Mastering Calm: Techniques for Athletes to Control Nerves and Enhance Performance

In this episode of 'Confident Calm Clutch Car Rides Conversations,' hosted by Valerie Alston, discover how you can train your brain and body to stay calm under pressure. Learn to recognize personal signs of stress through the stoplight analogy, and explore simple yet effective tools like deep breathing and reset cues to regain control. Perfect for young athletes and their parents, this episode provides actionable strategies for building mental toughness, resilience, and confidence, ensuring peak performance when it matters most. Join us for tips, conversation starters, and more to create meaningful car ride dialogues that strengthen relationships and lifelong skills.

00:00 Introduction: Train Your Brain to Stay Calm

01:07 Understanding Stress and Performance

03:32 The Stoplight Analogy for Emotional Awareness

07:26 Breathing Techniques to Reset Your Body

11:09 Mental and Sensory Reset Cues

15:40 Discussion Questions for Athletes and Parents

18:26 Conclusion and Additional Resources

Discussion questions:

1. What are your personal signs that tell you you’re starting to lose calm — in your body, mind, or emotions?”
2. Can you think of a ‘red light’ moment in your last game or practice? What would help you get back to yellow or green next time?”
3. Which calm switch strategy — breathing, reset cue, or body anchor — do you think would work best for you?”
4. How can I, as your parent, help you notice your ‘lights’ and remind you to reset without making it worse?”

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

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For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

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Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.com

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