Supporting Your Athlete: A 4-Step Strategy to embrace their Nerves
Let’s get one thing straight—nerves are totally normal. But, if your athlete is letting those nerves take over, it's time to step in and show them how to turn that anxiety into pure, unstoppable energy. Whether it’s a big game, a competition, or just the pressure of performing, here’s the deal: they’ve got this. And with the right tools, those jitters can be transformed into fuel for greatness. Here’s a 4-step strategy to help them crush those nerves like a pro.
1. Acknowledge That Nerves Are Totally Normal (And They’re Actually Here to Help You)
First off, nerves don’t mean they’re weak or not prepared. In fact, they mean the opposite. Nerves are just their body’s way of saying, “Hey, we’re about to crush this!” That racing heart and fluttering stomach? It’s not a sign to freak out; it’s energy ready to be channeled.
Let them know that everyone gets nervous—even the pros. Nerves are there to keep them sharp and ready to perform. So, instead of thinking, “I’m going to fail,” help them flip the script to, “I’m about to rock this.” Turn that anxious energy into excitement, because trust me, they’re more than ready for whatever comes their way.
2. Ease the Body’s Stress with Box Breathing
Nerves make the body go into overdrive: racing heart, shallow breathing, muscles tight as a drum. But guess what? That’s not helping anyone. It’s time to bring it back to center with box breathing—a technique so simple, even a nervous wreck can nail it.
Here’s the deal:
Inhale through the nose for 4 seconds.
Hold for 4 seconds.
Exhale through the mouth for 4 seconds.
Hold again for 4 seconds.
Repeat a few times, and watch the stress melt away. This isn’t just breathing; it’s like a reset button for the mind and body. They’ll go from frazzled to focused, ready to take on whatever the game throws at them.
3. Reinforce Positive Self-Talk: Stop Talking Trash to Yourself
The way we talk to ourselves matters. If they are out here saying stuff like, “I’m gonna mess up,” or “I’m not good enough,” then those nerves are going to have a field day.
Help them flip the script with some affirmations. Here’s the kind of self-talk they should be spitting:
“I’m unstoppable.”
“I’m here to slay.”
“I’ve got the skills, and now I’m bringing them.”
It might feel a little awkward at first, but let’s face it: they have got to pump themselves up. The more they tell themselves they are capable and prepared, the less room those nerves have to stick around. Positive self-talk is a game-changer—and trust me, it works.
One of my favorite techniques is to shift them into being her own best coach. If I statements aren’t working, tell them to coach themsleves.
“You’ve got this!”
“You are brave!”
Moving from I to you shifts away from emotion and into power.
4. Warm Up Like You Mean It: Get That Body Ready to Move
Now, it’s time to get physical. Nerves have a funny way of making the body feel stiff, like you’re stuck in slow motion. But that’s not going to help anyone, is it? Nope. To get back in the zone, they are going to need a proper warm-up to shake off those nerves and get the blood flowing.
Encourage them to do some dynamic stretches, light cardio, and drills that get their muscles activated and ready to move. Not only does this help their body feel looser, but it also tells their brain: it’s game time. The more they move, the less they’ll be thinking about those nerves and the more they’ll be thinking about how to dominate.
Bonus Tip: Visualization is Key to Handling Nerves
Want to take this game plan to the next level? Have your athlete check out our previous blog post on visualization—it’s a secret weapon for overcoming nerves and unlocking peak performance. Visualization isn’t just about imagining winning; it’s about mentally rehearsing every move, building confidence, and getting their head in the game. When nerves strike, visualizing themselves succeeding can be the ultimate way to calm those butterflies and focus on the task at hand.
Nerves are a part of the game, but they don’t have to win. Help your young athlete understand that feeling anxious is normal—and it can even be a sign that they’re ready to shine. With these four steps—acknowledging the nerves, breathing to calm the body, talking themselves up, and warming up with purpose—they’ll be ready to face the challenge head-on. And who knows? Those nerves might just be the thing that takes their performance from good to outstanding.
Now, get out there and show those nerves who’s boss. Because they’ve got this, and you’ve got her back.
