At a Glance

Sports day anxiety is common in children and often stems from fear of pressure, performance or unfamiliar social situations. By offering reassurance, focusing on effort rather than results, and helping children feel safe and supported, parents can help reduce anxiety and build confidence around sports events. Talk to our fairies for practical and effective strategies to overcome anxiety about sports day.

Children’s Anxiety in Sports Events

When you think about sports day, you might think of sunny skies, whistles blowing and children lined up for races and relays. It should be an exciting day, but for some children, it can feel terrifying and incredibly overwhelming. 

Even children who love PE and sports can feel overwhelmed, anxious or worried about getting it “wrong” or feeling an overwhelming pressure to do well. This can be sports day anxiety and is completely normal for children to experience. It is your child’s nervous system having a big reaction to a busy, pressure-filled day.

Our guide explores what triggers anxiety around sports day in your child and ways to help them overcome sports day anxiety.

Why Does My Child Find Sports Day So Scary?

For your child(ren), anxiety about sports day can mean that even a short race can feel like a huge deal. Their brain is working overtime and here’s why:

On sports day, the amygdala can make the finish line feel like a life-or-death challenge for your child! That’s why some children freeze, refuse to line up or worry about every little thing.

Things to Look Out For

Some behavioural signs in your child that may indicate sports anxiety:

  • The Freeze Response: Standing on the track, not moving or participating in the activity.
  • The Over-Excited: Shouting, running early or bouncing around uncontrollably. 
  • The Avoider: “I don’t want to go to school today!” or making excuses like ‘’I’m not well, my tummy hurts / I have a headache’’ or something related. Or your child may even be clinging on to you for dear life. 
  • The Over-Thinker: Asking every “what if” question. They may ask, “What if I fall? What if I come last? What if I get laughed at?”

All of these responses are completely normal! It’s not that your child is ‘acting up’ or not wanting to get involved, but it’s their threat response in action. 

How to Help Your Child Feel Safe and Confident

Here are six ways to help your child feel safe and confident and overcome sports day anxiety.

1. Talk About It Early

Ask about what excites them with questions like, “Which races are you looking forward to?” or “Which bits feel a bit tricky?” This helps your child name their emotions and feel heard.

2. Focus on the Effort, Not Medals

Praise trying, not winning. “I love how hard you practised your relay! It’s amazing how you kept going!” When children feel proud of their efforts, their amygdala relaxes, reduces anxiety, and they can think clearly again! 

3. Breathing and Visualisation

Visualisation and grounding exercises can also have a huge impact on overcoming sports day anxiety. You could say something like “Imagine yourself running calmly and finishing with a smile. “Three deep breaths before the whistle blows.” Even small tools give your child a sense of control over their anxious feelings.

4. Give Choices

Even tiny decisions make a big difference. Which games to take part in, where to sit or watch, and practising at home first. Offering choices helps children feel safe, capable and in control of their anxiety about sports day.

5. Celebrate Participation

Focus on fun, connection and courage:

  • Cheer for everyone
  • Praise teamwork and kindness
  • Encourage stories and reflections afterwards

Participation is more important than position, and it builds confidence for next time.

6. Be a Calm Anchor

Your presence matters more than your words. Try to stand nearby so they can see you cheering them on, smile and cheer quietly. Respect moments when they need to step back and avoid comparisons or pressure. Your calm presence and energy help their nervous system reset and regulate.

Helping Your Child Cope with Anxiety Around Sports Day

Sports day anxiety is normal and affects many children, and it doesn’t mean your child isn’t sporty, brave or capable. It’s just their brain saying, “This feels a bit overwhelming and a little scary!”

However, if your child avoids practice, continually exhibits physical symptoms or appears depressed, don’t hesitate to seek professional help. You can connect with any of our fairies at The Youth Fairy for guidance and support to keep enjoying sports without anxiety affecting and controlling the experience.

With gentle preparation, calm reassurance, focus on effort and space to feel safe, your child can have a fun, empowering day and maybe surprise themselves, too.