Updates

Managing sports anxiety in children

Wellness

Swimmers lined up on the block, runners waiting for the starting pistol, gymnasts stretching on the mat…all waiting for the most important athletic event of their careers. Of course elite athletes experience anxiety! Anxiety before a big game or performance is normal, but too much can interfere with performance. Cognitive and sports psychologists have long studied the fact that some skills depend on “procedural memory,” meaning these skills do not require conscious thought about the action, but instead rely on training and practice. In sports, this is referred to as “muscle memory.” Muscle memory is especially compromised in high-stress situations resulting in choking under pressure.

You do not have to be an elite athlete to experience performance anxiety in sports. Children and teenagers frequently struggle with this as well.

When is your child experiencing too much performance anxiety? 

Watch out for these signs:

  • Sudden reluctance or loss of interest in a sport they used to enjoy. Avoidance is a common reaction to anxiety.
  • Dissatisfaction, even with a good game or performance. Ruminating about small mistakes and only accepting perfection may suggest your child may inappropriately base his/her self-worth on the outcome of the activity.
  • Physical complaints, like headaches or stomachaches, in the days and hours leading up to a big game. Children and teens often experience physical anxiety even if they cannot articulate it.

How can parents/coaches help?

First, identify whether you are unintentionally increasing pressure. Ask yourself these questions:

  • Do you praise or reward your child only after good performances? If parental approval depends on performance, of course sports will be stressful! Support your child regardless of the outcome.
  • Do you offer unsolicited advice or feedback about their performance? This can overemphasize the importance of winning and frustrate your child even further.

Second, help your child learn to manage his/her anxiety with the following:

  • Deep breathing. This helps reduce heart rate, relax muscles and slow down breathing—all physical responses that impact athletic performance. Have your child practice deep breathing in non-anxious situations, not just when experiencing stress, so the habit becomes routine.
  • Visualization. Sports psychologists recommend imagining every aspect of the performance beforehand and even practicing the physical movement while doing so.
  • Sleep quality. Studies have shown that sleep plays a major role in reaction time, coordination, energy levels and anxiety management. Make sure your child gets plenty of sleep, especially in the days before an athletic event.

Parents, coaches and children should remember elite athletes dedicate their entire lives to their sport—it is literally their job. Kids, on the other hand, have many other “jobs.” While a miniscule number may become elite athletes, the majority of children play sports for other important reasons: to build confidence, improve health, learn teamwork and most importantly, HAVE FUN!