Tools for managing anxiety

Anxiety can make you feel like you're losing control; deep breathing is a great way to calm your mind and body for just a few moments. Try this:

• Breathe in deeply through your nose for a count of four
• Hold your breath for a count of four
• Slowly breathe out through your mouth for a count of four
• Repeat a few times until you feel calmer

Positive Self-Talk

Sometimes, how we talk to ourselves can make us feel stronger or more anxious. When you're feeling down or nervous, try to say something encouraging to yourself, like:

• 'Mistakes are okay; they help me learn and grow.'
• 'I am in control of my reactions.'
• 'I am prepared and ready.'
• 'It's okay to feel nervous; I'm still strong.'
• 'I don't have to be perfect; I just need to try my best.'
• 'I can handle whatever comes my way.'
• 'I am safe, and I have people who support me.'
• 'I can always ask for help if I need it.'

Positive self-talk can boost your confidence and help you tackle challenges with a strong mindset.

Visualisation Techniques

Visualisation can help reduce anxiety and make you feel more prepared; visualisation involves imagining yourself succeeding or feeling relaxed.

• Try closing your eyes and picturing a happy place or a moment when you felt relaxed and calm.
• Focus on all the details, like the sounds, smells and colours.

Practice Grounding Techniques

Grounding techniques help you focus on the present moment. If you’re feeling anxious, try this:

• Name five things you can see around you.
• Touch four things near you, like a ball or your uniform.
• Listen for three different sounds.
• Identify two things you can smell.
• Take one deep breath.

Stay Active Outside of Sports 

Physical activity helps reduce stress and anxiety by releasing feel-good chemicals in the brain. Try finding an activity you enjoy outside of sports for a break, some activities you could try are:

• Walking or hiking
• Dancing
• Stretching or Yoga

Take Breaks When Needed

It's okay to take a step back when things feel overwhelming. Taking a break from a practice or game to regroup your thoughts can actually help you come back feeling refreshed and more focused

Talk to Someone You Trust

Sharing how you feel with a trusted friend, family member, or coach can help release anxiety. If you’re dealing with a tough situation like bullying or abuse, talking about it might seem scary, but it’s an important step to feel supported and safe. Remember, you’re not alone; people around you care and want to help. You can also report these situations here.

Remember: It’s Okay to Ask for Help

Whether it’s nerves before a big game or dealing with something more serious, managing anxiety is a process, and asking for help is always a good option. You deserve to feel safe and supported, both in your sport and in life. Reaching out can be the first step to feeling stronger and more in control.

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