MY THREE MAIN APPROACHES
Approach 1: Pattern Awareness
I use evidence-based tools (including CBT skills) to help athletes identify the patterns that show up under pressure, thought loops, emotional spikes, avoidance behaviors, perfectionistic standards, and the “one mistake = I’m failing” story.
But we don’t stop at insight. Awareness is the starting line, not the finish line. The goal is to catch the pattern early, before it hijacks your training, confidence, or joy and build a response that actually holds up in real competition.
Approach 2: Nervous System First (Regulation + body-based performance)
Most performance breakdowns aren’t a motivation problem, they’re a state problem. When the nervous system shifts into threat mode, the body tightens, breathing changes, vision narrows, timing gets rushed, and the mind starts scanning for danger.
That’s why my approach is body-first when needed. We build a regulation plan you can use in the moment:
before competition (pre-performance settling)
during pressure moments (downshift + reset)
after mistakes (recovery protocol)
outside sport (sleep, recovery, baseline stability)
The goal isn’t to feel perfectly calm. The goal is to stay functional, grounded, and able to execute even when stress shows up.
It is not about eliminating pressure, emotions, or challenge but building the ability to embrace it.
Approach 3: Action-Based Performance Change
I’m less interested in helping you “get rid of” anxiety and more interested in helping you stop negotiating with it. This part of my work is ACT-informed and action-based: we learn how to notice thoughts without getting pulled into them, and then take the next effective action anyway.
Instead of “How do I feel?” the question becomes:
“What does this moment require?”
We build a clear plan for focus, decision-making, and competitive behavior, so you can show up aligned with your values (aggressive, composed, resilient, present) even when your mind is loud.
A few techniques I use to help athletes feel and play their best.
State Regulation Protocols (pre / during / after): quick routines for spikes, mistakes, pressure moments.
Breathing for downshifting (performance breathing): short patterns to reduce panic symptoms and regain control. (not just box breathing)
Somatic grounding + orienting: “here/now” body cues to interrupt spirals and dissociation.
Muscle release + tension control: PMR, release scanning, “soft hands / loose jaw” style cues.
Interoception training: learning your early warning signals so you catch it sooner.
Recovery + baseline stability: sleep, recovery rhythms, nervous system capacity (so you’re not living on redline).
@TheAthlete_Mind.
