Anxiety can feel like carrying an invisible burden, weighing on your mind while you’re expected to perform at the highest level. In the wake of a critical incident, that pressure only intensifies. Balancing the mental and emotional toll of external stressors with the demands of being a professional athlete or coach requires practical, actionable strategies tailored to your unique circumstances.
This guide is designed to help you manage anxiety, stay grounded, and continue performing at your best, even in the face of uncertainty.

1. Reframe Anxiety as a Performance Tool
Anxiety doesn’t have to be your enemy. It can be a signal that you care deeply and a reminder that you’re ready to face a challenge.
What to Do:
Reframe thoughts like:
Instead of “Why do I feel so nervous?” think, “This is my body gearing up to handle something important.”
Use visualization: Picture yourself navigating the situation successfully, just as you would visualize a winning performance in your sport.
Set a mantra, like “I’ve faced tough situations before, and I have the strength to face this one too.”
2. Use "Micro Recovery" Moments Throughout the Day
Fitting long breaks into your schedule may not always be possible. Instead, integrate short, intentional moments to reset your mind and body.
Micro Recovery Ideas:
Between drills or meetings, take 60 seconds for deep breathing: inhale for 4 counts, hold for 4, exhale for 6.
Use mindfulness cues in your environment, such as focusing on the sound of bouncing balls or the rhythm of your steps during warm-ups.
Practice gratitude micro-moments: Identify one thing you’re grateful for every time you grab a drink of water.
3. Give Your Anxiety a “Job”
Rather than letting anxiety spiral uncontrollably, direct it toward actionable steps.
How to Assign a “Job” to Your Anxiety:
Write down your concerns clearly and specifically. For example:
Instead of “Everything feels overwhelming,” try: “I’m worried about staying focused while dealing with personal stress.”
Identify one small action you can take to address each worry:
“I’ll use breathing techniques during practice breaks to stay calm.”
Channel anxious energy into preparation, such as organizing your training gear or reviewing game strategies.
4. Build a Pre-Game or Pre-Work Anxiety Ritual
Creating a ritual before practices or games can help you ground yourself and quiet intrusive thoughts.
Ideas for Rituals:
Pair physical activity with mindfulness: Stretch while focusing on your breath.
Listen to a playlist that helps you feel calm and focused.
Use a grounding object, like a wristband or necklace, and associate it with calmness through repeated use.
5. Create a "Mental Locker Room"
Just as you leave distractions in the locker room before a game, create a mental space where you “store” anxiety while you focus on the task at hand.
How to Build Your Mental Locker Room:
Visualize a mental space where you leave your worries, locking them up temporarily.
Pair this visualization with a physical cue, such as putting on your uniform or shoes.
Revisit your “locker” later to address those concerns in a more focused way.
6. Recognize the Anxiety-Performance Loop
When anxiety leads to self-criticism, it can create a cycle that affects your focus and performance. Break the loop with self-compassion and perspective.
Actionable Steps:
Replace critical thoughts like: “I’m not handling this well,” with: “I’m managing the best I can under tough circumstances.”
Celebrate small wins, such as: “I stayed focused during practice” or “I managed to stay calm during a tough conversation.”
Remind yourself that progress is a process, not an instant result.
7. Use Physical Activity as a Reset Tool
Physical movement is one of the most effective ways to regulate anxiety, especially for athletes who are already attuned to their bodies.
What to Try:
Use short bursts of high-intensity exercise, like sprints or jump rope, to release pent-up energy.
Engage in rhythmic activities, such as swimming or cycling, to calm your mind through repetitive motion.
Incorporate mindfulness into your movements, focusing on the sensation of your body as you stretch or warm up.
8. Anchor Yourself With Core Values
When anxiety scatters your focus, reconnecting with your core values can help ground you.
How to Anchor Yourself:
Identify your top three values, such as “Discipline, Teamwork, Resilience.”
When anxiety strikes, ask:
“What action aligns with my values right now?”
“How can I show resilience in this moment?”
Use your values as a compass to guide your decisions and regain clarity.
9. Lean on Trusted Relationships
Even the most independent athletes and coaches need support. Share your struggles with trusted teammates, staff, or loved ones.
What to Do:
Choose one person you trust to confide in about how you’re feeling.
Ask for specific support, such as covering a task during practice or simply listening.
Consider professional guidance from a therapist or counselor to gain tools for managing anxiety.
10. Embrace the Concept of “Enoughness”
Anxiety often stems from feeling like you’re not doing enough, whether for your team, your performance, or yourself. Counter this with intentional reminders of your inherent worth.
Daily Practices:
At the end of each day, list three things you did well, no matter how small.
“I showed up on time, gave my best effort in practice, and supported a teammate.”
Develop a mantra, such as: “I am enough for what matters most today.”
Allow yourself grace: “It’s okay to have tough moments—they don’t define my value.”
Final Thoughts
Anxiety is a natural response to challenging times, but it doesn’t have to control your focus or performance. By reframing your mindset, creating rituals, and leaning on movement and values, you can navigate anxiety with intention and resilience.
Remember, the same discipline and mental toughness you apply in your sport are powerful tools for managing stress in all areas of life. You’ve faced pressure before and emerged stronger—you have everything you need to do it again.
Comments