Focus Friday: Reducing Sports Anxiety

Welcome to Focus Friday from Mental Flex! Whether you’re gearing up for a tournament, match, or showdown this weekend, we’ve got the mental strategies and competitive edge you need to crush it.

Smoke Alarms and Sports Anxiety

Look, your brain is basically a overzealous smoke alarm. Game day nerves? That’s it screaming “FIRE!” all because you're trying to serve out the match or hit a free throw in the clutch.

The good news? You’re not broken. Anxiety is just your body’s way of telling you that you care about what's going on. Thankfully, we can work with that.

1. Breathwork: Your Secret “Off” Switch

Stress turns your brain into a toddler on a sugar crash. Deep breathing? It’s the cosmic “chill” button. Exhaling longer than you inhale tells your nervous system, “We’re not, in fact, being chased by a tiger. It’s just volleyball.”

A study found athletes who exhale for 6+ seconds make 20% fewer “clutch time” errors. Your lungs are basically performance-enhancers, you know.

2. Routines: Autopilot Mode, Activated

When anxiety hijacks your prefrontal cortex (the “smart” part of your brain), routines hand the wheel to procedural memory—the same part that lets you ride a bike without thinking.

Ever tie your shoes the same way every time? That’s your brain on autopilot. Use it for free throws, penalty kicks, or not accidentally throwing your racket into the stands.

3. Self-Talk: Stop Yelling “DON’T PANIC” (It’s Not Helping)

Telling yourself “Don’t mess up” is like saying, “Don’t think about a pink elephant.” Congrats, now you’re thinking about pink elephants and messing it up.

Researchers found swapping “Don’t miss” with “Aim here” lights up the motor cortex—the part of your brain that says, “Cool, let’s DO something.”

If you want to help reduce your anxiety before competition, try these three things:

🔥 Step 1: Cool Down Your Inner Hulk

• Do this: Inhale for 4, hold for 2, exhale for 6. Repeat until your heart stops auditioning for Thunderdome.
• Pro tip: Pair it with a dumb physical cue. Snap your fingers. Tap your knee. Pretend you’re blowing out birthday candles. Brains love petty distractions.

🔄 Step 2: Build a Ritual

• Do this: Create a 10-second pre-action routine. Bounce the ball 3 times. Adjust your gloves. Whisper, “Crush mode,” like a WWE wrestler. Whatever. Consistency > poetry.
• Pro tip: Test it in low-stakes moments first. Brushing your teeth? Perfect. Train your brain to think, “Ritual = Safe. Safe = No Drama.”

🗣️ Step 3: Talk to Yourself Like a Toddler (Seriously)

• Do this: Replace “Don’t choke” with stupid-simple commands. “Elbow up. Follow through. Yeet.”
• Pro tip: If your mantra doesn’t sound mildly ridiculous, you’re overcomplicating it.

- Trevor Conner, Founder of Hearts & Minds

Want to up your mental game? Book a free 1:1 call with Trevor, our founder, below!