Teen Athletes and Anxiety: Balancing Sports, School, and Social Pressures

For many teens, sports are more than just a hobby, they're a passion, a community, and sometimes even a pathway to scholarships or future opportunities. What can sometimes hide behind the trophies, practices, and competitions, is that many teen athletes experience intense anxiety. The pressure to perform well on the field or court, keep up with academics, and maintain social connections can leave them feeling stretched thin and exhausted. If you’re a parent or caregiver in White Rock, South Surrey or the surrounding areas, we can work together to help you understand how anxiety shows up in teen athletes and can help you support them before stress takes a toll on their mental health.

Why teen athletes are at higher risk for anxiety

• Performance pressure: Teen athletes often feel pressure to win, impress coaches, and avoid mistakes. High expectations, whether from themselves, coaches, or parents, can lead to perfectionism and performance anxiety. According to a research study from 2001, it shows that athletes frequently struggle with “choking under pressure” due to the heightened focus on outcomes rather than the process of playing.
  

• Academic load: Sports schedules often mean late nights, travel, and less study time. Balancing demanding practice schedules with schoolwork can create chronic stress and contribute to anxiety. National Canadian data notes that students balancing multiple commitments report higher stress levels.
  

• Social pressures: From team dynamics to peer comparison on social media, athletes often feel pressure to “look” successful both on and off the field. This can fuel social anxiety, body image concerns, and self-esteem struggles.
  

• Fear of letting others down: Teen athletes may tie their self-worth to performance, fearing disappointment from teammates, coaches, or family if they don’t measure up. Studies highlight that fear of negative evaluation is a major factor in competitive anxiety.

Signs your teen athlete may be struggling

While it’s important to note that every teen is different, these are common signs to look for:

• Frequent headaches, stomachaches, or trouble sleeping before games or practices

• Irritability, withdrawal, or tearfulness after competitions

• Avoiding certain sports-related situations (e.g., “faking” an injury, skipping practice)

• Drop in academic performance or loss of motivation

• Negative self-talk or perfectionistic thinking

Helping your teen athlete manage anxiety

1. Reframe success.
   Encourage a focus on effort, learning, and personal growth over winning. Highlight moments of resilience and improvement rather than scores or stats. Sports psychologists emphasize that process-oriented thinking reduces anxiety and promotes resilience as outlined by Weinberg & Gould in 2019.

2. Support balance.
   Help your teen prioritize rest, nutrition, and recovery. Balance athletic and academic commitments by setting realistic schedules. Pediatric guidelines stress the importance of downtime and recovery for youth mental well-being (Canadian Paediatric Society, 2021).

3. Build coping skills.
   Simple tools, such as breathing techniques before games, grounding exercises in stressful moments, or visualization of positive performances, can reduce anxiety spikes. These skills are recommended both in youth counselling and in sports psychology according to a study by Anxiety Canada in 2022.

4. Normalize mental health care.
   Talking to a counsellor or sports psychologist should feel as normal as going to a physiotherapist. Openly supporting therapy shows teens that strength includes asking for help.

5. Foster supportive communication.
   Instead of asking, “Did you win?” try: “What did you enjoy most about today’s game?” or “What did you learn about yourself out there?” Language shapes how athletes interpret their experiences and can shift the focus from judgment to growth.

6. Encourage social connection outside sports.
   Teens need friendships beyond their athletic identity. Encourage connections in other areas, such as clubs, volunteering, or casual hangouts to buffer against burnout and broaden their sense of belonging.

When to seek professional support

If your teen athlete’s anxiety leads to panic attacks, significant academic decline, persistent sleep problems, or avoidance of sports and school, it may be time to seek counselling services. Evidence-based therapies like cognitive-behavioural therapy (CBT) and mindfulness strategies are highly effective in helping athletes manage performance anxiety and perfectionism. Our team at Liv Therapy Services is here for you and your family. Get in touch with us to book your FREE 15 minute consultation. We offer virtual and in-person appointments for your convenience. 

Practical strategies for families of teen athletes (That you can start today!)

• Encourage pre-game rituals that calm rather than add pressure. For example, positive self affirmations, deep breathing, music, visualization.

• Prioritize sleep routines, even during heavy practice or travel schedules.

• Use positive self-talk coaching at home: “I’m proud of how hard you worked,” not just “I’m proud you won.”

• Advocate for open communication with coaches around stress and expectations.

• Keep mental health check-ins part of the family routine—just as important as stretching or hydration.
  

Teen athletes give so much of themselves to their sport and sometimes that commitment comes at the expense of their mental well-being. If your teen is struggling with performance anxiety, balancing academics, or social pressures, know that help is available. Our counselling team in White Rock supports teen athletes with tools to manage stress, build resilience, and find confidence both on and off the field. Book a FREE consultation with us today and help your teen thrive, in sport and in life.