Managing Competitive Anxiety in Young Athletes: Essential Strategies for Resilience
Miles Russell at the 2024 Veritex Bank Championship.
Photo by Sam Hodde/Getty Images
What to Consider When Reading
How does competitive anxiety affect young athletes’ confidence, performance, and overall well-being?
What practical strategies can athletes, coaches, and parents implement to help young athletes manage stress effectively?
Competitive sports demand high levels of focus, skill, and mental resilience. For young athletes, however, the pressure to perform can sometimes lead to competitive anxiety—the overwhelming fear of failure, excessive worry about outcomes, or even physical symptoms like tension, nausea, or shakiness before a big game. While some level of anxiety is natural, when left unchecked, it can undermine confidence and performance.
The good news? Competitive anxiety doesn’t have to control an athlete’s experience. Research-backed strategies can help young athletes reframe stress, build resilience, and step into competition with greater confidence and composure.
1. Use Pre-Performance Routines to Reduce Anxiety
Pre-performance routines help young athletes feel prepared, focused, and in control before competing. Studies in sport psychology show that structured routines before games or performances can help regulate emotions, reduce nervousness, and enhance mental clarity.
Try this: Encourage young athletes to develop a consistent pre-game routine that includes elements like:
Deep breathing or mindfulness to calm nerves
Visualization of successful performance
Light stretching or a short warm-up to activate the body
Positive self-talk or mantras (e.g., “I am ready. I am prepared.”)
This routine serves as a mental anchor, signaling to the brain that it’s time to perform—without fear taking over.
2. Teach Cognitive Reframing to Shift Perspective
Anxiety often stems from negative thought patterns—young athletes may think, “I have to win” or “If I mess up, I’ll let everyone down.” These rigid beliefs increase pressure and make mistakes feel catastrophic.
Using cognitive reframing, athletes can shift their focus from fear of failure to opportunity for growth.
Try this: Instead of saying, “I can’t mess up,” encourage young athletes to reframe it as:
“Every game is a chance to learn and improve.”
“Pressure means I care about my performance—it’s not a bad thing.”
“I’ve trained hard, and I trust my skills.”
Studies in Cognitive Behavioral Therapy (CBT) suggest that replacing anxious thoughts with more balanced ones reduces stress and enhances confidence.
3. Implement Relaxation Techniques to Manage Stress in Real Time
Anxiety triggers fight-or-flight responses—increased heart rate, shallow breathing, and muscle tension. Teaching young athletes to control their physiological responses can help them stay calm under pressure.
Try this: Introduce box breathing, a simple but powerful relaxation technique used by elite athletes and Navy SEALs:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
(Repeat for 1-2 minutes)
Studies show that controlled breathing helps regulate the nervous system, reducing physical symptoms of anxiety and improving focus and composure.
4. Encourage a “Challenge Mindset” Instead of a “Threat Mindset”
How athletes interpret anxiety impacts how they perform. Research suggests that viewing stress as a challenge rather than a threat leads to better performance and resilience.
Try this: Before competitions, help young athletes reframe nerves as excitement rather than fear. Instead of thinking, “I’m so nervous,” encourage them to say:
“I feel energized and ready to compete.”
“My body is preparing me to perform at my best.”
“I get to play, and I’m grateful for this opportunity.”
This subtle shift in perception reduces stress hormones and helps athletes embrace competition with excitement rather than dread.
5. Strengthen Confidence with a “Success Log”
Young athletes often focus on mistakes rather than successes, reinforcing self-doubt. A Success Log helps rewire the brain to acknowledge achievements, building self-confidence over time.
Try this: Have athletes keep a small journal or digital note where they record:
One thing they did well each practice or game
A moment they felt proud of
A positive comment from a coach or teammate
Studies in positive psychology suggest that reflecting on achievements helps athletes internalize success and reduce anxiety about future performances.
6. Use Guided Imagery to Mentally Prepare for Competition
Visualization is a powerful mental rehearsal technique that primes the brain for successful performance. Research shows that mentally practicing skills activates the same neural pathways as physically performing them.
Try this: Before a game, encourage young athletes to:
Close their eyes and visualize themselves competing with confidence
Imagine executing key skills successfully
Picture themselves handling pressure calmly and effectively
Elite athletes use visualization to prepare for high-stakes moments, and young athletes can benefit in the same way.
7. Build a Support System to Buffer Against Anxiety
Anxiety thrives in isolation, but strong social support helps young athletes feel grounded and secure. Research shows that athletes who feel supported by coaches, teammates, and parents experience less competitive anxiety.
Try this:
Encourage open communication—let athletes express concerns without fear of judgment.
Emphasize effort over outcomes—remind them that their worth isn’t tied to winning.
Foster a positive team culture—where teammates uplift and support each other.
Quick Poll: What’s the Biggest Challenge for Young Athletes?
Which aspect of competition causes the most anxiety?
A) Fear of making mistakes
B) Pressure to meet expectations
C) Pre-game nerves and physical tension
D) Handling failure and setbacks
Conclusion
Competitive anxiety is a natural part of sports, but it doesn’t have to define an athlete’s experience. By implementing structured routines, cognitive reframing, relaxation techniques, and strong support systems, young athletes can learn to manage stress, build resilience, and compete with confidence.
The key is teaching them skills that go beyond the game—mental strategies that will serve them in sports, school, and life. With the right tools, young athletes can face competition not with fear, but with excitement and belief in their abilities.
