Managing Performance Anxiety in Young Athletes
An Easy Guide for Parents, Coaches, and Athletes
The Scene
Game day arrives. The uniform is on, the field is ready, and the adrenaline is building.
But for many young athletes, excitement is closely followed by nerves—or worse… anxiety.
Sweaty palms. Stomachaches. Racing thoughts. A sudden drop in confidence.
All signs of performance anxiety.
There is no drug, food, or training that will impact your athlete’s performance more than learning to manage this.
The Good News
With the right tools and support, young athletes can learn to manage pressure—and even use it to their advantage.
Whether you’re a parent, coach, or athlete, you play a key role in turning performance anxiety into confidence and growth.
What is Performance Anxiety?
Performance anxiety is the stress or fear that kicks in when an athlete feels judged or overly focused on results.
It’s not a weakness—it’s a natural response to pressure. And it can affect anyone, from beginners to elite competitors.
A Breakdown: Understanding the Signs
Performance anxiety often shows up as:
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Racing thoughts
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Trouble sleeping before a game
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Stomachaches
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Avoidance of practice or competition
It’s not about a lack of ability—it’s the brain responding to pressure.
And here’s the truth: it’s common. But it’s also manageable.
Let’s Get a Grip on Performance Anxiety
So how do we help young athletes manage it?
Start by Normalizing the Nerves
Let them know it’s OK to feel anxious. It means they care.
Focus on the Process, Not the Outcome
Celebrate effort, improvement, and resilience over winning.
Teach Simple Mental Skills
Techniques like:
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Deep breathing
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Visualization
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Positive self-talk
These small tools can lead to big shifts over time.
Redefine Success
Success doesn’t always mean winning.
It can mean:
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Giving full effort
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Bouncing back from a mistake
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Being a supportive teammate
When young athletes learn that success = growth, pressure loses its power.
Your Role as the Parent or Coach
Be the Calm in Their Storm
Parents:
Your child looks to you for cues—especially under stress.
The most powerful thing you can do? Stay calm. Normalize their nerves. Remind them their worth isn’t tied to performance.
You are the anchor. Not the alarm.
Coaches:
You shape how athletes view pressure.
Emphasize process over perfection. Teach them to focus on what they can control:
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Effort
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Mindset
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Teamwork
A Note to Athletes
Pressure is a privilege.
If you feel nervous before a game, you’re not alone. Even the pros get butterflies.
What matters is how you respond.
And always remember:
You are more than your performance.
Mistakes don’t define you—they help you grow.
