High school athletes face a unique set of challenges as they strive to excel both in their sports and academics. Balancing demanding schedules, rigorous practices, recruitment, and the pressures of competition can lead to increased stress and anxiety. Developing effective stress management skills is crucial for these young athletes to maintain not only their performance but also their overall well-being. In this blog, we will explore the importance of stress management for high school athletes, provide strategies to cope with stress and anxiety, and highlight helpful resources, including HeartMath breathing techniques and professional sport performance counseling.
The Balancing Act: Juggling School and Sports
For many high school athletes, balancing sports with academic responsibilities and social commitments can feel overwhelming. Between practices, games, homework, exams, and everything else, stress levels can quickly skyrocket. If left unmanaged, this stress can lead to burnout, poor performance, and even mental health challenges. Developing stress management skills early is key to helping athletes navigate this balancing act successfully and thrive both academically and athletically.
At Therasports Counseling, we are seeing a growing number of athletes coming in with high levels of anxiety that are impacting both their performance and academics. Approximately 90% of the athletes we work with are experiencing anxiety, often manifesting in physical symptoms like panic attacks, stomach pain, increased heart rate, shaking, or even vomiting. Many of these athletes are unaware that these symptoms are linked to anxiety, which can sometimes escalate to burnout and mental blocks or the “yips” that severely affect their performance. In these cases, more targeted treatments such as EMDR (Eye Movement Desensitization and Reprocessing) are used to help athletes break through these barriers.
Understanding Anxiety and Stress Responses
A core part of our work at TheraSports is helping athletes understand the difference between nervousness and anxiety. We educate athletes on how their brains and nervous systems respond to stress, giving them the knowledge to recognize when anxiety is affecting them. For instance, the brain triggers the fight-or-flight response when it perceives a threat, which can result in physical symptoms like racing heart rates or shallow breathing. Helping athletes understand that these physical sensations don’t necessarily reflect their performance allows them to separate the stress from the task at hand, making it easier to manage their reactions.
We also teach athletes practical tools to regulate their nervous systems. Techniques like deep breathing, grounding exercises, and mindfulness can calm the body’s stress response and help athletes stay focused and grounded, even in high-pressure situations. By fostering this awareness, athletes not only improve their performance but also develop greater confidence and a stronger sense of control over both athletic and academic challenges.
The Role of HeartMath in Stress Management
One of the most effective tools we use with athletes is HeartMath, a scientifically backed technique that helps regulate the nervous system and manage stress. HeartMath helps athletes enter a state of “coherence,” where the heart, mind, and emotions work in harmony, improving focus, emotional regulation, and stress resilience. Techniques like the Quick Coherence Technique can help athletes calm their nervous system quickly, recover faster, and stay mentally clear under pressure.
At TheraSports, our certified HeartMath practitioners work with athletes to integrate these techniques into their daily routines. The benefits of HeartMath for athletes include:
- Improved Focus – Enhances mental clarity and decision-making.
- Reduced Stress & Anxiety – Calms the nervous system, easing pre-competition nerves.
- Faster Recovery – Lowers cortisol levels and improves heart rate variability (HRV).
- Better Emotional Regulation – Promotes a stable, positive mindset.
- Increased Resilience – Helps athletes cope with setbacks and challenges more easily.
Supporting the Athlete’s Mental Well-Being
At TheraSports, we understand that athletes face stress not only from performance pressures but also from external factors like recruitment concerns, scholarship competition, and high expectations from parents, coaches, and themselves. Many struggle with perfectionism, burnout, and anxiety. In addition to performance-related stress, we also help athletes reconnect with their passion for the sport, set realistic goals, and maintain a balanced mindset. Our counseling approach combines mental conditioning, emotional regulation, and goal-setting to empower athletes to take ownership of their journey. By fostering a growth mindset, we help athletes manage stress, build resilience, and find fulfillment, ensuring success both in their sport and their personal lives.
Helping Your Teen Build Resilience
As a parent, it’s essential to recognize when your teen is feeling overwhelmed by stress or anxiety. Creating an open, supportive environment where they feel heard can make a huge difference in how they cope with challenges. Encouraging healthy stress management habits early on not only helps improve their performance but also promotes long-term emotional and mental well-being.
If your teen is facing anxiety or stress related to their sport, seeking professional support can be a game-changer. Counseling or techniques such as HeartMath can provide them with valuable tools to manage stress, build resilience, and perform at their best while maintaining balance in their lives. By equipping your teen with the right strategies, parents and counselors together play a vital role in helping them thrive—not just in sports, but in life overall.
TheraSports Counseling LLC
Alma Gardarsdottir, LCSW
Peak Performance Therapist
EMDR Certified Therapist