From Nervous to Confident: Easing Anxiety in Kids and Teens Before Spring Sports

Photo of Caucasian school aged boy in a red and white baseball uniform getting with a mitt in his left hand and getting ready to throw the ball with his right hand. Photo could represent how this boy used to struggle with anxiety while playing baseball but now feels confident thanks to receiving solution focused brief therapy from his child therapist in Chicago , Helena Madsen at Briefly Counseling who specializes in kids and teens with anxiety.

As we head into mid-February, excitement starts to build for the start of spring sports season. For many kids and teens, this means weeks filled with practices, games, and competitions. While these activities can be great for physical health, building teamwork skills, and boosting confidence, they can also bring anxiety.

If your child or teen struggles with anxiety, especially when it comes to competitive sports, it can feel like a challenge to support them. However, with the right tools and understanding, you can help them navigate their worries and enjoy the season.

Understanding Anxiety in Sports

Before diving into strategies for helping your child, it’s important to understand what anxiety in sports looks like. For many kids and teens, sports-related anxiety can take many forms. It may manifest as physical symptoms, like stomachaches, headaches, or trouble sleeping.

Emotional signs can include feelings of dread, fear of failure, or worrying about how others perceive them. For some, anxiety may make them avoid participating in practices or games altogether.

Anxiety in sports is often triggered by the pressure to perform, fear of letting teammates or coaches down, or concerns about competition. Kids who are perfectionists or those who are sensitive to criticism may be more likely to experience anxiety when it comes to sports.

However, even kids who love their sport can experience nerves, especially as they face more intense competition or as they grow older, and the stakes get higher.

Signs of Anxiety in Sports

Recognizing the signs of anxiety is the first step in helping your child or teen. The signs can vary depending on the child, but some common indicators include:

Physical symptoms: Complaints of stomachaches, headaches, muscle tension, or feeling tired all the time.
Avoidance: Choosing to skip practices or games or expressing reluctance to participate.
Sleep problems: Difficulty falling asleep or staying asleep the night before a game.
Mood swings: Increased irritability, sadness, or frustration, especially related to sports.
Negative self-talk: Believing they aren’t good enough, or that they will fail.
Overthinking: Constantly worrying about performance or what others might think of them.

If you notice these signs, it’s important to address the anxiety early on to prevent it from affecting your child’s overall well-being or love for the sport.

Tips for Parents to Help Kids and Teens Manage Anxiety in Sports

As a parent, you play a crucial role in supporting your child through these anxious moments. Here are several ways to help them manage anxiety and perform their best, both physically and mentally, in the spring sports season.

Open communication

One of the most important things you can do is to create an open space for communication. Let your child or teen know that it’s okay to talk about their feelings. Ask them how they’re feeling about the upcoming season and listen to their concerns without judgment.

Sometimes, kids don’t want to admit that they’re feeling anxious because they think they should “tough it out” or that it’s not acceptable to feel nervous. By creating an environment where they feel heard, you’ll encourage them to open up about what they’re experiencing.

You can also help by normalizing anxiety. Let them know that it’s completely natural to feel nervous before a big game or competition. Even professional athletes experience anxiety. Sharing examples of athletes or other figures who have overcome nerves can help your child understand that everyone deals with it in some way.

Focus on effort, not outcome

Many kids and teens place too much pressure on themselves to win, perform perfectly, or be the best on the team. This can lead to fear of failure and increased anxiety. As a parent, one of the best things you can do is encourage them to focus on effort, improvement, and enjoyment, rather than just the outcome.

Instead of saying things like, “You have to win today,” try reframing your encouragement with phrases like:

“Give it your best shot and focus on doing your best.”
“Remember to enjoy the game, no matter what happens.”
“It’s okay to make mistakes – that’s how we learn and improve.”

By shifting the focus to personal growth and effort, you can help ease the pressure and reduce anxiety related to performance. Praise them for working hard and staying committed, rather than focusing only on wins and losses.

Teach relaxation techniques for anxiety in sports

Helping your child develop tools for managing anxiety during practices and games is essential. Relaxation techniques, like deep breathing, stretching, mindfulness, and visualization, are excellent ways for your child to calm their nerves. Practicing these techniques with your child can also help them become more confident in using them when anxiety strikes.

Deep breathing: Teach your child to breathe deeply when they feel anxious. Instruct them to inhale deeply for a count of four, hold the breath for four, and then exhale slowly for a count of four. This method can help calm the body’s physical response to anxiety.
Mindfulness: Encourage your child to stay in the present moment rather than worrying about the future or dwelling on past mistakes. Mindfulness techniques, like paying attention to their breathing or focusing on the sensations in their body, can help them stay calm and focused during competition.
Visualization: Teach your child to visualize success. This can be a powerful tool in managing anxiety. Have them imagine themselves performing well in a game, making good plays, or feeling confident on the field.

You can practice these techniques together at home so that your child feels more confident in using them when needed.

Set realistic goals

Encourage your child to set realistic, achievable goals for the season. Goals like improving a specific skill, learning a new move, or being a better teammate can help take the focus off outcomes and put it on personal growth. Setting smaller, more manageable goals gives your child something to strive for that’s within their control.

As a parent, be supportive of these goals and celebrate the progress they make. Whether they are improving their stamina, becoming more confident, or learning to control their anxiety during a game, acknowledging these achievements can help boost their self-esteem and reduce anxiety.

Encourage a healthy balance

It’s easy for kids and teens to become consumed by their sports and feel like they have to give 100% at all times. However, a healthy balance is essential for managing stress and anxiety. Encourage your child to have time for other activities outside of sports, such as hobbies, hanging out with friends, or just relaxing. This helps prevent burnout and allows them to feel more relaxed when they do engage in their sport.

Additionally, make sure they are getting enough sleep, eating nutritious meals, and staying hydrated. Physical well-being has a direct impact on mental health, and a balanced lifestyle will help reduce anxiety in sports and in daily life.

Talk to coaches and team leaders

If your child’s anxiety is significant, consider talking to their coach or team leaders. Coaches can play a pivotal role in reducing pressure and anxiety by being understanding and supportive. They can also help by creating a positive and low-pressure environment where mistakes are seen as opportunities for growth.

Some coaches are trained in helping athletes manage anxiety, while others may need a little guidance. If you have concerns, don’t hesitate to reach out. It’s also helpful if the coach can emphasize the importance of teamwork and effort over individual performance.

Be patient and supportive

It’s important to be patient and supportive throughout the season. Anxiety can be tough to deal with, especially when it feels like it’s affecting your child’s performance or enjoyment.

Let them know that they’re not alone, and that you’re there to support them through their struggles. Your calm and consistent support will go a long way in helping your child manage their anxiety.

Seek professional help for anxiety in sports

As the season progresses, check in regularly to see how they’re doing. If their anxiety worsens, consider seeking additional support from an experienced child therapist who specializes in anxiety. Therapy, especially solution focused brief therapy (SFBT), can help both kids and teens learn to overcome anxious thoughts and build confidence no matter their level of athletic abilities.

Conclusion on anxiety in sports

Spring sports can be an exciting time for kids and teens, but it’s not without its challenges. Anxiety can make it difficult for young athletes to enjoy their sports and perform at their best.

However, by fostering open communication, encouraging a focus on effort and personal growth, and teaching anxiety-management techniques, you can help your child feel more confident and prepared for the season ahead.

With your support and understanding, your child can navigate the ups and downs of competitive sports with a healthier mindset and a stronger sense of resilience.

Begin Child Therapy in Chicago, Illinois and Florida for Anxious Kids and Teens!

If your child or teen is struggling with anxiety in sports, there is hope! Anxiety is highly treatable and child therapy for anxiety treatment at Briefly Counseling can help.

Using Solution-Focused Brief Therapy, I help kids and teens reduce their anxiety and build resilience so they can become a happier, more confident version of themselves.

And kids love being able to receive counseling from the comfort and privacy of their own home. Studies have consistently proven that online therapy delivers equal results to in-office counseling.

As an experienced and caring child therapist in Chicago, IL and FL, I love providing counseling for anxiety. To start your child’s counseling journey, call me at 224-236-2296 or complete my Contact Form to schedule a FREE 20-minute consultation.

Helena Madsen, MA, LCPC is the founder of Briefly Counseling. I specialize in providing online short-term anxiety treatment for kids and teens ages 7 – 18 as well as Christian counseling.

Whether you’re on the North Shore, in Naperville, Chicago, Champaign, Barrington, Libertyville, Glenview, or downstate Illinois, I can help.

And effective 2024, I am now licensed in Florida! For parents in Jacksonville, Pensacola, Destin, Crestview, Coral Gables, Weston, Parkland, Naples, Marco Island, and Pinecrest, I have immediate openings.

Schedule your appointment or consultation today. I look forward to working with your child to quickly and effectively help them in activating their strengths, resources, and resilience, in order to live with confidence and hope.