Sarah Vanderpool, LCMHC, NCC, LPSCPsychotherapist In addition to being a licensed psychotherapy, I am also a former competitive athlete and current coach. With the latter role, helping my athletes prepare for competition, both mentally and physically, is my job. But as parents, as coaches, and as athletes, what do we do when our brain becomes unmanageable and negatively affects athletic performance? While there is certainly no “one size fits all,” I’ve used my knowledge as a coach, parent, and mental health professional to compile what I think is a helpful list of things to consider for athletes who have pre-competition anxiety. Feeling anxious before a big game or competition is completely normal, but when nerves start to interfere with your performance or enjoyment, it’s time to take action. Many athletes struggle with pre-game jitters, overthinking, or fear of failure, but with the right mindset and strategies, anxiety can actually become a powerful source of focus and motivation.  1. Fuel Your Body Put good in, get good out. Athletes must properly fuel their body for optimal competition results. This includes proper nutrition throughout practices, days/hours leading up to, and after the main event. A well-fueled body performs better and recovers faster. See what Abby Olmstead, Registered Dietitian Nutritionist, has to say about fueling your body properly for competition: Fueling your Body for Game Day. 2. Be a Goldfish Goldfish have a short memory — and that’s a good thing. Finding the mental toughness to shake off mistakes and stay focused on what is happening in the moment can be challenging, but practice makes permanent. Keep moving forward and focus on what’s next – you got this! 3. Visualization Mentally rehearse success. Picture yourself performing confidently and skillfully. See it from a 3rd-person perspective (like you’re watching yourself from the stands) and from your own eyes. This is what people mean when they say “eat, sleep, and breathe your sport”. Utilize positive visualization any time you have a free moment and make it part of your pre-game routine. 4. Pre-Game Routine Routine builds confidence and reduces nerves. Everybody’s pre-game routine might look a little different, but the goal is the same – train your muscle memory well before game time. Include sleep, nutrition, breathing, and visualization. Add music, positive self-talk, or a specific warm-up — whatever helps you lock in. If you’re not sure what to do, ask your coach and/or teammates for help. Or your trusty mental health therapist 🙂 5. Breathe Slow breathing = calm body and clear mind. When anxiety rears its unwanted head, you’ll want to have some coping skills in your back pocket to help mitigate the frustrating effects anxiety can have on your body and your performance. When you can control your breathing, it helps regulate heart rate, which is directly impacted by anxiety. Slow your breathing, and make your exhale longer than your inhale. Try 4-7-8 breathing:
You have more power over your mind than you realize. So go, right now, and practice your breathing and visualization, and make a few notes on what a pre-game/competition routine might look like for you. In part two, I’ll talk more about managing adrenaline, and practicing for permanence, not perfection.
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Abby Olmstead, MS, RDNRegistered Dietitian Nutritionist Nutrition plays a crucial role in sport performance, but it doesn’t have to be complicated! Fueling for competition can be possible anywhere with any budget, amount of prep time, or level of cooking skill. As a registered dietitian nutritionist, I help people meet their nutrition goals in a way that is accessible and manageable with their lifestyle. This includes working with athletes on increasing nutrition quality and making sure they are getting the proper diet to maximize sport performance. Here are my top recommendations to help feel your best before and after the big game.  Every Day Preparation for game day starts with your everyday food choices. Ensure you are taking care of yourself during practice and training sessions by eating enough food, and making sure you are getting a good balance of different food groups. Aim for about 55-60% carbs, 15-20% protein, and 20-30% fat in your diet. MyPlate is a good guide! Protein is getting a lot of hype these days, but don't go crazy on protein. To make sure you're getting enough for muscle building and repair, aim for around 1.2-1.5 grams per kilogram of body weight (remember, 1 kg = 2.2 lbs). Try to cap it at around 30 grams per meal. Variety in micronutrients is important, try to eat a rainbow! Different fruits and veggies have different vitamins and minerals which show in their color. Hydration is key! Drink up, around 60-80 ounces of fluid daily. Remember hydration can be more than just water. Electrolytes, coconut water, milk, or juice all count! The Night Before/Morning Of Focus on keeping it balanced! Evenly distribute your meal into thirds: ⅓ carbs, ⅓ protein , ⅓ fruits/veggies, with around a golf-ball-sized amount of fat. The night before an away game can be especially challenging with limited options. During travel games, packing snacks can be a game changer to fill nutrition gaps. Remember fast food can be balanced too! The last thing anyone needs before a big game is an upset stomach. Stick with familiar foods to avoid any potential negative symptoms. Before the Game When you are 30-60 minutes before the main event, load up on easily digestible, simple carbs for quick energy. Think crackers, pretzels, granola bars, or low-fiber fruits like bananas, grapes, or applesauce. Also, remember that bananas are also an awesome source of potassium, which helps prevent muscle cramps! Recovery Time You might realize it, but after the game is nearly as important as before! Help your body recover with what you eat. Refuel with a mix of carbs and protein. Carbs refill your energy, and protein helps repair muscles, reduce soreness, and build strength. Also, fun fact: chocolate milk is a superstar recovery drink! By consistently utilizing these food and hydration strategies, athletes can not only perform at their best, but recover quickly and support overall well-being. Always keep in mind good nutrition isn’t just something that happens on game day, but every day in between!
Gregoria Arreola-Meza, MS, LCMHCA, LPSC, NCCPsychotherapist Recall a time when you were expected to know how to do something without any prior knowledge. How did you feel? You may have felt confused, frustrated, or even hurt by the implication that you should have known something you didn’t. In my work with children in therapy, I continually challenge myself to understand that a child's approach to a situation is shaped by the skills they possess at that time. As adults, we may unconsciously label children's behaviors that do not align with our expectations as attention-seeking, mischievous, or overreacting to situations. We might think to ourselves, "Why would you think that was a good idea?" To challenge this perspective, I’d like to share an anonymous quote I once stumbled upon: "The sooner we let go of the expectation that children are capable of adult-like behavior, the easier it will be to tolerate their mistakes." I recognize how difficult it can be to understand why children do not always consider consequences before acting on their emotions. I invite you to reflect on the times when we, as adults, have struggled with this ourselves. It can indeed be challenging.  By removing the adult lens, we may realize that children are not seeking attention, but rather connection. They may not intend to be mischievous; instead, they might simply be struggling to use conflict-resolution skills they have never been taught. Additionally, what we perceive as overreactions may simply reflect a child’s current level of understanding. It would be unfair to expect someone to know something they are not familiar with. Through my work, I have learned that when a child shares their experiences with me, it is their way of expressing "I promise I am trying my best… with what I know.” By approaching their stories with curiosity, non-judgment, and empathy, I am able to create a space where trust and learning can begin. This may involve helping children identify positive versus negative choices, distinguish a positive consequence from a negative one, and express which emotions may arise when deciding one over the other. By striving to view a child's story through their eyes, I come to understand behavior as a cue for growing and learning rather than as attention-seeking, mischief, or an overreaction. How would you navigate a world that expects you to know it all if you never had a chance to learn it?
Christine Ridley, MSW, LCSW, ADHD-CCSPPsychotherapist The holidays can be tough for some people, with a variety of emotions showing up. This holiday season, I felt some melancholy. My grandfather entered hospice. I watched my mother grieve her father. I spent time in a hospital room, a memory care unit, and by a hospital bed while others were celebrating togetherness. How many of us find the joy of the holiday season difficult to hold while we are aware there is an empty seat at the table? Grief is many things and is not limited to the death of a loved one. Grief can also arise from the loss of a job, having to detach from a friend, ceasing contact with a family member due to their active addiction and not wanting to enable their behavior, experiencing the ‘empty nest’, or missing a previous time in your life that you cherished.  A Swiss-American psychiatrist, Elisabeth Kubler-Ross, coined the 5 Stages of Grief based on her work with terminally ill patients and they have been widely adapted to the framework of grief. Note that these stages are fluid and not linear.
In my counseling work, I use a skill called dialectics from the Dialectical Behavioral Therapy (DBT) framework to hold grief. Dialectics is a philosophical framework in which two seemingly opposite truths can coexist. With grief, dialectics sounds like this: “I am devastated by their loss and I am relieved they are no longer in pain.” By holding two opposite truths at the same time, we are not invalidating that there is pain here, we are acknowledging the pain, while noticing what is around that pain, so that we can better move through the emotions without judgment, without pushing away the pain, and honoring it. I often encourage my clients to have a daily practice or ritual where they honor their grief. You may choose to have a sacred space where you sit daily. This is a space that is comfortable for you, whether it is outside on a park bench or inside your home in your favorite chair. You may set a timer for 15 minutes and light a candle. Leaning into stillness, name your emotions, notice the physical sensations that may be there in your body, and honor them. For example, “I am noticing sadness here. Sadness feels like tears forming behind my eyes and heaviness in my chest. To honor this, I am going to let my tears flow, open up my chest, breathe in some calm and breathe out sadness. To honor the sadness I feel today, I am going to notice that while I am sad, I notice I am allowing myself to heal in brave ways.” Blow the candle out and this is the end of the practice. By allowing yourself time to have this practice daily, this prevents the build up of grief and allows for healing, one day at a time. May you find peace in your healing journey.
In the practice of psychotherapy, therapists learn about and utilize many tools to help our clients find lasting change, improving their overall mental health and wellbeing, and psychotropic medications can be one of those tools. It is important to realize that not everyone needs medication to treat their mental health symptoms, and not everyone who needs medication will need it forever. The purpose of this article is to provide basic education about psychotropic medications, because I find that most of my clients who take psychotropic medications are under-educated about them, and many clients who do not take medications are scared to start for the same reason. How do psychotropic medications affect the brain?Mental health disorders (anxiety, depression, bipolar disorder, etc…) are a result of chemical imbalances in the brain, specifically of the neurotransmitters serotonin, norepinephrine and dopamine. These chemical imbalances can be endogenous (genetic factors, internally caused), exogenous (life events, trauma, external factors), or both. Psychotropic medications work to create balance in neurotransmitters by adjusting how the receptors in the brain absorb the chemical, effectively reducing negative symptoms. Different medications work on different neurotransmitters, and it varies individually what each person’s brain needs or will respond to, depending on symptoms and brain chemistry. What are the types of psychotropic medication? Anti-Anxiety Medications
Anti-Depressant Medications
Antipsychotic Medications Used to treat Bipolar Disorder, Schizophrenia, Personality Disorders, Severe Depression and Severe Anxiety.
Mood Stabilizers Used to treat the mood swings of Bipolar Disorder, and sometimes to enhance the effect of other medications when treating Depression. Reduce excitability in the brain, to calm overstimulated and overactive neurons. Many anticonvulsant medications are used as mood stabilizers. Examples: Lithium (Eskalith), Depakote (Divalproex Sodium), Lamictal (Lamotrigine), Tegretol (Carbamazepine), Topamax (Topiramate), Trileptal (Oxcarbazepine) Stimulants Used to treat Attention Deficit Hyperactivity Disorder (ADHD), increase dopamine and norepinephrine. Can be addictive and can easily form a dependence. Examples: Adderall (Amphetamine), Vyvanse (lisdexamfetamine), Focalin (dexmethylphenidate), Ritalin/Concerta (methylphenidate), Dexedrine (dextroamphetamine) Who can prescribe psychotropic medications? While a licensed therapist or counselor may be knowledgeable about psychotropic medications, only medical professionals can prescribe them. The medical professionals with the most knowledge and training in prescribing psychoactive medications are Psychiatrists. Psychiatrists are medical doctors (MD) that have completed residency and training in psychiatry. Most psychiatrists do not engage in talk therapy; they focus on symptom and medication management in brief (15-20 minute) appointments. Other medical professionals able to prescribe psychotropic medications are Primary Care Physicians (MD/GP), Physician Assistants (PA), Psychiatric/Mental Health Nurse Practitioners (PMHNP), Nurse Practitioners (NP), Certified Nurse Midwives (CNM), and Gynecologists/Obstetricians (OB/GYN). How do I know if I need psychotropic medications? In my practice, for someone who is not currently taking psychotropic medications, I will generally recommend medications if we seem to continue hitting a wall with ongoing negative symptoms, despite all reasonable efforts to improve them. If adding structure, recognizing and changing thinking, improving overall physical health, learning emotional identification and expression, and addressing spiritual health doesn’t improve symptoms markedly, this indicates to me that the symptoms are endogenous in nature, and need chemical help to mitigate. What do I need to be aware of if I start taking psychotropic medications? All medications generally have some risk of side-effects, some more troublesome than others. Speaking with your prescribing physician and doing your own research are important before starting on any psychotropic medication. Most common side-effects for psychotropic medications are disturbances in sleep and appetite. Some of these can be mitigated by adjusting the time of day they are taken (morning if the medication is activating to your brain at night), and taking them with food to reduce nausea. Research has shown that the most effective treatment for mental health disorders is a combination of medication and therapy. Taking psychotropic medications without including therapy will not result in lasting change and improvement in symptoms. For real and sustained life change, medications can help provide enough of a lift or relief of symptoms so work can happen in therapy, to prevent recurrence of negative symptoms.
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Banyan Tree Counseling & WellnessWe are a team of licensed clinicians with a holistic, strengths-based, and evidence-based approach. We offer counseling for people of all ages, life coaching, group therapy, educational consulting and advocacy, assessments, and dietary nutrition services. 
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© 2015-2026 Banyan Tree Counseling PLLC | Banyan Integrated Health PLLC | Banyan Tree Wellness LLC | All Rights Reserved.
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Any unauthorized reproduction, distribution, or use of this content is strictly prohibited and may result in legal action.