Research reveals that young athletes face increased sports performance anxiety when parents put too much pressure on them. This leads to lower motivation and poor performance. A newer study, published in the Journal of Applied School Psychology, shows that too much pressure can make athletes feel stressed and burned out.
Sports psychology provides solutions that work for young players and helps remove fear and anxiety during games. Premier League sports psychologist Dr Paul McCarthy points out that proper mental skills training can boost attention, focus, and self-belief. These are vital elements to manage performance anxiety. This piece explores practical strategies that will help your young athlete build resilience and keep a healthy connection with their sport.
Sports performance anxiety affects 30% to 60% of young athletes [1]. This makes it a common challenge in youth sports. The original anxiety shows up when young athletes feel others are watching and judging their skills.
We noticed anxiety through changes in how young athletes behave. They often play better during practice than in actual games, make up reasons not to play, or ask to sit on the bench more frequently [2]. On top of that, they might get too emotional after making mistakes or worry too much about what others think.
Physical signs of sports anxiety include:
Racing heart and rapid breathing
Muscle tension and trembling
Stomach issues and nausea
Cold sweats and clammy hands
Sleep disruptions [3]
Mental symptoms focus on how athletes think and feel. Athletes often face intense fear of failure, lose focus during games, and struggle with moves they used to do easily [4]. They might also have trouble with basic actions that once came naturally, like throwing a ball or keeping proper form.
Parents need professional help if their young athlete has panic attacks [3], or if anxiety affects activities beyond sports. You should worry if your child's heart rate stays high even during rest [3]. Another red flag is if they wish for injuries to avoid playing [3]. These signs need immediate attention.
Young female athletes and solo sport participants face higher risks of performance anxiety [4]. Athletes with less experience or those playing away games tend to feel more anxious. The pressure gets worse when coaches try to control everything instead of supporting players' independence [4].
Parents who recognize early warning signs of sports performance anxiety can help their children quickly. Research reveals that mental health challenges affect 16.9% of youth elite athletes, and this number increases to 25.1% over their lifetime [5].
Young athletes' sudden changes in behavior should raise red flags for parents. Athletes with anxiety tend to become more irritable and pull away from their teammates [6]. The situation becomes concerning when they start making excuses to skip practice or ask to stay on the bench. Female athletes face unique challenges with anxiety management. Studies show 33% of them feel overwhelmed by pressures either occasionally or frequently [7].
Anxiety often shows up first as declining performance. Athletes might lose focus and temporarily "forget" skills they've already mastered [3]. Normal performance ups and downs happen, but persistent focus problems and unexplained skill regression need attention. Athletes in individual sports report more severe symptoms than team sport participants [8].
Sleep quality is a vital indicator of an athlete's mental state. Yes, it is concerning that 42% of student athletes report poor sleep regularly [9]. Athletes struggling with anxiety typically experience:
Problems falling or staying asleep
Unexpected appetite or weight changes
Daily fatigue
Irregular eating patterns
These patterns create a difficult cycle. Poor sleep affects glucose metabolism and muscle recovery [10], and anxiety about performance makes sleep problems worse. Female athletes face greater challenges - 71% say their sport performance is one of the biggest sources of daily anxiety [7].
Parents play a vital role in helping young athletes manage sports performance anxiety. Research shows that youth athletes enjoy sports more and stick with them longer when they receive proper parental support [11].
Regular check-ins with your young athlete build the foundation for open dialog. Parents should set aside specific times to discuss both wins and challenges, especially before and after games [12]. A recent survey shows that only 20.9% of athletes talk regularly with their coaches about their progress and struggles [13]. Parents need to bridge this communication gap by:
Listening without judgment
Proving their feelings right without rushing to fix things
Asking open questions about their experiences
Making safe spaces to share concerns
Making anxiety discussions normal
Actions speak louder than words when building trust with young athletes. Studies show that 64% of athletes would ask for help if they felt their anxiety was too much to handle [7]. This comfort level comes from years-old trust and connection.
Parents must separate their child's worth from game results. Your love and acceptance should never depend on how well they perform [14]. Trust grows stronger when parents keep their athletes' concerns private, which encourages them to open up more in the future [15].
Note that this supportive foundation isn't meant to eliminate anxiety completely - it helps young athletes develop healthy coping mechanisms. A survey revealed that 71% of athletes see good mental health as significant to their sporting success [7]. This highlights why strong parent-athlete bonds matter so much.
Young athletes need practical tools to manage sports performance anxiety. These techniques help them control their physical and mental responses to stress.
Belly breathing is the quickest way for young athletes to calm down. Place one hand on your stomach and another on your chest, then breathe deeply so your stomach expands while your chest stays still [16]. Let the air out slowly through pursed lips. Resonance breathing also reduces anxiety - breathe in for six seconds and out for the same duration [17].
Athletes feel mentally prepared and in control with consistent pre-game routines [18]. These might include light stretching or listening to calming music [19]. Pre-game rituals help players focus on execution and feel confident about their skills [20]. Athletes should arrive early to events to get familiar with their surroundings and avoid rushed preparation [21].
Positive self-talk is a powerful tool that boosts confidence and manages anxiety. Athletes who perform better report these benefits [22]:
Increased self-confidence
Better focus
Greater resilience
Reduced performance anxiety
Stronger mental toughness
Athletes should focus their self-talk on their strengths and past challenges they've overcome to get optimal results [2]. Using "you" statements like "you've got this" works better than first-person statements [2]. Parents can support this practice by pointing out moments their child seems to enjoy the game [16].
Sports performance anxiety affects many young athletes, but proper support and guidance make the most important difference. Parents make a vital impact by watching for warning signs, creating supportive environments, and helping their children use practical anxiety management tools.
Research shows that a combination of breathing exercises, pre-game routines, and positive self-talk helps young athletes build confidence and manage stress. These strategies work best when parents keep communication channels open and show consistent support without linking their love to performance outcomes.
Anxiety management takes time and dedication. Young athletes show remarkable progress when they have the right tools and support system. Parents can help their children develop healthy relationships with sports and competition through patience, understanding, and consistent use of these strategies.
Q1. How can parents recognize signs of sports performance anxiety in young athletes? Parents should watch for behavioral changes like playing better in practice than in competitions, making excuses to avoid playing, or becoming overly emotional after mistakes. Physical symptoms may include rapid breathing, muscle tension, and sleep disruptions.
Q2. What are some effective breathing exercises for young athletes to manage anxiety? Belly breathing is a simple yet effective technique. Athletes can place one hand on their stomach and another on their chest, then breathe deeply so the stomach expands while the chest remains still. Resonance breathing, which involves inhaling and exhaling for six seconds each, is another helpful method.
Q3. How can parents create a supportive environment for their young athletes? Parents should establish regular check-ins, listen actively without judgment, and validate their child's feelings. It's crucial to separate the child's value from game outcomes and offer unconditional support. Building trust by maintaining confidentiality when athletes share concerns is also important.
Q4. What role do pre-game routines play in managing sports performance anxiety? Consistent pre-game routines help athletes feel mentally prepared and in control. These may include light stretching, listening to calming music, or arriving early to familiarize themselves with the surroundings. Such rituals allow players to focus on execution and feel positive about their skills.
Q5. How can positive self-talk benefit young athletes in managing anxiety? Positive self-talk can boost confidence, enhance focus, and reduce performance anxiety. Athletes should focus on personal strengths and previous challenges they've overcome. Using "you" statements like "you've got this" has been found to be more effective than first-person statements in improving performance and managing anxiety.
[1] - https://share.upmc.com/2022/05/how-anxiety-affects-sports-performance/
[2] - https://www.parentsinsport.co.uk/2024/03/14/positive-self-talk-what-is-it-and-how-do-we-encourage-it-as-sports-parents/
[3] - https://www.healthline.com/health/sports-performance-anxiety
[4] - https://www.psychiatry.wisc.edu/wp-content/uploads/2023/10/2024-clin-sports-med-anxiety-disorders-in-athletes-.pdf
[5] - https://pmc.ncbi.nlm.nih.gov/articles/PMC5845908/
[6] - https://www.psychiatry.org/news-room/apa-blogs/depression-and-anxiety-in-young-athletes
[7] - https://www.sportsaid.org.uk/news-and-insights/news/talented-young-athletes-want-more-mental-health-and-wellbeing-support
[8] - https://bjsm.bmj.com/content/57/8/439
[9] - https://www.sleepfoundation.org/teens-and-sleep/student-athletes-sleep-time
[10] - https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1382068/full
[11] - https://www.intrepidperformance.com/2021/11/12/sports-parents-communicating-with-your-athlete/
[12] - https://dayrisewellness.com/parental-support-helping-your-young-athlete-navigate-sports-anxiety/
[13] - https://premiersportpsychology.com/2022/12/15/coaches-foster-an-environment-where-athletes-feel-comfortable-talking-with-you/
[14] - https://tamarchansky.com/kids-and-sports-how-to-parent-your-anxious-perfectionistic-athlete/
[15] - https://www.dailyhuman.com/post/coaching-and-mental-health
[16] - https://www.joinhopscotch.com/blog/supporting-young-athletes-with-anxiety
[17] - https://www.healthline.com/health/breathing-exercises-for-anxiety
[18] - https://www.kidssportspsychology.com/helping-young-athletes-overcome-pregame-anxiety/
[19] - https://foxesclub.com/strategies-to-help-your-child-overcome-performance-anxiety-in-sports/
[20] - https://www.youthsportspsychology.com/pregame-routine-for-young-athletes/
[21] - https://www.nationwidechildrens.org/family-resources-education/700childrens/2019/09/sports-performance-anxiety
[22] - https://www.childpsychologist.com.au/resources/sports-psychology-tips-to-stop-negative-self-talk
