Stepping onto the field or court isn't just a game for high school athletes—it's a testament to their dedication and passion. They live for the thrill of the play, the camaraderie of the team, and the personal victories, both big and small. Yet, beneath the jerseys and cleats, these young sports enthusiasts are also navigating the labyrinth of teenage life. Balancing the rigor of training with homework deadlines, nurturing friendships and perhaps budding romances, all while carving out moments to just be a kid—it's a juggling act that demands dexterity far beyond physical prowess.

For these athletes, the sport is a serious endeavor; they pour their heart into every practice and game, aiming for excellence. The drive to perform at their peak often intertwines with the laughter of friendships, the responsibility towards family, and the desire to shine in other arenas—whether it's acing a test, landing a role in the school play, or sprinting in track and field. This multifaceted life is a vibrant one, but it doesn't come without its pressures.

Some level of anxiety is an expected companion along this journey. It's the pulse that quickens before a race, the adrenaline that sharpens focus before the final shot. But there's a fine line where this normal flutter of nerves can spiral into a storm, where anxiety stops being a sign of caring and starts to erode the very joy and performance it once heightened. It's here that the love of the game faces its toughest opponent, an internal challenge that requires as much strategy and support as any physical training.

When the weight of anxiety starts to tip the balance, casting shadows on the enjoyment of both sport and life's other pleasures, it signals a need for a timeout. Recognizing this is the first step in addressing the anxiety that has outgrown its role as a motivator and become a barrier. For the athlete who cares deeply, the goal is not to silence the anxiety but to manage it, to ensure that it doesn't steal away the full, rich experience of being a passionate athlete and a thriving teenager.

Why Athletes Struggle with Anxiety

The roar of a crowd and the weight of expectation can brew a storm of anxiety in young athletes. They face intense competition, the drive to excel, and often, a fear of letting others down. This emotional combination can lead to anxiety that impacts focus and performance.

How Many Athletes Suffer from Anxiety?

Anxiety isn't picky about who it targets. It can touch anyone, even the star player. Studies suggest a surprising number of athletes wrestle with anxiety, with some reports indicating that over 30% of young athletes experience significant anxiety symptoms to the point of it impacting performance.

However, I believe that every athlete experiences anxiety to some extent. After all, something motivate athlete to practice, to take it seriously. And that little bit of worry is a positive thing. It’s when it gets out of control that it’s a concern. So, the goal isn’t to eliminate anxiety, but to manage it and to keep it in check.

What Does Anxiety Look Like in Athletes?

On the field, anxiety can be a sneaky opponent. It might show up as butterflies in the stomach, sweaty palms, or a racing heart. Off the field, it can mean sleepless nights or a mind that won’t quiet down. These signs can signal that an athlete’s nerves are getting the better of them.

However, the truth is that anxiety can look different in everyone. As a therapist, one of the things that has frustrated me over the years is when I’ve advocated for someone with anxiety and been told, “they don’t look anxious.” The trust is that some of the most anxious people I’ve known haven’t “looked anxious” until the moment they’ve had a really debilitating panic attack. So, if you have a son/daughter/athlete who is telling you they are anxious, please believe them. Even if they’re a high-achieving athlete. Perhaps especially if they’re a high achieving athlete. Because so many people can hide their anxiety for a really long time, but that doesn’t mean it’s not there and it’s not impacting them in a major way.

What Helps Calm Anxiety?

A quiet moment, deep breaths, or a focus on the present can be simple yet powerful tools against anxiety. Small acts like these can bring a world of calm to an anxious mind. 

How Athletes Calm Their Nerves Before a Big Event or Game

Before the whistle blows, athletes often have rituals to steady their nerves. Some visualize their success, others may listen to music that pumps them up or calms them down, and many take time to breathe deeply, grounding themselves in the moment. Many athletes benefit from meditation, envisioning their game going well, facing their fears gradually with the help of an anxiety therapist or other anxiety coping techniques.

What Are Some Coping Strategies to Use in the Moment?

Coping on the spot is crucial. There are a lot of different options that various athletes have found helpful. The 5-4-3-2-1 Grounding Technique can anchor a scattered mind, bringing attention back to the here and now. Square Breathing steadies the breath and calms the heartbeat. Some athletes find repeating Mantras can refocus and empower an anxious athlete. Others find it helpful to focus on a specific thing in the crowd (depending on their sport), to remind themselves of a past success, or to take a quick break in a quiet space.  Unfortunately, how well you can use these strategies depends a lot on the specific circumstances and the sport you are in so it’s best to develop a specific anxiety coping plan for your own individual sport performance with the help of a trained mental health professional.

What Not to Do When Dealing with Anxiety as a High School Athlete?

Fighting anxiety with negativity, like telling yourself to "just get over it," can backfire. Ignoring the jitters or bottling up emotions can also make anxiety loom larger. It’s important not to isolate or push away supportive teammates and coaches.

What Are the Worst Things to Say to Someone with Anxiety?

When high school athletes face anxiety, the playing field extends beyond the physical boundaries; it delves into the mental arena where words have power—either to heal or to hurt. Amidst this internal battle, comments that might seem encouraging can unintentionally sideline an athlete's confidence and amplify their anxiety.

For example, the classic "Just don't think about it" is often tossed around with good intentions, suggesting that if the athlete simply ignores the pressure, it will vanish. Yet, this advice can feel like a command to perform an impossible mental feat, leaving them to wonder why they can't simply 'turn off' their worries like a light switch.

Similarly, coaches or parents might say, "You're overthinking this," which inadvertently implies that the athlete's concerns are trivial or that they possess a flawed way of processing the game. This can make them feel as though their mental fortitude is lacking, driving them further into silence and self-doubt.

Even seemingly motivational prompts like "Others would kill to be in your position" can backfire. These statements are meant to remind athletes of the value of their opportunity, but they can also instill a sense of guilt for feeling anxious in the first place, suggesting that their emotional response is not only inconvenient but ungrateful.

Phrases like "You just need to be mentally tougher" can be especially alienating. They echo the sentiment that anxiety is a sign of weakness, not a natural response to stress that can be managed and harnessed. It promotes a harmful stigma that to succeed, one must suppress or hide their anxiety rather than acknowledge and work through it.

These well-meaning but misguided comments stem from a desire to see the athlete succeed without realizing that they can actually intensify the anxiety. Such remarks can push athletes to conceal their struggles, wearing a facade of toughness while internally grappling with their challenges. It's crucial for coaches, teammates, parents, and friends to recognize that their words carry weight and that supporting an athlete's mental health is as important as cheering for their physical performance.

How Do You Break the Cycle of Performance Anxiety?

Breaking the cycle of performance anxiety is akin to training for the sport itself – it requires consistency, patience, and strategy. One of the most powerful tools in an athlete's mental toolkit is imaginary rehearsal. This technique involves visualizing the perfect game, race, or match in vivid detail, from the feel of the equipment in their hands to the sound of the crowd. By mentally rehearsing success, athletes condition their minds to be more familiar with and prepared for high-pressure situations. It’s not just wishful thinking; it’s a rehearsal for victory, where the mind can't distinguish between the imagined and the real, bolstering an athlete's confidence when it truly counts.

Another pivotal practice is Progressive Muscle Relaxation (PMR), a method that teaches the body to recognize and release tension. By systematically tensing and then relaxing different muscle groups, athletes learn to maintain a state of physical calm under pressure. This physical relaxation, in turn, sends signals back to the brain that all is well, calming the mind and reducing anxiety. PMR can be especially effective when done regularly, turning it into a reflex action that's automatically triggered in moments of stress.

Finally, the habit of Positive Self-Talk is an essential ally against the inner critic that often fuels performance anxiety. By actively replacing negative thoughts with affirmative, empowering statements, athletes can create a mental environment where positivity reigns. Over time, this practice helps to shift the internal narrative from one of doubt to one of assurance, undermining the anxiety that once seemed like an insurmountable opponent. Like any other skill, positive self-talk gets stronger with repetition, and its effects can be profoundly transformative, both in and out of the arena. Together, these techniques form a triad of mental fortitude that can help athletes not only break the cycle of performance anxiety but also turn it into a cycle of ever-increasing confidence and success.

Can Meditation Help with Anxiety?

Absolutely, meditation can be a game-changer. It teaches the mind to focus and settle, making it a powerful ally against the inner noise of anxiety, and equipping athletes with a sense of peace amidst the chaos of competition.

Coping with anxiety as a high school athlete is about finding balance, understanding personal triggers, and utilizing strategies that resonate with them. It's about harnessing inner strength, reaching out for support, and remembering that it's okay to ask for help. With the right tools and mindset, young athletes can navigate their anxiety and come out stronger, both on and off the field.

Counseling for High School Athletes in Missouri

Navigating the pressures of high school athletics can be as challenging mentally as it is physically. While anxiety is a common opponent for many young athletes, it doesn't have to be a permanent barrier to success and enjoyment in their sport. With the right techniques and support, high school athletes can overcome anxiety and perform at their best.

At Aspire Counseling, we understand the unique challenges faced by young sports enthusiasts. Our counseling offices in Columbia & Lee's Summit are staffed with compassionate therapists who specialize in teen counseling in Missouri. We’re here to provide the guidance and support that high school athletes need to manage anxiety and thrive in their sports and personal lives.

Whether you're dealing with performance anxiety, balancing multiple responsibilities, or just need someone to talk to about the pressures of being a teen athlete, our therapists are here to help. If you’re seeking counseling near Blue Springs, or anywhere in Missouri, reach out to us. Let's work together to create a game plan for mental wellness that compliments your physical training. Take the first step towards a more fulfilling athletic experience—contact Aspire Counseling today.