becoming increasingly hard given in the most competitive environment we are heading now. However, math anxiety can be overcome within a nurturing environment, recognizing and controlling the anxiety and by accepting that math requires practice rather than inbuilt ability.

Teachers and parents have an important part to ensure students understand the math being presented to them
Photo by Michel Porro on Unsplash

Understanding Math

Many of the students with math anxiety demonstrate an over reliance on procedures in math as opposed to actually understanding the math. When they try to memorize procedures, rules and routines without much understanding, the math is quickly forgotten and panic soon sets in.

Think of math as memorizing procedures - what if we forget a few? Therefore with this type of strategy, a good memory will help, but, what if we don't have a good memory. Understanding math is critical. Once students realize they can do the math, the whole notion of math anxiety can be overcome. Teachers and parents have an important part to ensure students understand the math being presented to them.

Positive Reinforcement

Students with math anxiety need to feel that they can excel at math. Parents and teachers need to review home-task with them point out all the questions she or he got right. Putting an emphasis on correct answers rather than mistake makes all the difference. However positive environment and attitudes come with quality teaching for understanding which often not available with many traditional approaches to teaching mathematics and statistics.

Asking Questions

Ask question whenever needed is good approach until the instructions is clear. It is applicable for the students and also for the parents and teachers. Parents and teachers need to understand whether their illustrations and or demonstrations or simulations are clear with the students.

Asking question is an aid to math anxiety

Parents and teachers need to understand whether their illustrations and or demonstrations or simulations are clear with the students.

Photo by Nicole Honeywill on Unsplash

Practice Math

Students must not just read over notes - do the math. Practice regularly, we must make ourselves sure that we can honestly state that we understand what we are doing. Math anxiety conjures up fear of some type. For the most part, math anxiety is the fear about doing the math right, our minds draw a blank, and we think we'll fail and of course the more frustrated and anxious our minds become, the greater the chance for drawing blanks. But regular practice makes us stronger, builds confidence and we can easily overcome the fear of drawing blank and make us perfect.

Get a Tutor

When total understanding escapes us, we may opt for hiring a tutor. Teachers can have a great impact on our feelings about math. Even if the school teacher is enthusiastic about math, supplement teaching with a good and qualified tutor. Tutors can provide personal attentions that is hard to get at school. Tutors can look after personalized problems and help understanding and conceptualizing math differently.

Call a Friend

Call and work with peers who understand math. Study and practice math jointly or in a group is very

We should request her or him for joint practice if possible, build confidence and have fun in doing math, make the environment easy and positive and overcome anxiety about math.

Photo by Dustin Belt on Unsplash

effective. We must share our feeling, worry about math with our chosen friends and ask for their help in understanding math. Sometime a different approach gives huge relief. Request her or him for joint practice if possible, build confidence and have fun in doing math, make the environment easy and positive and overcome anxiety about math.

Anxiety Reappraisal

The most significant people in a child's life are parents and teachers, which signifies they have the biggest influence in the child's life.

If either parents or teachers express negative attitudes about math or about the performance of the children, they can grow up believing math ability innate and success is tied to giftedness.

A simple solution for math anxiety may be possible by re-framing it. Instead of expressing nervousness, parents and teachers should express excitement, how the child is progressing.

It may sound counter-intuitive but several research papers say it works wonder.

Practice other tools like EFT

Dr Katie Nall advocates in her TedTalk show that EFT or Emotional Freedom Technique as a possible remedy to overcome Math Anxiety. However This technique lacks sufficient scientific evidences. While some of the advice we may find helpful but surely it is not to be considered as medical advice. .

A solution to eliminate math anxiety led to a journey to handling other fears and worries. Emotional Freedom Technique (EFT or Tapping) proves to be a powerful method to deal with emotional challenges. Dr. Nall earned her Ph.D. in Mathematics Education in 2011 from Florida Institute of Technology while she worked full-time, authored her book, “CR8 UR F8”, and tried to keep it all together. While researching for her dissertation, Dr. Nall looked for a solution to help students who had fear, worry, and anxiety about taking college level math classes. It was this topic that led Dr. Nall to find a way to help not only students, but also others eliminate fear, worry, and anxiety using a new and exciting method. Dr. Nall is a Certified Practitioner in Emotional Freedom Technique (EFT or tapping) to assist others in overcoming fear, anxiety, and stress.

Practice Mindfulness

Since math anxiety is a certain degree of mental illness associated with combination of various factors, mindfulness practice is a great aid to overcome math anxiety like other related ailments like Stress, Anxiety and Depression, PTSD etc.

Mindfulness, Awareness, Consciousness, Wakefulness, Living in the moment, Being in the now, Appreciating the present, Stopping and smelling the roses. These many names describe a deceptively simple concept.

To be mindful means to pay attention to the present moment, to be aware of what we are thinking, feeling and doing as well as what is happening around us.

To be mindful means to give our mind a break from rehashing the past or worrying about the future. Instead, we appreciate and accept the present.

To be mindful means to realize that our lives consist of moments, and that each present moment is what we have.

To be mindful means to give our mind a break from rehashing the past or worrying about the future. Instead, we appreciate and accept the present.
Photo by Jared Rice on Unsplash

Our mind wander constantly.

Many different philosophers have developed concepts of mindfulness as well as strategies for cultivating it.

In general, meditation is the primary practice through which we learn mindfulness.

There are numerous forms of meditation and countless ways to encourage a more mindful attitude in oneself.

Find one suitable and parents should start practice along with their child and relax. Meditate, even if for 10 minutes will do.

Reflect on our goals for the day and affirm our compassion, patience, and loving kindness towards all beings.

Next is breathing. Deep breathing practice is very commonly used to nurture our inner state and give intense peace in mind before our work, while doing work and post work. Two or three long inhale and exhale reduce our tension immediately. We must adopt one breathing technique and practice with our child so she or he feel comfortable in school and perform better.

Eating Mindfully - as renowned Buddhist teacher Thich Nhat Hanh reminds us

eating is a meditative practice

We must set aside all distractions, turn off the TV, put phone out of the sight, close any book, magazine etc. Take this time to focus on the meal, relish and enjoy.

Realize all that has happened to make this meal possible: the farmers who grew the food, the rain that watered it as it grew, all the people and events that came together to make this meal possible.

Express gratitude and appreciation for our meal. This practice is quite similar to the Christian habit of saying grace before eating—in both cases, we acknowledge our good fortune and extend compassion to those who do not have adequate food.

Gratitude is the great way to reduce and overcome any kind of anxiety.

Final Thought

Various studies considered behavioral techniques to reduce mathematics anxiety, Researchers studied how expressive writing could help reduce mathematics anxiety before a class or test.

Expressing anxiety through writing before a test, class or any academic situation to unload stress is the focus of the study. When a person thinks too much about the stress of an upcoming test or class, the overthinking interferes with that person’s thought processes.

We got the idea from a math chat on Twitter, and I loved it! Give students 5 minutes no pencil to discuss the assessment before they take it.Eased test anxiety&walking around hearing the student discussion was so valuable. What a great idea! Let me know how it goes @CoppockMrs pic.twitter.com/t1APhbFVF5
— Colleen Johansen (@mathteachmrsj) February 27, 2019

Regardless of any techniques one can use to alleviate her or his math anxiety, making any amount of effort could be beneficial for some students.

Abubakarr Yillah, first-year Ph.D student in applied mathematics from The Gambia, West Africa and coordinator of the Tech Department of Mathematics and Statistics Tutoring and Study Center says,

anyone can face mathematics anxiety.

When you see a problem, even if you can’t solve it immediately, you’ll always have that fear that you will not be able to solve it,
But if you spend time on it, that anxiety starts going away.

Myth and Stigma of Anxiety, Depression and Other Mental Illness

Stigma is when people around view us in a negative way because we may have distinguishing characteristic or personal trait that is thought to be or actually is, a disadvantage. Most unfortunately negative attitudes and beliefs toward people who have mental health condition are common.

Stigma can lead to discrimination. Discrimination may be obvious and direct, such as someone making a negative remark about our mental health or on our treatment. Or it may be unintentional or subtle, for example someone is avoiding us because the person assumes we could be unstable, violent or dangerous due to our mental illness.

There are numerous myths about depression, anxiety and other mental illnesses that are very prevalent in our society. Beliefs that mental illness is a sign of weakness, is untreatable, and can be conquered through sheer willpower prevent people from seeking treatment. Beliefs that mental illness is simply a result of bad parenting, a chemical imbalance, an improper diet, or not having found religion lead people to seek unhelpful - and sometimes harmful treatments. Beliefs that mental illness is a sign of de-valence, is associated with violence and renders people incapable of healthy relationships lead people avoid those who are struggling.

With such myths and stigma rampant in society, it is important that we educate ourselves on truth about mental illness, so that we are not making decision on them and further perpetuating them.

Overview - Anxiety and Depression

Anxiety and depression can occur at the same time. Although each condition has its own causes. They are like flip sides of same coin. Nancy B Irwin PsyD says

Being depressed often makes us anxious, and anxiety often makes us depressed.

The following symptoms of Anxiety and Depression are commonly seen and overlap such as

Difficulties in sleep or sleeping problem

Concentration deficiency

Irritability

But there are several key factors that distinguish Anxiety and Depression.

What is Anxiety ?

The American Psychological Association defines Anxiety as

an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure

People with Anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. They may also have some physical symptoms such as sweating, trembling, dizziness, or a rapid heartbeat,

While Anxiety can cause distress, it is not always a medical condition.

When an individual faces potentially harmful or worrying triggers, feelings of anxiety are not only normal but necessary for survival.

Since the earliest days of humanity, the approach of predators and incoming danger sets off alarms in the body and allows evasive action. These alarms become noticeable in the form of a raised heartbeat, sweating, and increased sensitivity to surroundings.

These increased sensitivity causes production of significant quantities of chemicals which are known as stress hormones namely cortisol, adrenaline, and non-adrenaline. The obvious fall out of these reactions are increased heart rate, heightened muscle preparedness, high blood pressure, sweating and preparedness. These physical changes alert us either to take the event forward or withdraw from it, which is known as "flight or fight" response.

In today's demanding world, we tend to get stressed out frequently, anxieties now revolve around work, study, money, lifestyle, family life, health and other crucial issues that demand our attention without necessarily requiring the flight-or-fight reactions.

The nervous feeling can easily creep on us easily before an important life event or during a difficult situation and it is a natural reaction. It can still be essential for survival. Normal anxiety is an emotion that we all get when we're in stressful situations.

Anxiety Disorder

However the duration or severity of an anxious feeling can sometimes be out of proportion to the original trigger or stressor. Physical symptoms like increased blood pressure and nausea, may also develop.These responses move beyond anxiety into an anxiety disorder.

The American Psychological Association describes a person with anxiety disorder as

having recurring intrusive thoughts or concerns.

Once anxiety reaches to a level of a disorder it can interfere and create hurdles in daily activities and life.

In her TED talk Olivia Remes talked about Anxiety, various Anxiety Disorders and how to cope with Anxiety. Here is the link .

Physical symptoms and behavioral changes caused by generalized anxiety disorders are :

Fatigues

Concentration deficiency and memory failures

Muscle tension and pain

Increased pulse rate

Grinding teeth

Restlessness

Insomnia and falling asleep

Emotional Symptoms are

Irritability

Uncontrollable fear and worry

Dread feeling

Panic

What is Depression ?

WHO - World Health Organization defines Depression as

Depression is a common mental disorder, characterized by persistent sadness and a loss of interest in activities that you normally enjoy, accompanied by an inability to carry out daily activities, for at least two weeks.
In addition, people with depression normally have several of the following: a loss of energy; a change in appetite; sleeping more or less; anxiety; reduced concentration; indecisiveness; restlessness; feelings of worthlessness, guilt, or hopelessness; and thoughts of self-harm or suicide.
Depression is treatable, with talking therapies or antidepressant medication or a combination of these.

If the symptoms stay for at-least two weeks then an individual may be diagnosed with depression.

Some forms of depression are slightly different or they may develop under unique circumstances. Those are :

Dysthymia or Persistent Depressive Disorder - It's a major depression, symptoms last for more than two years

Postpartum Depression - Some women experience various syndromes of anxiety and depression prior to, during and post delivery. The feelings of extreme sadness, exhaustion that accompany postpartum may cause serious health problem for both mother and baby.

Psychotic Depression - It occurs when an individual has major depression along with some forms with psychosis such as hallucinations, delusions, feeling of poverty, guilt or illness.

Seasonal Affective Disorder - When some depressive syndromes become evident with the season fro example winter and pass away with the arrival of following season. It is very typical in nature.

Bipolar disorder - It is severe and different form of depression. An individual can experience episodes of extremely low mood that are very similar to major depression then it is called bipolar depression. A person with a bipolar disorder experiences extreme high-euphoric and irritable moods called mania or a less severe called hypomania.

Some more types are added in DSM-5 such as disruptive mood dysregulation disorder (diagnosed in children and adolescents) and PMDD - premenstrual dysphoric disorder.

Women are more likely than men to experience depression.
Photo by Anh Nguyen on Unsplash

Symptoms of Depression

According to American Psychiatric Association depression symptoms may vary from mild to severe and can include :

Feeling Sad or having a depressed mood

Loss of interest or pleasure in activities once enjoyed

Changes in appetite - weight loss or gain unrelated to dieting

Sleeping trouble or excessive sleeping

Fatigue and loss of energy

Increase purposeless physical activities or viable slowed movements and talking

Feeling hopelessness or worthlessness or guilty

Difficulty in concentration, thinking or making decision

Thoughts of death or suicide

Aches or pains, headache, cramps or digestive problems - persistent without physical cause

Apart from above some medical conditions such as thyroid problems, vitamin deficiency, brain tumors etc may trigger depressive symptoms.

Depression affects approximately 1 in 15 adults i.e 6.7% in any time across the world. Affected teens are slightly higher. Women are more likely than men to experience depression. Some studies show that one third of women experience a major episode of depression in their lifetime.

Not every one with depression experiences all the symptoms. It varies person to person.

Depression and anxiety put together is the leading cause of disability worldwide and is a major contributor to the overall global burden of disease.

Causes of Anxiety and Depression

The causes of Anxiety and depression are complicated. Any cause may occur once, few cases may occur simultaneously, one cause may trigger other causes and more importantly it varies person to person. It may be common for some cases or sometimes it is unique.

Possible causes include :

environmental stressors such as difficulties in studies, at workplaces , relationship problems, family issues.

genetics

medical factors such as a symptom of different disease, side effect of medication or the stress related to prolonged illness

brain chemistry - misalignment of hormones and /or electrical signals of brain.

substance withdrawal

Self-help Test

Few self help tests are available online which may be useful to identify signs. We know what is normal for us. If we find ourselves experiencing feelings and behaviors that are not typical. or if something seems off, these might be a sign we need to seek help from experts. It is always better that we are open with our feelings and behaviors in front of healthcare providers, so that symptoms are properly diagnosed and treatment can start as early as possible.

However online self-diagnosis are helpful to understand what may be happening but the results are not a replacement of a professional diagnosis from our doctors. There are several conditions that may be impacting our conditions, a profession health care provider may be the best option to consider.

The listed sights provide self-help diagnosis of Anxiety and Depression

Anxiety Test
Depression Test
Depression and Anxiety Test

Risk Factor -

Teens across the world are increasingly facing anxiety, depression and taking suicide as a remedy for their distress. Problem is, most of the cases we cannot judge a person, who is thinking to commit suicide unless the person has a history of failed attempt(s) of the same.

No Stigma - let us take it forward to a frank discussion

If you have ever considered committing suicide or have attempted suicide , you are certainly not alone. It is also amazing, that strong and even famous people ( think of Anthony Bourdain ) have done the same. But the question is how can you seek help for your suicidal thoughts, while avoiding the label of having 'mental health problems , that could follow you around the rest of your life ?

You may be feeling this way, taking your life can seem like the best way to rescue yourself from an overwhelming emotional storm.

May be you are experiencing unbearable health conditions, burden of financial debts, very bad relationship issues, or someone giving you enormous trouble that you feel that you can't bear it anymore, you may be feeling some supernatural forces working around you, fearing you won't have a meaningful life, everything is closed for ever, you are unable to sleep for months after months, possibly you are wondering another day alive have no meaning.

fearing you won't have a meaningful life, everything is closed for ever, you are unable to sleep month after month

Photo by Megan te Boekhorst on Unsplash

Perhaps you have been to therapists, treatment centers, spiritual gurus and still can't get out of your destructive thinking patterns. You might feel the same or even worse from focusing on your problems, which feeds them with energy and makes them even bigger. You are feeling that you are exhausted.

Yet even at your darkest moments, you don't want to be a burden to your parents, relatives, friends who love you by telling them about your suicidal thoughts.

You would hate to cause them to worry, support you financially when you can't work or sign or feel like failures for not knowing how to help.

You may have been told or understood somehow that these are signs of a mental health problem, but what if it's really just your emotional baggage that's holding you hostage ?

Think about it, my dear. Your subconscious mind's most important job is your survival. To protect you by warning you about danger what we might call gut feelings, red flags and intuitive messages. And in order to do so, it has to determine what threats to your survival look and feel like. so it relies on its past experience.

Your subconscious stores every experience you have ever had in both your present and past lives plus all the emotions wrapped around them. It stores the emotional experiences of your ancestors too, since they're part of your DNA. That's a lot of lifetimes of emotions to be carrying around !

Whether it's anger, fear, sadness, joy, love or happiness, these stored emotions have a snowball effect, get bigger each time you feel them. The positive emotions are great, it's the negative ones that destroy your confidence. and cause problems. You need the lesson learned from negative experiences not the baggage.

How to free yourself from anxiety, depression and suicidal thoughts ?

Take two or three deep breath slowly and imagine something that upset you recently, how much emotion you felt about it. How could it had been different if you only experienced half or part of that emotion ? Wouldn't that be easier to handle ?

Of-course that would be easy! That is how you deserve to live your life.

You can, if you heal your subconscious mind and release all that pent-up emotional baggage you've been carrying around with the help of an expert healer.

And most importantly it does not take years, months or weeks to release the negative emotional snowballs that cause your suicidal thoughts. It just take few hours and can even be done over telephonic conversation - no mental health stigmas attached.

Rest assured, there is no need to know where the emotions originated (or believe in past lives) to release them. Your subconscious mind has all of that information and will take you exactly where you need to go to heal them up.

Nature have provided us tools that help us to release our emotional baggage, crying, laughing, singing and talking.

Just talk, speak out, tell your problems to someone close to you. You will feel immediate relief. If you are unable to talk then sing your favorite songs - if it is not possible then listen to good music. Here is one of them.

Anxiety and Depression - Self Help

In some cases, an individual can treat anxiety and depression disorders at home without clinical supervision. However this may not be effective for extreme cases and it is also to be taken into consideration that the willingness of the individual is positive.

There are several exercises and techniques that are available to cope with anxiety and depression. Some of them are :

Stress Management

Learning to manage Stress can help to limit potential triggers. In today's world stressful events are inevitable and we cannot avoid those events but certainly we can practice to look at them differently and make ourselves ready to fight diligently without harming our physical and mental health. A complete guide is available here > Stress: Facts, Causes and Remedies

Relaxation Technique

Relaxation techniques can improve your quality of life and may reduce symptoms of depression and anxiety. Find an activity that feels right for you and you can practice regularly, such as:

yoga

meditation

breathing exercises or pranayam

long bath

swimming

walking in nature

music

massage

Lifestyle Management

good food-habit

habit to take early bed

controlling time on Mobile Phones, TV, Computers

Reading good books - It's a great way to relax. There’s even research that shows that reading books on spirituality or psychology may boost your mood. A book for example Autobiography of a Yogi - you can get online link here > Paramhansa Yogananda - A Oneness of Silence

An active lifestyle with a balanced diet can help keep anxious emotions and depression within healthy limits.

Support Network

Talk with known people who are supportive. Support group services may also be available in the locality and online.
like
Vandrevala Foundation - trained counselors are qualified and are available day and night online

Counseling

A standard way of treating anxiety, depression is psychological counseling. This may be cognitive behavioral therapy (CBT) , psychotherapy or a combination of therapies.

Conclusion

My favorite is Public Confession Therapy which was developed by Oprah Winfrey, sometimes it is also known as Oprahfication.

When we do something wrong or something wrong had happened to us, make a significant impact in our subconscious space. In these types of situation there are two typical reactions that pull in opposite directions.

On the one hand, we might want to hide what we have done or done on us If nobody finds out, then it may feel like we didn’t do it at all or not happened to us at all - which in turn we burden our subconscious mind .

On the other hand, we might just want to confess what we have done wrong or done by others on us. That gets the problem out into the open and helps people to move forward - which does the opposite of the above, means we are able to unload our subconscious burden and feel free.

This is what Oprah does in her shows, helping her guests to unlid the vapor from the subconscious container. The viewers also make themselves acquainted with the guests as if they are also releasing their pain mentally may be to the Universe.