You don't have to solve this alone.
If you're really struggling, that's not a mental training issue. Then you don't need a trick or an exercise, but a person. That's not a weakness and it's nothing to be ashamed of – it's simply the right step.
If there's an immediate, acute danger
If you or someone else is in immediate danger: call emergency services immediately.
Call 112If you need someone to talk to right now
Then no exercise is the answer here. We'll walk you through, step by step, how to get to a person right now.
Open Crisis HelpFor Children & Young People, anonymous & free
24/7, anonymous & free
Alternative number
Alternative number
There, you reach real people who will listen. You don't need to prepare anything or be able to explain it all. A simple "I'm not doing well right now" is enough to start.
How do I make sense of what's happening?
Normal performance stress
Nervous before games, frustrated after losses, tired during tough weeks. It'll pass, you'll recover in between.
Use tools: give breathing or a reset routine a go voluntarily. Seek advice if concerned.
Temporarily overwhelmed
You feel irritable, aren't enjoying things or are pulling away from others.
Speak to a trusted adult. Look at the burden, don't add to it.
Long-term stress
The strain doesn't let up or spills beyond sport into school, friendships and family life.
This belongs in professional hands: GP or paediatrician, psychotherapeutic consultation (appointment service 116 117), school social work, counselling centre.
Acute crisis
There is immediate danger, or you don't feel safe right now.
Get help straight away. Don't wait, and don't stay on your own. Call the emergency services in immediate danger.
Who do I talk to?
- A trusted adult: parent, coach, teacher, uncle, neighbour.
- School social workers or trusted teachers – that's exactly what they're there for.
- Paediatrician: first step to professional help.
- Psychotherapy appointments via the appointment service 116 117.
And if you're not heard the first time: try again, with someone else. That's not your fault.
These contents are knowledge and training offerings from sport psychology. They do not replace psychotherapy, medical treatment, or professional sport psychological support.