Mindfulness

Mindfulness for athletes and performers can be easier said than done, but there is a lot of research supporting its benefits. Regular mindfulness practice has been linked to increased athletic ability, performance, readiness, and overall success.

Mindfulness practices can be incorporated into training sessions, rehearsals, performances, and competitions to strengthen performers' minds as well as their bodies. Learning to stay present, focused, and aware can help performers manage pressure, reduce distractions, and perform at their best.

One way to understand the value of mindfulness is through the Performance Matrix.

Regular mindfulness practice can help you choose what you focus on during an important game or performance. What we focus on influences our thoughts and emotions, which then affect our body’s response, influencing behavior and ultimately performance.

Mental Training Practices for Athletes & Performers

Athletes and performers can tackle each training practice – either at once or periodically throughout the season. Check in with team members or other performers regularly to get a pulse on how they are doing with their practices.

Write down your goals

Do you have a goal for your mental health? A goal for your mindfulness practice? For your athletic or activity performance?

Go “old school” and write down your mental, physical, emotional, spiritual, academic and athletic goals! Putting pen to paper helps get these thoughts out of your head,andresearch showsthat you’re more likely to follow through with these goals when you’ve written them down.

Examples of Self-Defeating Talk:

  • "I can't make that shot."
  • "I won't be able to run that fast."
  • "I'm not motivated."
  • "I'm not good enough to make the team/cast/choir/band."
  • "I'll just let everyone down."
  • "I can't do that solo."

Examples of Instructional/Positive Talk:

  • "I've been training. I can make that shot."
  • "I am strong and fast."
  • "What song would really pump me up right now?"
  • "I am enough and I am talented."
  • "I am more than this goal. I will do the best I can."
  • "I've been practicing for the solo and I know I can do it."

It’s just as important to pay attention to your internal dialogue and the stories you tell yourself, your friends, and your family. This is because your internal dialogue can reflect and shape your mental state. It’s OK to notice critical thoughts or feelings when they come up, but try not to take them with you to the next game or performance.

Mentally practice like you physically practice

As a participant in a performance-based activity, you spend countless hours training your physical body to perform (e.g.,working out, practicing speech, singing, dancing). Now that you know the importance of your mental state, reflect on how much time you spend training your brain.

Start small with mini check-ins throughout the day.Ask your mind to check in with your body. How is your body feeling? How is your mind feeling? Are there emotions present?

Guided Imagery for Athletes & Performers

Guided Imagery Worksheet

Recovering from Mistakes

Mistakes are a part of performance and competition.

Most performers want to do their best and succeed without making mistakes, but everyone makes mistakes— from novices to professionals! Whether delivering a performance, crossing a finish line or scoring points, mistakes are part of the process. If no one ever made a mistake, there would be no challenge, no improvement and no excitement.

You’re not alone!

Teen performers often share that making a mistake during a performance, competition, audition, or game can stressful and one of their biggest worries. These are some of the most common thoughts and feelings teen athletes and performers have described through conversations with Change to Chill:

Common Concerns Reported by Teens

Fear of Failure
  • Many teens worry that making a mistake will lead to failure, embarrassment, or disappointing others.
  • Some feel pressure to perform perfectly and fear that one mistake will define their entire performance.
Loss of Confidence
  • A mistake can shake confidence and cause performers to question their abilities or preparation.
  • Teens often report feeling distracted by a mistake and worrying about making another one.
Disappointment
  • After spending hours practicing and preparing, mistakes can feel frustrating and discouraging.
  • Many teens say they are often harder on themselves than anyone else is.

Coping Strategies

We can’t stop mistakes from happening and we can’t control our body and brain’s natural response to the stress of making a mistake. However, with practice, we can choose where we focus our attention after a mistake and our next actions. This choice influences our performance.

For example:

What Helps? 

Both teen performers and professionals have found ways to move through mistakes and keep performing.

Reframe Mistakes as Opportunities
  • Many teens find it helpful to view mistakes as opportunities to learn and grow rather than as failures.
  • Professional performers and athletes often view mistakes as valuable feedback. If they can identify an area for improvement, they can continue to develop their skills.
Focus on the Present Moment
  • Instead of replaying a mistake or worrying about what might happen next, it helps to focus on what you can do now.
  • Professional performers know focusing on or “being in the flow” of a performance often leads to better outcomes. Staying in the moment allows you to enjoy doing what you're passionate about.
Support from Peers and Mentors
  • Many teens find comfort and encouragement from teammates, cast members, directors, coaches, teachers, and mentors who have experienced similar challenges.
  • Professional performers often view constructive criticism as a tool for growth rather than a personal attack.
Focus on Your Strengths
  • After making a mistake, take a moment to remind yourself what you do well.
  • Ask yourself: What is one thing I know I excel at during this performance, game, or competition?
  • Refocusing on your strengths can help rebuild confidence and keep one mistake from affecting the rest of your performance.

Remember

Professional performers and athletes know that mistakes are sure to happen.  They rely on a growth mindset, teamwork and support from others to learn, improve and move forward.

Performance Anxiety

The fear of making a mistake can lead to performance anxiety. Performance anxiety is a feeling of nervousness or apprehension that can occur when performing in front of an audience, whether it's public speaking, music, acting, dance or athletic competition. It is a common experience for many teens. 

Common symptoms of performance anxiety

  • Rapid heartbeat and palpitations
  • Sweating and trembling
  • Nausea and stomach discomfort
  • Difficulty breathing and feeling of choking
  • Dizziness and lightheadedness
  • Feeling of impending doom or disaster

Strategies for Managing Performance Anxiety

Practice and Preparation
  • The more prepared you are, the more confident you will feel.
Deep Breathing
  • Take slow, deep breaths in through your nose and out through your mouth to calm your body and mind.
  • Try the breathing exercises on our Chill Breaks page.  
Positive Self-Talk
  • Encourage yourself with affirmations such as:
    • "I've got this."
    • "I'm prepared."
    • "I can handle this."
  • Try our affirmations activity to help incorporate affirmations into your daily routine.
Visualization and Guided Imagery
  • Imagine yourself performing successfully, feeling confident, and enjoying the experience.
  • Check out this infographic and activity to help you practice.  
Physical Relaxation Techniques
Lucky Charms and Superstitions
  • Many professional athletes and performers use a favorite item, color, routine, or ritual before performances. These personal traditions can provide comfort and a genuine psychological boost.
Focus on the Performance, Not Yourself
  • Audiences come to experience the game, performance, music, or story. Focus your attention on the material rather than on how you think others are judging you. This often leads to better performance and greater enjoyment.
Recognize Anxiety as Energy
  • Performance anxiety is not always a bad thing. Those butterflies can help energize you, sharpen your focus, and prepare you to perform at your best.

Remember, performance anxiety is normal and can be managed with practice, preparation, and relaxation techniques.

How can you help others?  

After a mistake, you can help other members of your cast or teammates by acknowledging it briefly and then helping them move forward. Refocus their attention on what they do well, remind them of their strengths, and encourage them to concentrate on what they will do next rather than dwelling on the error. 

Coaches and directors can do the same and also encourage their players or cast to support one another. Other ways coaches/directors can create an environment that supports confidence and resilience include:

  • Use positive reinforcement to motivate and build confidence.
  • Set high but realistic expectations and avoid placing excessive pressure on individuals.
  • Encourage mental recovery and stress management by talking about healthy coping skills as part of athletic/performance training.
  • Promote healthy sleep habits and overall mental well-being.
  • Build recovery time into schedules by implementing regular days off.

Caregivers and parents can reinforce these same practices by helping young athletes and performers maintain perspective, learn from mistakes, and regain confidence quickly. They can help young people see themselves as more than athletes or performers, with strengths and value beyond their performance.