Sport Psychology Q&A: Sport Performance Psychology for High Pressure

Sport Psychology Q&A: Sport Performance Psychology for High Pressure

In this solo episode of The Mentally Fit Athlete, I (Dr. Jason Von Stietz) answer a series of questions from high school students taking a sports psychology class. I share practical techniques for handling high-pressure moments, the importance of pre-game routines, and the role of therapy in an athlete's life. I also shares I stay motivated through diverse professional interests, ranging from clinical work to writing about leadership lessons from Star Trek. Key Discussion Points * Playing One Pitch at a Time: I outline Ken Ravizza’s a three-step process: control yourself with a slow breath, commit to a simple plan (like a "line drive up the middle"), and trust yourself to compete without last-minute second-guessing. * "Getting Out of Your Head" with Improv: I discuss improv comedy as a tool to help athletes practice being in the moment and tolerating feelings of anxiety or "cringiness". * Designing Your Pre-Game Routine: Athletes are encouraged to develop routines by auditing their best and worst performances to see what preparation works for them.  * Treating "Mental and Emotional Injuries": Just as a sprained ankle requires treatment to recover faster, mental challenges like burnout, performance anxiety, or ADHD benefit from professional support to prevent them from lingering or worsening. * Having a fun career: Staying engaged in a variety of projects has been key to maintaining  motivation.  Resources & Links * Dr. Jason von Stietz: DrJasonvonStietz.com [https://www.drjasonvonstietz.com/] | Instagram: @CBTSportsPsych * Lidia Garcia, MSW: LidiaGarcia.net [https://lidiagarcia.net/] * Recommended Listening: Check out my other podcast, Movie House Sports Psychology [https://podcasts.apple.com/us/podcast/movie-house-sport-psychology/id1624786722], which explores mental health through the lens of popular TV and film * Special Guest: This episode features a special cameo by Taco the cat. * Subscribe: Available on Apple Podcasts, Spotify, and YouTube [https://www.youtube.com/@TheMentallyFitAthlete].

Sport Psychology Q&A: Overcoming OCD and Anxiety, Improving Sleep, and the Power of Enjoyment

In this episode of The Mentally Fit Athlete, I (Dr. Jason von Stietz) go solo to answer a fresh round of questions from high school student-athletes. I talk about psychological aspects of performance, offering practical tools for managing insomnia, distinguishing OCD from healthy routines, and using imaginal exposure to bridge the gap between practice and competition. Key Discussion Points * The Sleep-Performance Connection: Lack of sleep can devastate an athlete’s reaction time, focus, and emotional control. Progressive Muscle Relaxation (PMR), a technique involving the systematic squeezing and releasing of muscles, is a proven way to lower arousal after a late-night game or practice and improve sleep. * OCD vs. Helpful Routines: For athletes dealing with OCD, it is vital to distinguish between compulsions (rituals done to avoid intense anxiety) and additive routines (behaviors like deep breathing that provide a grounding benefit). * Managing the Stress of Fame: Fame and reputation are external factors outside of an athlete’s control. Focusing on "controllables"—such as technique, workouts, and recovery—is the key to maintaining confidence. * Cracking the "Practice vs. Game" Code: Why do some athletes thrive in practice but struggle in games? The culprit is often anxiety and a belief that competition is fundamentally different. Imaginal exposure, where athletes purposefully visualize worst-case scenarios to become comfortable with uncomfortable emotions, stripping those fears of their power. * Overcoming Emotional Avoidance with Improv: Many mental blocks are actually forms of emotional avoidance. Using a mix of CBT and improv comedy helps athletes practice being in the spotlight and tolerating embarrassment so they can perform through discomfort. * Enjoyment as a Competitive Edge: Enjoyment isn't just a "feel-good" goal; it becomes a competitive advantage when it helps an athlete stay engaged, focused on the task, and grounded in the present moment. Resources & Links * Dr. Jason von Stietz: ⁠DrJasonvonStietz.com⁠ [https://www.drjasonvonstietz.com/] | Instagram: @CBTSportsPsych * Lidia Garcia, MSW: ⁠LidiaGarcia.net⁠ [https://lidiagarcia.net/] * Recommended Listening: Check out my other podcast, ⁠Movie House Sports Psychology⁠ [https://podcasts.apple.com/us/podcast/movie-house-sport-psychology/id1624786722], which explores mental health through the lens of popular TV and film * Subscribe: Available on Apple Podcasts, Spotify, and YouTube [https://www.youtube.com/@TheMentallyFitAthlete].

Sport Psychology Q&A: Process, Mindfulness, and the Growth Mindset

In this solo episode of The Mentally Fit Athlete, I (Dr. Jason von Stietz) answer questions from high school sport psychology students. Key Discussion Points * A Day in the Life of a Psychologist: I discuss the variety in my career, which includes treating clinical issues like OCD and the "yips," using improv comedy to help teams communicate under pressure, and writing about leadership lessons from Star Trek. * Prioritizing Process Over Outcome: Sport psychology legend Dr. Ken Ravizza, taught the importance of keeping the process greater than the outcome. Being "in the moment" not only improves athletic performance but also makes social interactions more meaningful and everyday tasks, like homework or taxes, less stressful. * Mindfulness as a Performance Tool: Mindfulness is defined as paying attention to the present moment in a nonjudgmental way. By practicing daily meditation, athletes can train themselves to notice self-doubt without "beating themselves up," allowing them to refocus more quickly on the task at hand. * The Power of a Growth Mindset: Adopting a growth mindset rather than a fixed mindset encourages athletes to seek new strategies and focus on learning rather than simply trying to "confirm" their talent. * Navigating Slumps through Value-Driven Behavior: When faced with setbacks like injuries or limited playing time, athletes are encouraged to use value-driven behavior. This involves acting on core principles—such as being a good teammate or prioritizing long-term health—rather than making decisions based on temporary feelings of frustration. * Dr. Jason von Stietz: DrJasonvonStietz.com [https://www.drjasonvonstietz.com/] | Instagram: @CBTSportsPsych * Lidia Garcia, MSW: LidiaGarcia.net [https://lidiagarcia.net/] * Recommended Listening: Check out my other podcast, Movie House Sports Psychology [https://podcasts.apple.com/us/podcast/movie-house-sport-psychology/id1624786722], which explores mental health through the lens of popular TV and film

Training with a Busy Life: Finding Your Why

In this episode of The Mentally Fit Athlete, we explore how finding your “why” can make or break your consistency in sport and fitness. From busy adult athletes balancing work, school, and family to runners training for their next race, they discuss how clarifying your values, setting meaningful goals, and building community can help you stay motivated over the long term. They also break down common pitfalls—like relying on willpower alone, ignoring recovery, or chasing the wrong goals—and highlight the importance of enjoyment, proper fueling, and realistic expectations. If you’ve ever struggled to stay consistent or felt stuck in a love–hate relationship with training, this episode will help you reconnect with your purpose and build a routine that actually lasts. Dr. Jason von Stietz * Website: ⁠drjasonvonstietz.com⁠ [www.drjasonvonstietz.com] * Instagram: ⁠@CBTSportsPsych⁠ [https://www.instagram.com/cbtsportpsych/] Lydia Garcia * Website: ⁠LydiaGarcia.net [https://lidiagarcia.net/] Like, subscribe, and share with a teammate or friend who needs help finding their “why.”

State of the Podcast 2026: Finding Our “Why” and What’s Next

In this behind-the-scenes episode, we reconnect after a break to reflect on why we started The Mentally Fit Athlete and where the podcast is headed next. What begins as a casual conversation turns into a thoughtful exploration of purpose, creativity, and how mental performance principles—like knowing your “why”—apply not just to athletes, but to their own work as podcast hosts. We discuss the balance between structure and spontaneity, the role of curiosity in learning, and how the podcast can evolve to better serve athletes, performers, and anyone striving to be mentally fit in everyday life. 1. The Importance of “Why” * Just like athletes need a clear “why” to stay motivated, creators benefit from reconnecting with their purpose. * For both of us, the podcast is driven by creativity, connection, and a desire to make helpful information accessible. 2. Making Mental Skills Accessible * The show aims to provide practical, evidence-informed insights for people who may not otherwise have access to sport psychology resources. * Mental performance skills aren’t just for elite athletes—they apply to students, performers, and everyday challenges. 3. Expanding the Definition of “Athlete” * The conversation highlights how mental performance applies across domains: * Traditional sports * Performing arts (dance, theater) * Academic and competitive settings (debate, testing) * The “mentally fit athlete” includes anyone striving to perform under pressure. 4. Future Format Ideas We explore potential structures for upcoming episodes, including: * Educational segments: Breaking down the science (e.g., anxiety, routines, performance mindset) * Listener Q&A: Addressing real-world questions from athletes * Current events in sport: Reflecting on trends and their psychological impact 5. Balancing Structure and Authenticity * A more structured format can help listeners know what to expect. * At the same time, the podcast will continue to embrace a conversational, improvisational style rooted in curiosity and authenticity. 6. Learning in Public * The podcast is not just about teaching—it’s also a space for ongoing learning. * Researching topics, responding to questions, and exploring new ideas helps both hosts grow alongside their audience. 7. Barriers to Creating (and How to Move Through Them) * The realities of content creation come up, including: * Time constraints * Perfectionism and “cringe factor” * Social media fatigue * A key mindset shift: focus on creating valuable content first, rather than chasing trends or metrics. 8. Consistency Over Perfection * Progress comes from showing up consistently, even when the audience is small. * Early content doesn’t need to be perfect—it just needs to exist. We share several ideas for the future of the podcast: * More consistent episode releases * Short-form content (e.g., Q&A clips, YouTube Shorts) * Potential guest interviews with coaches, athletes, and professionals * Written content (e.g., articles or newsletters) connected to podcast topics * The possibility of workshops, talks, or even a future book * NIL deals and their impact on athlete experience * Lifelong athletic identity and participation * Women in sport and performance across the lifespan * The mental side of competing at any age * How culture and society shape performance opportunities This episode serves as a reset and a recommitment—to the process, to the audience, and to the idea that being “mentally fit” is an ongoing practice. Whether you’re an athlete, coach, performer, or simply someone navigating challenges, the goal remains the same: show up, stay curious, and keep building skills that help you perform and live well. Dr. Jason von Stietz * Website: drjasonvonstietz.com [www.drjasonvonstietz.com] * Instagram: @CBTSportsPsych [https://www.instagram.com/cbtsportpsych/] Lydia Garcia * Website: LydiaGarcia.net [https://lidiagarcia.net/] 🎧 If you’ve been following the podcast, thanks for sticking with us—and if you’re new, this is a great place to start. More episodes coming soon.