Anxiety Playbook
Before a big soccer game, your heart beats fast and your stomach feels weird. What emotion might that be?
Nervous/anxious
A teammate makes a mistake during a game. What's a supportive thing you could say to them?
"It's okay, you'll get it next time" / "Nice try, shake it off" — any encouraging response counts
You miss an easy shot and think, "I'm terrible at soccer." Is that thought a fact or an opinion?
An opinion — it's your brain being harsh, not a fact
Your team loses a game. What's a healthy thing to feel?
Disappointed/sad—it's okay to feel bad about losing, that's normal
How many players are on a soccer team on the field at one time (not counting substitutes)?
11
Your brain keeps saying "what if I mess up?" over and over. What's this kind of thinking called?
Worrying, worry thoughts / "what if" thinking—your brain trying to predict bad things
You didn't score a goal today, but your team still won. Does that mean you didn't help the team?
No — you can help in lots of ways: passing, defending, teamwork, effort
After a bad play, you think, "I always mess everything up." What's a fairer way to say that?
"I messed up this one play" / "everyone messes up sometimes"— swap "always" for something true
You miss a goal in front of everyone watching. What's one thing you could do right after, instead of dwelling on it?
Take a breath, refocus on the next play, remind yourself one mistake isn't the whole game
What do you call it when a player scores 3 goals in one game?
A hat trick
Name one thing that happens in your BODY when you're anxious.
Fast heartbeat, sweaty hands, tight chest, stomach ache, shaky legs, etc. — any one counts
Your coach gives you feedback on something to improve. What's a helpful way to think about that?
It's meant to help you get better, not that you're bad at soccer
Name one difference between a "foul thought" (mean self-talk) and a "good play thought" (kind self-talk)
Foul thought tears you down/says you can't; good play thought is honest but kinder, like "I can improve"
Your coach benches you for a few minutes after a mistake. What's a bounce-back way to think about it?
"This is temporary, I'll get back in" / not "I'm out for good" or "I ruined everything"
What's the only position allowed to use their hands during regular play?
The goalkeeper/goalie
Before a game, you take slow, deep breaths to calm your body down. Why does that help?
It tells your brain and body to relax, slows your heart rate, and helps you think more clearly
Another kid on your team seems to be better at soccer than you. How can you feel okay about that?
Everyone has different strengths / you can focus on your own progress instead of comparing
You think "if I don't score today, I'm a bad player." What's this kind of thinking called — when you judge your whole self by one moment?
All-or-nothing thinking — judging everything based on one thing
Name one difference between someone who gives up after a mistake and someone who bounces back.
Bouncing back means trying again / not letting one moment decide the whole game; giving up means stopping or shutting down
What's the maximum number of substitutions a team is typically allowed in a regular professional match (not extra time)?
5
You feel anxious about a game, but you play anyway, even though it's uncomfortable. What's that called?
Being brave / facing your fear — doing something even when it's scary
You get put on the bench for part of the game. Does that mean you're not a good player or not valued?
No — being benched doesn't mean you don't matter to the team; coaches make lots of decisions for lots of reasons
Turn this foul thought into a good play thought: "I'll probably lose the game for my team."
Something like "I'll do my best, and winning or losing isn't only up to me" — any reframe that removes all-or-nothing blame counts
You lost a big game your team really wanted to win. A week later, does that loss still decide how good a player you are?
No — one game or one loss doesn't define your skill or worth as a player
If a soccer game is still tied after extra time, what method is used to decide the winner?
A penalty shootout