From Stress to Success: Helping Youth Athletes Overcome Sports Anxiety- By Elisha

For many young athletes, the pressure to perform can lead to overwhelming feelings

of anxiety. From fear of failure to the pressure of meeting expectations, it’s crucial for

both athletes and their support systems to recognize that these feelings are normal and

manageable. Sports anxiety can manifest in many ways, from physical symptoms like a

stomach ache or a racing heart, to mental struggles such as fear of letting others down,

self-doubt, and even avoidance behaviours. These anxieties are often triggered by the

strong focus on performance and outcomes, which can lead to a sense of pressure that

is difficult to handle.

Understanding that sports anxiety is a natural process of the athletic experience

is important. In this post I hope to shine light on the effective strategies that can help

young athletes manage and work through these feelings. By fostering a supportive

environment, focusing on the process rather than the outcome, and incorporating

mindfulness practices, athletes can reduce their anxiety and improve their overall

performance. These strategies not only help to ease the mental and emotional stress of

performance pressure, but also helps to empower athletes to approach their sport with

greater confidence and enjoyment.

What Sports Anxiety Looks Like and How it Affects Performance

Sports anxiety is a psychological response to the pressures of competition,

expectations, and performance outcomes. It often arises when athletes are overly

focused on the outcome, such as, winning a game and meeting external expectations.

This can lead them to experience heightened levels of stress, not to mention can cause

a cycle of anxiety, where the fear of failure overwhelms their ability to enjoy the game or

perform well. Common signs of sports anxiety include a racing heart, nausea,

headaches, and frequent urination, as well as, irritability, self-doubt, and fear of letting

others down. Athletes may also struggle with negative thoughts that hinder their focus

causing them to fixate on mistakes and potential failures rather than enjoying the game

or focusing on their development. Understanding these signs and shifting the focus from

just performance outcomes to personal growth and skill development can help break the

cycle and reduce anxiety.

1. Creating a Supportive Environment

• Why It Matters: Youth athletes thrive when they feel safe and supported. Anxiety

often stems from external pressure, whether it’s from parents, coaches, or

teammates. A positive and understanding environment can help alleviate some

of the stress athletes feel.

• Strategies for Action: Encourage open conversations about anxiety without

judgment. Coaches and parents can foster a supportive environment that

focuses on effort rather than just outcomes. Emphasize the importance of

enjoying the game over winning at all costs.

2. Role of Coaches and Parents: Leading by Example

• Why It Matters: Coaches and parents play a key role in shaping an athlete’s

mindset. When adults display healthy attitudes toward stress, failure, and

competition, it helps normalize anxiety and teaches athlete’s how to manage their

emotions.

• Strategies for Action: Coaches and parents should praise effort and resilience,

not just winning. They can model positive behaviours and reactions, like staying

calm under pressure, problem-solving, and reflecting that it’s okay to feel

emotions.

3. Focus on the Process, Not Just the Outcome

• Why It Matters: Performance anxiety often arises from fear of failure of letting

others down. By focusing on the process, such as improving skills, staying

present, and personally growth, athletes are less likely to feel burdened by

expectations.

• Strategies for Action: Help athletes set small, achievable goals (e.g., improving

a specific skill) instead of focusing on perfect performance or winning. This shifts

the focus from fear of failure to progress and improvement.

4. Emphasizing Self-Compassion and Healthy Expectations

• Why It Matters: Youth athletes can be very hard on themselves, which only

increases feelings of nervousness and anxiety. Encouraging athletes to develop

self-compassion is key to reducing pressure and managing stress.

• Strategies for Action: Teach young athletes that mistakes are part of the

learning process. Encourage them to treat themselves with the same kindness

they would offer to a friend facing similar challenges. Help them understand that

growth comes from learning from one’s mistakes, not from being perfect.

5. Building Confidence through Preparation and Routine

• Why It Matters: Anxiety often stems from feeling unprepared or uncertain.

Building confidence through preparation can make athletes feel more in control

and reduce the fear of the unknown.

• Strategies for Action: Develop pre-game or pre-practice routines that help

athletes feel grounded and focused. This could include things like visualization,

stretching, or listening to music before competitions. When athletes feel

prepared, their anxiety levels often decrease.

6. Encouraging Mindfulness and Relaxation Techniques

• Why It Matters: Anxiety and nervousness can cause physical tension or distract

athletes from staying present. Mindfulness helps athletes stay focused on the

task at hand, making it easier to play their favourite sport without being

overwhelmed by intrusive thoughts.

• Strategies for Action: Introduce simple mindfulness exercises that athletes can

do before or during practices. For example, the 5 Senses scan can help athletes

ground themselves and reduce anxiety. Ask them to pause and focus on:

1. Sight: Look around and notice 5 things they can see

2. Touch: Focus on four things they can feel (like the texture of their jersey

or the ground beneath them)

3. Sound: Listen for three things they can hear (the sound of a ball

bouncing, voices, or their heart beating through their ears)

4. Smell: Identify two things they can smell (the freshly cut grass, the coffee

of someone on the sidelines)

5. Taste: Notice one thing they can taste (the snack they had earlier)

Overcoming Anxiety One Step at a Time

Overcoming Anxiety is a process that takes time, and it is crucial to remind youth

athletes that experiencing anxiety is completely natural, especially in competitive

environments. It is a large part of being human, and while it may feel overwhelming at

times, it doesn’t have to be something they struggle with alone. With consistent effort,

support from coaches, parents, and peers, anxiety can be manageable. By focusing on

the process, embracing mistakes as learning opportunities, and practicing mindfulness

techniques, athletes can build a healthier relationship with their anxiety. Over time, with

patience and the right support, they will be better equipped to perform at their best and,

most importantly, enjoy the sport they love.

How to Make a Difference

• For Coaches and Parents: Encourage the adults involved to actively support

these strategies, whether through open communication, fostering a healthy

environment, or modeling positive behaviors.

• For Athletes: Encourage athletes to start implementing just one or two of these

strategies in their next practice or game and build from there.