As a former Division 1 College Athlete who managed the stress of school, sports, working, and life in general all throughout middle school, high school, and college, I can attest to how difficult and draining it can be. Balancing practices, workouts, treatments, competitions, school commitments, family commitments, and a social life can be extremely taxing physically and emotionally.
Some cope well with those many demands; others end up mentally drained. My background as an intense and serious athlete has shaped my career as a current psychotherapist who specializes in anxiety and depression. In middle and high school, it is incredibly important to start focusing on stress management and to develop coping skills to set yourself up for success when college life starts and adulthood begins.
This is where therapy for teens can be an invaluable tool for teens. Adolescence is a time of immense change, and learning how to manage stress, build resilience, and develop healthy coping strategies is essential for both academic and emotional well-being.
How to Manage Stress and Anxiety as a Teen Athlete
Here are some tips for managing stress and anxiety as an athlete:
Positive Self-talk
This is exactly what it sounds like. The act of speaking to yourself positively provides good thoughts and can shift your mind to a better place.
Relaxation/Meditation
Taking as little as 5-10 minutes to focus on your breathing and to connect back to your body can help to recenter your focus on the present. It can also help to decrease stress, improve my focus, and curb anxiety.
Preparation
It is easy to get overwhelmed with the many priorities and busy schedules that student-athletes have. Creating a schedule of your commitments helps to stay in control.
Music
Listening to music is another form of meditation and relaxation, but can also help to distract yourself from negative thoughts, and external distractions.
Routine
Having a daily routine makes us feel comfortable because it’s familiar, and this helps reduce stress levels and uncertainty.
Goal Setting
Goals should be measurable, specific, realistic, challenging, and attainable. Vague goals such as “play well” do not offer much structure or direction.
Cognitive Rehearsal and Visualization
Visualizing oneself successfully performing or completing a certain skill contributes to an increase in confidence and excitement, as well as a decrease in anxiety.
Balance
Balance in life in all aspects is the key to sustainability. Balance means you give yourself a day of rest when your mind and body need it. Balance means recognizing and seeking help when you are struggling.
What Sports Anxiety Looks Like and How I Can Help as a Teen Therapist
I like to divide sports anxiety into two categories: Physical and Mental. Some
physical symptoms of sports anxiety can look like tremors, for example not being able to
sit still or your hands shaking/foot twitching. Another common symptom is bathroom
troubles, as your body goes into flight or fight mode, your body may rush through
digestion which can cause cramps or an urge to use the restroom.
Some mental symptoms of sports anxiety can include an intense fear of failure,
for example very “black and white” thinking about the worst-case scenario of if you fail.
Another symptom can include overthinking and difficulty focusing, for example forgetting how to swing a baseball or catch a ball, as well as making mindless mistakes.
I like to utilize Cognitive Behavioral Therapy (CBT), which is very helpful in
treating sports and performance anxiety. CBT helps individuals identify and modify
negative thought patterns that contribute to performance anxiety, as well as helps to
introduce new coping mechanisms to manage their worries about future events.
If you or your child is struggling with anxiety from sports, please feel free to reach out to Liz Morrison Therapy.
Start Overcoming Your Sports Anxiety With Therapy for Teens in Manhattan, Brooklyn, and New York City, NY
If your teen is struggling with sports anxiety, therapy for teens can provide them with the tools to manage pressure, build confidence, and find joy in their athletic journey. Together, at Liz Morrison Therapy, we can create a supportive space to address their worries and develop strategies that set them up for success both on and off the field. Learn how therapy can help your teen thrive under pressure and enjoy the activities they love. Follow these three simple steps to get started:
Contact us to schedule an appointment for therapy for teens
Begin meeting with a skilled teen therapist
Start overcoming your sports anxiety!
Additional Services Offered at Liz Morrison Therapy
Our team at Liz Morrison Therapy is here to help you and your family no matter your mental health struggle. In addition to supporting your teen with their sports anxiety in therapy for teens, our services also include Parenting Support for those looking to create healthy relationships with their children to help them live their best lives, Young Adult Therapy for individuals looking for support, guidance, and real-world strategies to help them deal with their struggles, and Anxiety Therapy for those wanting to cope with their anxiety in healthy ways. We offer services for the whole family. Our online therapy services are offered in Westchester County, Manhattan, New York City, Brooklyn, and anywhere else in New York state. For more about us check out our Blogs and FAQs.