Most athletes know how to train their bodies, but fewer are taught how to work with their minds.

When pressure shows up, things can change quickly. Focus can slip, confidence can drop, and the body can tighten in ways that feel hard to control.

This can happen even when you are well prepared and physically ready to compete.

Sport and performance psychology helps make sense of these moments. It gives athletes tools to respond to pressure instead of fighting it or trying to ignore it.

Some of these tools are simple and practical. Learning how to slow your breathing when nerves rise can help the body settle. Resetting after a mistake can help you stay present instead of stuck in the past.

Other tools take more time and practice. Building routines that steady you before competition can create consistency. Learning how to focus on what you can control can reduce unnecessary stress. Recovering mentally after injury or time away from sport can help rebuild trust and confidence.

These skills are not about forcing confidence or telling yourself to think positive. They are about understanding how your mind and nervous system work under pressure.

At Ankeny Family Counseling, sport and performance counseling is offered as part of mental health care. That means we look at performance, but we also pay attention to stress, anxiety, burnout, and identity.

If the mental side of sport feels heavy right now, support can help. You do not have to push through it alone.

What Is Sport and Performance Psychology, and How Can It Help Me?

Sport and performance psychology is a form of psychology that focuses on how your thoughts, emotions, and nervous system affect performance, confidence, and overall well-being. It helps you understand what’s happening mentally and emotionally when pressure shows up—and how to respond in a healthier, more effective way.

Many athletes are taught how to train their bodies, but very few are taught how to work with their minds. When anxiety, self-doubt, fear, or frustration start to interfere with performance, sport and performance psychology helps fill that gap.

I often work with athletes who feel confused or frustrated because they “know what to do,” but their body or mind doesn’t respond the way they expect in competition. Others come in after an injury, feeling stuck between being cleared to play and actually trusting their body again. Some feel burned out or disconnected from a sport they once loved. These experiences are common, and they are not signs of weakness.

In sport and performance counseling, we look at how pressure affects you personally—your thoughts, emotions, body responses, and habits. We work on skills like emotional regulation, focus, confidence, and recovering from mistakes. When anxiety, depression, stress, or identity concerns are part of the picture, we address those too.

Sport psychology is not about pushing harder or telling yourself to think positively. It’s about understanding yourself better, building resilience, and learning how

to feel steadier under pressure—both in sport and in life.

Do I Need to Be an Elite or Professional Athlete to Benefit from Sport and Performance Psychology?

No. Sport and performance counseling helps athletes and individuals at all levels. This includes youth athletes, high school and college athletes, recreational athletes, and active individuals. Performance is also not only connected to sport. First responders, combat professionals, high performing businesses, and performing arts are all professions and environments that require a high level of performance. You don’t need to compete in a high-level sport for pressure, confidence, or mental stress to matter.

Pressure does not depend on level. It depends on how much something matters to you.

I work with athletes who compete in many different settings. Some are chasing scholarships or roster spots. Some are balancing sport with school, work, or family. Others are playing because they love their sport but feel stuck mentally. What they have in common is that the mental side of sport is affecting how they feel and how they perform.

Sport

and performance counseling focuses on experiences, not titles. Anxiety before a game, frustration after mistakes, fear after injury, or loss of motivation can show up at any level. Those experiences deserve support.

Why Do I Perform Well in

Practice but Freeze During Games or Competitions?

This is very common and has a lot to do with your nervous system and where you place your focus. In practice, your body feels safer and more relaxed. In games, pressure can trigger a survival response—fight, flight, or freeze—which can make focus, movement, and decision-making feel much harder, even when you’re well prepared.

When competition starts, your nervous system may read the situation as high risk. There are expectations. There is evaluation. There may be fear of mistakes or letting others down. Your body reacts before you have time to think about it.

This does not mean you are weak or unprepared. It means your nervous system is doing its job—trying to protect you.

In sport and performance counseling, we work on recognizing early signs of stress and learning how to settle the nervous system before it takes over. This may include breathing strategies, grounding skills, and simple routines that signal safety to the body.

Over time, many athletes notice that competition starts to feel more like practice—not because pressure disappears, but because their system knows how to handle it.

Is Performance Anxiety the Same as General Anxiety?

Not exactly. Performance anxiety is usually tied to specific situations where there is pressure to perform or be evaluated. It often shows up before or during games and settles once the situation is over. General anxiety tends to feel more ongoing and affects many areas of life.

For many athletes, this difference can be confusing. You may feel calm and capable most of the time, but anxiety shows up quickly once competition begins.

Understanding this difference helps guide the work we do in sport and performance counseling and helps explain why confidence can feel steady one day and shaky the next.

Why Do I Feel Confident One Day and Completely Doubt Myself the Next?

Confidence is shaped by thoughts, emotions, expectations, and past experiences—not just skill. When confidence depends on results or feedback from others, it can change quickly.

In therapy, we focus on building steadier confidence that is grounded in preparation, values, and the ability to adjust when things don’t go as planned.

The goal is not to eliminate doubt. The goal is to feel steady enough to keep moving forward when doubt shows up.

Why Do Mistakes Affect Me So Much More Than My Teammates?

Some athletes are more self-critical, perfectionistic, or emotionally reactive than others. When expectations are high, mistakes can feel heavy and hard to move past.

In sport and performance counseling, we focus on understanding this response and

helping athletes recover more quickly. This often includes:

· Recognizing the thoughts that show up immediately after a mistake

· Understanding how the body reacts to frustration, disappointment, or shame

· Learning how to reset attention and focus after something goes wrong

· Reducing harsh self-talk that keeps athletes stuck in the mistake

The goal is not to care less or lower expectations. The goal is to help one moment stay one moment, so it doesn’t turn into many.

Can Sport and Performance Psychology Help Me Return to My Sport After an Injury Without Fear?

Yes. Fear of re-injury is very common, even after you’ve been medically cleared to play. Injury affects more than the body—it also affects how safe you feel and how much you trust yourself.

Many athletes feel frustrated when they are cleared to return but still hesitate. Movements may feel cautious. You may second-guess yourself or avoid certain skills. This response is not a weakness—it is your nervous system trying to protect you.

In sport and performance counseling, we work with this response instead of pushing past it. This may include:

· Understanding how your body responds to fear and stress after injury

· Learning ways to calm the nervous system during movement and training

· Gradually rebuilding confidence and trust in your body

· Processing the emotional impact of being injured or sidelined

The goal is not to rush readiness. The goal is to help you return feeling steadier, more aware, and more in control.

I’ve Lost My Love for My Sport—Does That Mean I’m Burned Out or Depressed?

It could be burnout, emotional exhaustion, depression, or a mix of things. Losing motivation does not mean you’ve failed.

Therapy helps sort out what’s happening, reconnect with purpose, and make thoughtful decisions about how sport fits into your life right now.

What Actually Happens in Sport and Performance Counseling Sessions?

Sessions combine conversation, reflection, and practical skill-building. We talk about what you’re experiencing and work on tools you can use right away.

Some sessions are more reflective, others more skill-based. Both help you better understand yourself and feel more confident handling pressure.

Is Sport and Performance Counseling Therapy Offered in the Ankeny, Iowa Area?

Yes. Sport and performance counseling is available in Ankeny, Iowa through Ankeny Family Counseling. Sessions are offered in person and via telehealth, and most

insurance plans are accepted.

Begin Sport and Performance Counseling in Ankeny

If pressure, anxiety, injury recovery, burnout, or confidence concerns are affecting how you perform—or how you feel—you don’t have to manage this alone.

Sport and performance counseling at Ankeny Family Counseling focuses on practical mental skills while also supporting emotional well-being. Whether you are an athlete, performer, or someone who feels weighed down by pressure, support is available.

You can self-register online at www.ankenyfamilycounseling.com, call 515-508-1150,

or email afcscheduler@ankenyfamilycounseling.com to schedule an

appointment for sport and performance counseling in Ankeny, Iowa.

Begin Sport and Performance Counseling in Ankeny, Iowa

Many athletes spend years training their bodies, but the mental side of sport often gets less attention. When pressure, expectations, or past experiences start to interfere with focus, confidence, or enjoyment, it can feel frustrating and confusing.

Sport and performance counseling helps you understand what is happening mentally and physically when pressure shows up and gives you tools you can actually use—such

as slowing your breathing, resetting after mistakes, and staying present when things feel intense. Over time, these skills help create steadier confidence, better emotional regulation, and more trust in yourself.

If the mental side of sport has started to feel heavy, support can help. You don’t have to push through it on your own.

About the Author

Nate Grimm, T-LMHC, CMPC is a licensed mental health counselor and Certified Mental Performance Consultant® who provides sport and performance counseling in Ankeny, Iowa. Nate is one of a very small number of clinicians in Iowa who holds a master’s degree specifically in sport psychology, a credential that is both rare and highly specialized.

Nate brings together clinical mental health counseling and sport, exercise, and performance psychology to support both emotional well-being and performance. His training allows him to work with athletes and performers in a way that addresses

anxiety, confidence, identity, and stress while also focusing on performance under pressure.

Nate’s approach is grounded, practical, and collaborative. As a former athlete, coach, and current recreational performer, he understands how pressure, expectations, and self-doubt can show up in real moments. His work focuses on helping clients build practical mental skills while also gaining insight into their thoughts, emotions, and nervous system responses.

Nate works with youth and adult athletes, performers, and individuals navigating high-pressure situations. He is especially passionate about helping clients build resilience, use their strengths, and feel more steady in both sport and daily life.

At Ankeny Family Counseling, Nate provides compassionate, evidence-based care in person at 1910 SW Plaza Shops Lane, Ankeny, Iowa, and through secure telehealth for clients across Iowa. He is currently accepting new clients ages 11 and up.

Watch this video to learn more!