OVERCOMING PERFORMANCE ANXIETY IN YOUNG ATHLETES: HOW TO HELP YOUR CHILD PLAY WITH CONFIDENCE
Does your child FREEZE UP before a big game? Do they DOUBT THEMSELVES before stepping onto the field, court, or track? As a parent, it’s tough to watch your young athlete struggle with PERFORMANCE ANXIETY. But the good news is – YOU CAN HELP!
Performance anxiety in young athletes is common, but it doesn’t have to hold them back. With the RIGHT STRATEGIES, you can guide your child to manage nerves, build confidence, and perform at their best. Here’s how…
1. NORMALISE NERVES – THEY MEAN YOUR CHILD CARES!
It’s important to teach your child that NERVES ARE NORMAL. Even top athletes feel anxious before competing! Let them know that feeling butterflies in their stomach just means their body is getting ready to PERFORM. Instead of seeing nerves as a problem, REFRAME them as EXCITEMENT!
Try saying:
- “Feeling nervous means you CARE about your performance – that’s a GOOD thing!”
- “Even Olympic athletes get performance anxiety – it’s what you DO with those nerves that matters!”
2. FOCUS ON THE PROCESS, NOT JUST THE OUTCOME
Many young athletes feel pressure to WIN or to be PERFECT. This kind of thinking can make anxiety worse. Instead, shift their focus to what they CAN CONTROL – effort, attitude, and preparation.
Encourage your child to set PERFORMANCE GOALS instead of outcome-based goals. This can help reduce performance anxiety in young athletes. For example:
- Instead of “I have to win,” try “I’ll give my BEST EFFORT on every play.”
- Instead of “I can’t make any mistakes,” try “I’ll focus on playing with CONFIDENCE and ENERGY.”
3. USE POSITIVE SELF-TALK
What your child SAYS TO THEMSELVES matters. Negative thoughts like “I’m not good enough” or “I’m going to mess up” can crush confidence. Teach them to REPLACE negative self-talk with POSITIVE STATEMENTS to reduce performance anxiety.
Here are some POWER STATEMENTS they can use:
- “I am READY and PREPARED.”
- “I TRUST my training and my skills.”
- “I LEARN when I make MISTAKES.”
Encourage them to repeat these phrases before a game to BOOST CONFIDENCE.
4. PRACTICE DEEP BREATHING & RELAXATION TECHNIQUES
Anxiety makes the body tense up, which can affect performance. Help your child learn simple breathing techniques to STAY CALM under pressure.
Try this:
- 4-4-4 Breathing: Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds.
- Shake It Out: Before a game, have them shake their arms and legs to release tension.
The calmer their body, the better they will perform!
5. BUILD A PRE-GAME ROUTINE
A consistent pre-game routine can help your child feel more in control and reduce performance anxiety in young athletes. Routines create a sense of COMFORT and PREDICTABILITY, which reduces anxiety.
A good pre-game routine might include:
- Listening to a favourite SONG
- Doing a quick BREATHING exercise
- Saying a CONFIDENCE BOOSTING statement
Encourage them to stick to the SAME ROUTINE before every game to create a sense of STABILITY.
6. REMIND THEM TO HAVE FUN!
Youth sports should be about GROWTH, FRIENDSHIPS, and ENJOYMENT – not just results. When kids have FUN, they play better and feel less pressure.
As a parent, keep your feedback POSITIVE:
- Instead of “Why didn’t you score?” try “I loved watching you give your best effort today!”
- Instead of “You should have done better,” try “I’m so proud of how hard you worked!”
Your words can help REMOVE the pressure and bring the JOY back to the game.
FINAL THOUGHTS
Performance anxiety in young athletes is a CHALLENGE, but with the right SUPPORT, your child can learn to manage their nerves and THRIVE in competition.
REMEMBER:
- NERVES ARE NORMAL
- FOCUS ON THE PROCESS
- USE POSITIVE SELF-TALK
- PRACTICE RELAXATION TECHNIQUES
- BUILD A PRE-GAME ROUTINE
- HAVE FUN!
When you help your child see competition as an OPPORTUNITY rather than a test, they’ll gain the CONFIDENCE they need to perform at their best.
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