Picture this: you’re standing on the free-throw line, the gym is silent, and all eyes are on you. Or maybe you’re waiting for the whistle before the 100-meter dash, heart pounding, palms sweating. You’ve trained, practiced, and prepared—but in that moment, your mind starts spinning:
“What if I mess up? What if I let my team down? What if I’m just not good enough?”
For many teens and college athletes, this is more than just “nerves.” It’s a form of performance anxiety that can weigh heavily on both mental health and athletic performance.
Signs of Sports Performance Anxiety
Everyone feels pressure before a big game or competition. But when anxiety starts to interfere with enjoyment or ability, it’s worth paying attention. Common signs include:
- Physical symptoms: racing heartbeat, sweating, stomachaches, muscle tension, shaky hands.
- Mental spirals: overthinking plays, replaying mistakes, or doubting abilities.
- Avoidance: wanting to skip practice, avoiding eye contact with coaches, or dreading game days.
- Burnout: feeling exhausted, losing motivation, or losing the joy of the sport.
Sometimes, it’s not obvious on the outside. A teen might still show up, play hard, and score—but internally, they’re battling constant pressure and fear of failure.
The Pressure of Team Sports
Being part of a team brings connection and belonging, but it can also add layers of stress. Athletes often worry about:
- “What if I let my teammates down?”
- “What if the coach benches me?”
- “What if I choke when it really matters?”
In Kansas City—and everywhere—sports culture can sometimes magnify these fears. With competitive club teams, high school rivalries, and college recruitment, the pressure to perform can feel overwhelming.
Therapy Options for Sports Performance Anxiety
Here’s the good news: just like training strengthens muscles, therapy strengthens mental resilience. Several approaches can help athletes manage performance anxiety:
- Cognitive Behavioral Therapy (CBT): Helps identify unhelpful thoughts (“I’ll never be good enough”) and reframe them into realistic, balanced ones.
- Mindfulness & Relaxation Training: Breathing techniques, visualization, and grounding exercises help athletes stay calm and focused in the moment.
- Eye Movement Desensitization and Reprocessing (EMDR): Especially helpful if a past failure or injury is “stuck” and continues to trigger anxiety.
- Sports Psychology Coaching: Builds mental skills like focus, confidence, and visualization alongside traditional therapy tools.
- Group or Team-Based Therapy: Some athletes benefit from knowing they’re not alone. Working on communication, trust, and shared pressure can strengthen a whole team’s resilience.
Questions Athletes Might Ask Themselves
When performance anxiety shows up, it can be helpful to pause and reflect:
- Am I more worried about my performance than enjoying the game?
- Do I feel dread instead of excitement before practice or competition?
- Do I hold myself to impossible standards?
- Am I afraid of how others will see me if I make a mistake?
- Do I feel pressure to meet expectations from parents, coaches, or recruiters?
If the answer to many of these is “yes,” that’s a signal it might be time to get support.
Why Therapy Helps
Performance anxiety doesn’t mean an athlete is weak or “not cut out” for their sport. In fact, many top athletes work with therapists, sports psychologists, or coaches specifically to address this. Therapy provides:
- A safe, judgment-free space to talk about pressure.
- Practical tools to manage stress before and during competition.
- Long-term strategies to build confidence and prevent burnout.
Ultimately, therapy isn’t about taking away competitiveness—it’s about helping athletes play with freedom, joy, and resilience.
The Takeaway
Whether it’s a high school soccer player in Overland Park or a college runner in downtown Kansas City, performance anxiety is real—and it’s treatable. With the right support, athletes can move from playing out of fear to playing with confidence.
“Sports are meant to challenge you, not break you. Therapy helps athletes find the balance between striving for excellence and remembering why they love the game.”
If you or your teen is struggling with performance anxiety, reaching out for support can make all the difference. Therapy can help you not only perform better, but also feel better—on and off the field.
