What Parents Should Know About Performance Anxiety in Children's Sports
The pressures of youth sports can cause a lot of performance anxiety in kids. Here are some ways to alleviate that stress and help your child enjoy their sport of choice.Medically reviewed by Charissa Chamorro, PhDMedically reviewed by Charissa Chamorro, PhDPerformance anxiety in children is very real. From dance recitals to spelling bees and even exams, kids can feel pressure from being in the spotlight. Particularly, youth sports is a major area for performance anxiety in kids.Kids often start to feel game day pressure as they move into more competitive levels of youth sports or begin traveling for sports games. Your child may be able to express their fears and say they feel worried about an upcoming game or competition, or they may have trouble connecting their anxious feelings to their sports performance.Either way, parents can step in to offer reassurance and help remind them that sports should be a fun chance to learn how to do your best even when the circumstances feel challenging. And remember that parents with high expectations for their athletes can sometimes contribute to the stress that kids feel around their performance, so be sure to praise and encourage your child at every opportunity.
Signs of Sport-Related Anxiety in KidsSigns of sport anxiety can include physical symptoms, unusual behaviors, or changes in thinking. Children may become irritable or have trouble sleeping. Your child might also talk about wanting to quit a beloved sport or activity. They may pretend to be sick or injured to avoid participating or even develop a physical symptom, like a stomachache, that stems from anxiety.
Rob Friedman / Getty Images
Related: We Need to Stop Pressuring Kids to Be the Best at Their Sport
How Kids and Teens Can CopeEvery child will respond differently, but these strategies for managing anxiety may be helpful. Talk through them together, then encourage your child to try a few to see what works best for them.Memorize a mantra: Sometimes anxiety stems from negative self-talk: "I can't do this," "I'll never remember my routine," "Everyone will hate me if I mess up." A mantra is a positive phrase that a person can use to replace those negative ones. Help your child come up with a phrase that means something to them, like "I am strong" or "I got this." Then, they can repeat it to themself often: in practice, at games, or whenever they hear that "can't-do" voice in their head. This strategy is also practiced in Cognitive Behavioral Therapy (CBT) to help treat anxiety. Visualize: This can be an extension of the mantra technique. While repeating the mantra, your child can also visualize performing well.Practice, with and without moving: While practicing skills is critically important to success, sometimes mental rehearsal can make a big difference, too. Coach your child to walk through their performance, picturing each step in order. This technique allows your child to practice in the absence of game-like conditions. For example, a gymnast can envision each step of a floor routine even when they're away from the gym.Set a goal: Talk to your child about what they hope to achieve at their next performance or game. Help them come up with an aim that is a stretch, but not unreachable. Instead of taking first place, maybe they want to beat a certain time or nail a particular skill. Focusing on that may take some of the pressure off of the overall event. Research shows that kids with parents who set positive goals for their kids that they give them space to achieve autonomously are actually more motivated to perform well.Breathe deep: Deep or diaphragmatic breathing can reduce anxiety and help them feel more relaxed. They can practice at home, on the way to games or meets, in the locker room, or on the sidelines.Fake it 'til you make it: Smiling really does help, so tell your athlete adopt their bravest face while visualizing the positive and fun aspects of the game that made them love it in the first place.What Parents Can DoAside from coaching your child through the techniques above, you can also help by setting the stage for a lower-stress experience.Encourage participation over performance: Not every child will believe or accept your words of reassurance, but some will. You can remind your child of how well they've done at past events, how much practice time they've put in, how much faith you have in them, and most importantly, that you love them very much no matter what happens. That being said, research has also shown that excessive reassurance can lead to lower self-efficacy while encouraging bravery and can lead to greater confidence and deeper engagement.Help them understand: You can also remind them that some things are just out of everyone's control: the weather, for example, which might get in the way of their best performance. Don't discount or brush off your child's worries, but let them know that sometimes its not their fault if the game doesn't go according to plan.Do your part: Calm worries by making sure your child gets enough sleep and eats healthy foods. Most kids should be responsible for their own sports equipment, uniforms, water bottles, and other gear. But you can make sure everything is packed early and allow enough travel time to get to events. Rushing to a game or tournament in a panic is a rough way to start out.
Related: Do Parents Need Silencing At Kids' Sports Games? This Team Sure Thinks So
For more Parents news, make sure to sign up for our newsletter! Read the original article on Parents.
Welcome to Billionaire Club Co LLC, your gateway to a brand-new social media experience! Sign up today and dive into over 10,000 fresh daily articles and videos curated just for your enjoyment. Enjoy the ad free experience, unlimited content interactions, and get that coveted blue check verification—all for just $1 a month!
Account Frozen
Your account is frozen. You can still view content but cannot interact with it.
Please go to your settings to update your account status.
Open Profile Settings