Spring has sprung and so has the Spring sports season! From soccer games to baseball, sports can provide your kids with a fun outlet to get outside and stay active. However, they can also become stressful for both the athletes participating and the caregivers supporting them. Here are some tips and tricks to help your child manage their Spring sports anxiety.
1. Be Early and Be Prepared:
It may be helpful to arrive early to new sports events so that your child can become familiar with the environment, especially if it’s a new team or an unfamiliar location. This gives them time to warm up, acclimate, and meet with their teammates. If possible, meeting the coach ahead of the first practice may be helpful to warm your child up to the sport. Remember to focus and praise steps towards engagement.
2. Focus on Effort, Not Outcome
Shift the focus from winning or performing perfectly to trying their best and having fun. Praise effort, improvement, and teamwork. When kids know that it’s okay to make mistakes, they’re more likely to enjoy the game and take healthy risks instead of worrying about disappointing you or the team.
3. Keep Communication Open
Talk with your child about how they’re feeling before and after games or practices. Let them know it’s okay to be nervous or stressed, and validate their emotions. Ask open-ended questions like, “What was your favorite part of practice today?” or “Was anything hard?” This helps them feel supported and heard. Use validating statements when your child shares emotions without eliminating opportunities to practice bravery.
4. Model Calm and Positive Behavior
Kids will pick up on adult energy, so if you’re calm and encouraging on the sidelines, they’ll feel more relaxed too. Focus on describing and praising any behavior that you want to see grow (e.g., “I love how focused you were during the game.” “I love how calm you stayed when the ball didn’t go in the goal.”) Your confidence in them and steady presence can be grounding.
5. Help Them Learn Coping Strategies
Teach your child simple tools to manage nerves, like taking deep breaths, visualizing success, or using positive self-talk (“I’ve practiced hard, I can do this!” “I learn from my mistakes”). These strategies can build resilience and help them in all areas of their life, not just sports. It is important that these strategies are taught outside of heightened moments. Practice, practice, practice!
6. 
Don’t let anxiety run the show
If your child decides they want to stop a sport because they are anxious, take baby steps forward rather than avoiding the sport altogether. This might look like staying and watching the team play, and reinforcing your child’s ability to sit with distress. Remember, leaving completely lets anxiety run the show. For example, if your child says they do not want anyone to come watch them one way of taking a step forward may be having one person come watch the game for a short period of time and then expanding on that time, while providing reinforcement for bravery.
Remember, most parents have comforted a child crying on the sidelines—it’s a familiar and very human moment. If your child is crying, it’s OK. It doesn’t mean you’ve failed as a parent or that your child is not strong. Often, it’s simply the result of overwhelming emotions or the pressure of trying something new. Resist the urge to leave or pull them out of the situation right away. Sometimes, just being there, offering a calm presence, is exactly what they need to regain their courage. Growth often begins in these uncomfortable moments. You got this!
