What to Do When Your Child with Anxiety Struggles with Gym Class

Physical Education (PE) or gym class is often a source of fun and excitement for kids who enjoy sports and physical activity. However, for kids and teens with anxiety, these classes can be daunting. As a parent, it’s hard to watch your child with anxiety grapple with feelings of fear or dread when it comes to PE.

Understanding why they feel this way and how you can help them navigate these challenges is important to ensuring their well-being and creating a positive relationship with physical activity.

Why PE Can Be Overwhelming for Your Child with Anxiety

1. Performance pressure

In PE, there’s often a spotlight on individual performance. Whether it’s running laps, climbing a rope, or shooting baskets, kids may feel exposed, and fear being judged by their peers. For a child with anxiety, this pressure can lead to feelings of inadequacy and self-doubt.

2. Fear of embarrassment

Gym class situations—missing a ball, tripping during a relay, or being picked last for a team—can be a breeding ground for embarrassment. For anxious kids, even the thought of these scenarios can lead to intense fear and avoidance.

3. Social anxiety

PE is inherently social. From being part of a team to interacting with classmates during activities, social dynamics are at play. A child with social anxiety may find this environment particularly stressful, worrying about saying or doing the “wrong” thing.

4. Sensory overload

The loud whistles, echoing gymnasium sounds, and fast-paced nature of activities can overwhelm a child with sensory sensitivities. This overstimulation can trigger anxiety, making PE a class they dread.

5. Difficulty with coordination or motor skills

Children with less-developed coordination or motor skills may struggle to keep up with their peers. For an anxious child, these challenges can reinforce negative self-talk and contribute to feelings of being “not good enough.”

6. Rigid expectations

PE often involves structured rules and expectations that can feel rigid to some kids. If a child has perfectionistic tendencies, they may become overly focused on doing everything “right,” leading to stress when they fall short.

What You Can Do to Help Your Child with Anxiety

As a parent, your role is pivotal in helping your child navigate their anxiety and build a healthier relationship with PE. Here are some actionable strategies:

Open the lines of communication

Start by talking with your child about their feelings. Ask open-ended questions to help them articulate their experiences:

• “What makes PE hard for you?”
• “What parts of gym class do you enjoy or feel comfortable with?”
• “Is there something specific that worries you about PE?”

Listening without judgment helps your child feel heard and understood.

Collaborate with the school

Reach out to your child’s PE teacher or school counselor. Share your child’s challenges and work together to create accommodations. For example:

• Allowing your child to opt out of high-pressure activities.
• Providing alternative ways to participate (e.g., being a scorekeeper or referee).
• Offering extra time to practice skills outside of class.

Many schools are willing to adapt their approach to support students with anxiety.

Focus on effort, not outcome

Encourage your child to shift their mindset from “winning” or “being the best” to simply trying their best. Celebrate their effort rather than the result. For instance, if they try a new activity or step out of their comfort zone, acknowledge it:

• “I’m so proud of you for giving that a shot!”

This helps reduce the pressure to perform perfectly.

Teach relaxation techniques to your child with anxiety 

Equip your child with tools to manage their anxiety during PE. Breathing exercises, visualization, and mindfulness techniques can help them stay calm. For example:

• Box Breathing: Inhale for four counts, hold for four counts, exhale for four counts, and pause for four counts. Repeat until they feel more grounded.
• Visualization: Encourage them to picture themselves succeeding or feeling calm during class.

Practice skills at home

If your child feels self-conscious about their abilities, practicing skills at home can help build confidence. Make it fun and low-pressure:

• Toss a ball back and forth in the backyard.
• Set up a mini obstacle course.
• Shoot hoops together at the park.

These activities can improve their physical skills and foster a sense of mastery.

Promote physical activity outside of school

Help your child discover physical activities they enjoy outside of PE class. Whether it’s swimming, dance, martial arts, or yoga, finding an activity they love can boost their confidence and make movement a positive experience.

Encourage peer support

If your child has a friend in their PE class, encourage them to stick together during activities. Having a buddy can reduce feelings of isolation and make class more enjoyable.

Model a healthy attitude toward physical activity for your child with anxiety 

Children often mirror their parents’ attitudes. Show your child that exercise is about health and enjoyment, not competition or perfection. Share stories about your own experiences with trying new activities or overcoming challenges.

When to Seek Professional Support for Your Child with Anxiety

Sometimes, anxiety surrounding PE is part of a broader issue that may require professional support. Consider reaching out to a counselor if:

• Your child frequently complains of stomachaches, headaches, or other physical symptoms before PE.
• They avoid school altogether to skip gym class.
• Their anxiety affects other areas of their life.

As an experienced child therapist in Chicago specializing in anxiety, I can help your child develop coping strategies, build resilience, and address the root causes of their anxiety.

Long-Term Benefits of Overcoming PE Anxiety

While the challenges of gym class can feel overwhelming in the moment, helping your child navigate these difficulties can lead to lasting benefits:

Increased confidence

Gym class can be tough, but each success—like trying a new sport, getting better at a skill, or even just showing up—helps build self-confidence. These small achievements teach your child to take pride in what they can do and show them they’re capable of handling new and uncomfortable situations in other parts of life.

Improved social skills

Working with classmates in gym class requires teamwork and cooperation, which helps your child practice important social skills like communication and problem-solving. These experiences can lead to better friendships, stronger empathy, and the ability to navigate different social situations, skills they’ll use in and out of school.

Better physical health

Regular physical activity during gym class not only boosts fitness, including strength and coordination, but also helps your child develop a positive attitude toward exercise. Staying active promotes overall health, reduces stress, and improves sleep, laying the groundwork for healthy habits that last a lifetime.

Resilience

When your child tackles challenges in gym class—like mastering a skill, dealing with a loss, or recovering from an embarrassing moment—they build resilience. These experiences show them that setbacks don’t last forever. Perseverance can lead to success, helping them approach other challenges in life with more confidence and determination.

Final Thoughts on PE Anxiety from a Child Therapist in Chicago

PE doesn’t have to be a source of dread for your child. By understanding their struggles, collaborating with their school, and providing the right support at home, you can help them feel more comfortable and confident in gym class.

Remember, the goal isn’t for them to become a star athlete—it’s about helping them develop a positive relationship with movement, build self-confidence, and enjoy the many benefits of physical activity.

Every child’s journey is unique, but with your guidance and encouragement, they can learn to face their fears and thrive.

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

If your child or teen is struggling with anxiety, 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.