This winter, elite athletes from around the world will gather in Italy to compete on the biggest stage in winter sports. For families, it’s a fun chance to watch, cheer and marvel at their incredible skills together.
These athletes aren’t just talented — they’ve spent years learning how to stay calm under pressure, focus on the moment and perform their best when it counts. And while most of us won’t compete at this level, everyone experiences the heat of performance pressure in some way.
Helping kids learn healthy ways to handle pressure can boost both confidence and well-being. Starting early helps them learn to calm themselves, stay focused and aim for their personal best rather than perfection.
As you cheer on elite athletes this winter, try these three confidence-building tips with your kids, and then use the On Our Sleeves conversation starters to connect and talk about handling pressure.
Tips for Building Confidence Under Pressure
1. Encourage mindfulness. When pressure builds, pause together. Ask your child to notice their breath, how their body feels, or one thing they can see or hear. Even just a minute of mindfulness can help them “get out of their heads” and focus. Try doing it as a family — mindfulness works best when practiced regularly.
2. Remind your child to relax their body. Whether you’re an athlete or not, stress often shows up as tight muscles. Guide your child through a quick body scan from toes to head. Encourage slow belly breaths and let them release tension in tight spots. This helps them feel calm, focused and ready to tackle whatever comes next.
3. Help them reframe their thoughts. Under pressure, kids often think things like, “I’m not good enough” or “I’ll never finish this.” Help them turn those negative thoughts into positive, realistic ones. Ask them to think about past successes, obstacles they’ve overcome and the effort they’ve put in. Writing a few affirmations on postcards or sticky notes makes it easy to carry a little boost of confidence anywhere.
Start the Conversation About Pressure
Use these 10 conversation starters while watching the games or when feeling pressure to help your family explore what works best for handling pressure:
- Can you share about a situation that made you feel pressure or stress?
- How do you notice when you’re feeling pressure or stress? Does your body feel different, or do certain thoughts pop into your head?
- What is your favorite way to get rid of stress?
- How do you talk to yourself when you make mistakes?
- What do you say to a friend when they make a mistake?
- What kind of music helps you to relax?
- Who can you talk to when you feel pressure?
- Do you think some pressure can be helpful? Why or why not?
- What are some unhealthy ways people try to reduce pressure?
- How do you help others who are under pressure?
Keep the Conversation Going
Pressure is part of life — sometimes it helps us focus, and other times it can feel overwhelming. What matters most is learning how to recognize it and respond in healthy ways.
Use the excitement of the games as a chance to talk about moments when pressure helped you shine and moments when it felt like too much. These conversations help kids feel supported and confident.
Looking for more ways to strengthen your family’s mental wellness? Visit childrensdayton.org/onoursleeves for additional tips, tools and conversation starters.
