Math anxiety consumes working memory needed for actual problem-solving — reduce it before homework, not after failure.

When your emotion doesn't serve the situation, do the opposite of what it pushes you to.

Rank your fears from least to most anxiety-provoking, then face one each week.

In depression, exit "wait until I feel better" to "do then feel".

Build a 5-7 step ladder of social situations ordered from least to most anxiety, climb one rung per week.