Authored by Brittany (Britt) Lewis, LPC. Britt supports children (10+), teens, and adults with anxiety, depression, and performance challenges. A former dancer and cheerleader, she understands athletes’ pressures and helps them build resilience and confidence.
Schedule individual therapy with Britt by calling/ texting: 816-761-3944 or emailing: info@rejuvenatekc.com
When the new school year and sports season starts, athletes often juggle expectations, tight schedules, and the fear of making a mistake. From worrying that they’ll make that perfect pass on the football field to holding steady at the top of a pyramid, many young athletes feel the weight of pressure to perform.
At times, that pressure can build into performance anxiety. This happens when an athlete feels overwhelming worry about being judged, making mistakes, or the fear of “choking.” These feelings can shake confidence and affect performance. The good news is there are practical ways to calm your mind, care for your body, and prepare for game day—starting with consistent sleep.
Build a Consistent Sleep Routine
Quality sleep restores both body and mind. Aim for a regular bedtime and wake time, create a quiet, dark space, and limit screens in the hour before bed. With good rest, athletes focus better, react faster, and recover more quickly after practice or competition.
Train Your Mind With Everyday Skills
Mental skills are as important as drills. Short, guided meditations teach your brain to refocus. Grounding exercises bring attention back to the present, like noticing five things you can see or feel. Slow, deep breathing steadies your heart rate and quiets spiraling thoughts. Practice these skills during the week so they feel natural on game day.
See It Before You Do It
Visualization and imagery help your brain rehearse success. Picture the full scene as clearly as you can. Notice the warmth of the sun on your skin, the feel of the bat or ball in your hands, the sound of the crowd, the smell of the grass. Imagine your footwork, your swing, your follow-through. The more specific the picture, the more familiar and confident you will feel when the moment comes.
Processing Setbacks and Errors
Every athlete (yes, the pros too) makes mistakes, and that’s okay. Setbacks and errors are part of the game, not a definition of who you are. Talk it through with a coach, teammate, or trusted friend. Reflecting on what happened gives you the chance to learn, adjust, and come back stronger in your next performance.
You Are Not Alone
If performance anxiety is weighing you down, reach out to teammates, coaches, family, or a mental health professional for guidance. Naming these feelings is the first step. With steady routines and healthy coping tools, you can rediscover the joy in your sport and move toward your goals.
Contact Rejuvenate today to schedule an appointment and start building confidence for the season ahead!