he started to worry that he wasn't smart enough to solve math problems.

開始擔心自己並不夠聰明，無法解開數學題目

Maybe you know a similar feeling.

或許你也有同感

You sit down to take a math test,

你坐著寫一份數學考卷

and you feel your heart beat faster

感覺自己心跳加速

and your palms start to sweat.

開始流手汗

You get butterflies in your stomach, and you can't concentrate.

緊張得七上八下，也無法集中注意力

This phenomenon is called math anxiety,

這個現象就稱為「數學焦慮」

and if it happens to you, you're not alone.

假如你也有數學焦慮，請放心，你並不孤單

Researchers think about 20% of the population suffers from it.

研究人員估計，約有百分之二十的人飽受「數學焦慮」所苦

Some psychologists even consider it a diagnosable condition.

有些心理學家甚至認為，「數學焦慮」是能夠診斷出來的症狀

But having mathematical anxiety doesn't necessarily mean you're bad at math -

但擁有數學焦慮情形，並不代表你的數學就不好

not even close.

這兩者並無直接關聯

Laurent Schwartz went on to win the Fields Medal,

洛朗．施瓦茨之後贏得費爾茲獎

the highest award in mathematics.

獲得此獎是數學領域的最高榮譽

People might think that they're anxious about math because they're bad at it,

很多人可能認為，因為數學不好，所以才會有數學焦慮

but it's often the other way around.

但因果往往恰好相反

They're doing poorly in math because they're anxious about it.

他們之所以數學不好，是由於受到事先產生的焦慮感所致

Some psychologists think that's because

有些心力學家認為，因為

math anxiety decreases a cognitive resource

數學焦慮會降低一種認知資源

called working memory.

稱作「工作記憶」

That's the short-term memory system

工作記憶是一短期記憶系統

that helps you organize the information you need to complete a task.

協助你統整所需完成任務的資訊

Worrying about being able to solve math problems,

擔心自己解數學的能力

or not doing well on a test,

或是考試考不好

eats up working memory,

這些想法會吞噬掉大量的工作記憶

leaving less of it available to tackle the math itself.

只留下有限的工作記憶來解開數學題目本身

People can suddenly struggle with even basic math skills,

人們可能會因此突然解不開簡單的數學題

like arithmetic, that they've otherwise mastered.

像是算數，那些人們早就精通的能力竟瞬間失靈

Academic anxiety certainly isn't limited to math,

學術焦慮當然不只侷限於數學領域

but it does seem to happen much more frequently,

但焦慮看似越來越常發生

and cause more harm in that subject.

並在該領域造成更多傷害

So why would that be?

所以究竟為何會這樣呢？

Researchers aren't yet sure,

研究人員目前也尚未得到定論

but some studies suggest

但有研究指出

that the way children are exposed to math by their parents and teachers

孩子對數學的看法受父母與老師

play a large part.

很大的影響

If parents talk about math like something challenging and unfamiliar,

假如父母在提到數學時，把數學形容成具有挑戰或不熟悉的樣子

children can internalize that.

小孩會把這樣的形象內化

Teachers with math anxiety are also likely to spread it to their students.

具有數學焦慮的老師也可能把焦慮傳給他們的學生

Pressure to solve problems quickly dials up stress even more.

解題帶來的壓力更快和焦慮產生連結

And in some cultures, being good at math is a sign of being smart in general.

在有些文化中，數學好大抵而言是聰明的象徵

When the stakes are that high,

當難度很高時

it's not surprising that students are anxious.

學生會有焦慮感也就無可厚非了

Even Maryam Mirzakhani, an influential mathematician

就連瑪麗安·米爾札哈尼，這位深具影響力的數學家

who was the first woman to win the Fields Medal,

首位獲得費爾茨獎的女得主

felt unconfident and lost interest in mathematics

也沒有對自己的數學能力充滿信心，有點興趣缺缺

because her math teacher in middle school didn't think she was talented.

原因在於國中數學老師並不覺得她有數學天賦

So if you experience mathematical anxiety,

所以假如你正經歷著數學焦慮

what can you do?

究竟該如何是好呢？

Relaxation techniques, like short breathing exercises,

放鬆技巧，像是短時間呼吸運動

have improved test performance in students with math anxiety.

已增進有數學焦慮症的學生的考試表現

Writing down your worries can also help.

寫下自己的擔憂也有助於紓解焦慮

This strategy may give you a chance to reevaluate a stressful experience,

這個策略或許能給你一次機會，重新檢視自己的壓力經驗

freeing up working memory.

讓工作記憶更有餘裕

And if you have the chance,

假如你有機會

physical activity, like a brisk walk, deepens breathing

活動身體，像是快步健走，能促進深層呼吸

and helps relieve muscle tension,

幫助舒緩肌肉緊繃的問題

preventing anxiety from building.

預防焦慮累積

You can also use your knowledge about the brain

你也可以運用大腦的相關知識

to change your mindset.

去改變自己的心態

The brain is flexible,

大腦富有彈性

and the areas involved in math skills can always grow and develop.

涉及數學能力的區塊總是能有所增長與發展

This is a psychological principle called the growth mindset.

這是一種名為「增長型心態」的心理原則

Thinking of yourself as someone who can grow and improve

想像自己是能夠成長與進步

can actually help you grow and improve.

真的能幫你帶來實質的成長與進步

If you're a teacher or parent of young children,

假如你是老師或孩子的父母

try being playful with math and focusing on the creative aspects.

試著帶著玩心看數學，著重在創造層面

That can build the numerical skills

如此一來，便可建立許多技巧

that help students approach math with confidence later on.

能在接下來協助學生充滿信心學習數學

Importantly, you should give children the time and space

重要的事，你應該要給予孩子時間和空間

to work through their answers.

去解開題目

And if you're an administrator,

而假如你是位管理者

make sure your teachers have the positive attitudes

確保你管理的老師是否有著積極的態度

and mathematical confidence necessary

與對數學的信心

to inspire confidence in all of their students.

這對啟發學生的數學信心十分必要

Also, don't let anyone spread the myth

同時，不要讓任何人傳播迷思

that boys are innately better than girls at math.

相信男生天生的數學能力就優於女生

That is completely false.

這完全不正確

If you experience math anxiety,

假如你也經歷數學焦慮

it may not help to just know that math anxiety exists.

迷思並不足以幫助你了解數學焦慮的存在

Or perhaps it's reassuring to put a name to the problem.

或許只是讓你確信自己為所遇困境安加罪名

Regardless, if you take a look around yourself,

無論如何，假如你仔細觀察周遭

the odds are good that you'll see someone experiencing the same thing as you.

你有很大的機會可以看見，有許多人也面臨和你一模一樣的處境

Just remember that the anxiety is not a reflection of your ability,

只需記得，焦慮並非反映你的能力優劣

but it is something you can conquer with time and awareness.

而是經過時間與覺察，你就能戰勝的挑戰