Written by: Max Pardo, BA

When most young athletes first step into counseling, their goals typically sound something like:

• “I want to run faster”
• “I want to score more” 
• “I need to perform better under pressure”

These initial goals are valid and performance-driven, however, they often rest on deeper emotional challenges, such as, anxiety, self-doubt, perfectionism, or identity struggles. Athletic counseling helps bridge the gap between mental health and athletic performance, providing athletes with a supportive space to strengthen both their emotional well-being and their success in the sport.

At its core, athletic counseling extends far beyond temporary motivation or pre-game pep talks. It provides tools, strategies, and emotional insight that help athletes thrive in every area of life. A variety of evidenced based approaches are commonly used, each tailored to address the unique mental and emotional demands of sports.

One of the most commonly used approaches is Cognitive Behavioral Therapy (CBT). Like anyone else, athletes experience automatic negative thoughts that can disrupt confidence and concentration. CBT supports them in recognizing these unhelpful patterns and replacing them with more balanced, empowering thoughts. This shift can lead to more consistent performance, improved emotional regulation skills, and a healthier response to setbacks or mistakes. For injured athletes, CBT is particularly valuable in navigating fear of re-injury and rebuilding trust in themselves and their bodies. 

Another increasingly recognized approach is Acceptance and Commitment Therapy (ACT). Instead of trying to eliminate difficult thoughts or emotions, ACT teaches individuals to acknowledge them without allowing them to dictate their behavior. This approach is particularly effective for handling performance pressure and the emotional highs and lows of competitive sports. By anchoring their actions in personal values, athletes build psychological flexibility and a stronger sense of identity both on and off the field. 

Mindfulness and relaxation-based approaches also play a vital role in athletic counseling. Many athletes struggle with performance anxiety or find it difficult to stay focused under pressure. Techniques such as deep breathing, visualization, guided imagery, and progressive muscle relaxation can help calm the nervous system and promote steady concentration. These practices improve present-moment awareness, emotional regulation, and self-compassion which are all key ingredients for reaching a “flow” state where calmness and alertness meet.

So what does counseling look like in practice? It’s highly individualized, but often includes:

• Mental Performance Training: Building focus, confidence, and consistency in high-pressure situations.
• Stress and Anxiety Management: Learning strategies to calm the mind and manage pre-competition nerves.
• Mindfulness and Relaxation Skills: Improving concentration, awareness, and recovery through breathing exercises, meditation, and grounding techniques.
• Goal Setting and Motivation: Creating clear, achievable goals and maintaining motivation throughout the season.
• Injury and Recovery Support: Managing frustration, fear of re-injury, and shifts in identity during the healing process.
• Confidence and Resilience Building: Strengthening self-belief and learn to recover quickly from setbacks or mistakes.
• Team and Communication Skills: Enhancing teamwork, leadership, and communication skills with coaches and teammates.
• Work-Life Balance: Finding balance between training, academics, and personal life.
• Transition Support: Receiving guidance on navigating major changes such as college recruitment or returning from an injury.  
• Identity and Purpose Exploration: Discovering who you are beyond sport and connecting with what drives you. 
• Mental Health and Well-Being: Addressing burnout, depression, and performance-related stress in a safe and supportive environment

Athletic counseling is not just for athletes in crisis, it’s for anyone who wants to grow mentally and emotionally alongside their physical abilities. Even athletes who feel strong in both mind and body can elevate their performance further. The world’s top performers didn’t stop training when they felt “good enough”; they kept refining their skills. The same principle applies to the mental side of sport. Athletic counseling provides a space for athletes to explore their mindset, clarify their motivation, and build the resilience needed to navigate both setbacks and success. When athletes feel supported, understood, and mentally prepared, they gain confidence, balance, and a deeper connection to their sport. With the right guidance, they don’t just compete, they thrive!

For additional information on Athletic Counseling through Ballard Clinic, check out our Services Page!