Managing pre-game anxiety

Pre-game nerves are normal. Here's how to work with them.

Every athlete — from the D1 captain to the Olympic gold medalist — feels nerves before a big game. Nerves are your body prepping to perform. The question is: are you riding them or drowning in them?

The 4-7-8 breath (90 seconds, do it now)

1. Breathe in through your nose for 4 seconds

2. Hold for 7 seconds

3. Exhale through your mouth for 8 seconds

4. Repeat 4 times

This activates your parasympathetic nervous system — the literal biology of "calm."

Reframe "anxious" as "excited"

Tell yourself: "I am excited." Not "I am calm." Science shows reframing nerves as excitement improves performance; suppressing them hurts it.

A pre-game ritual (build one in 10 min)

Pick 3 things you'll do every game day, in order:

1. Warm-up song (same song, every time)

2. 2-minute visualization of the first play going right

3. One quiet moment alone before you step on the field

Repetition creates a psychological anchor — your brain learns "this ritual = I'm ready."

When it's more than nerves

If anxiety is stopping you from sleeping, eating, or showing up, talk to someone. A school counselor, a parent, a sports therapist. Anxiety that's chronic is a medical issue with effective treatments.