A Game‑Day Warm‑Up for Anxiety

Anxiety before a big moment, game-day nerves, performance anxiety, overthinking, pressure, self-doubt, and confidence all need preparation before the hard moment hits. A Game-Day Warm-Up for Anxiety No athlete walks straight from the locker room into the game and hopes they feel ready. They warm up. They move their body. They breathe. They go over the plan. They use a routine to get their mind in the right place before the pressure hits. You need the same thing for anxiety. Whether you’re walking into a test, practice, a hard conversation, a new relationship, an email you’ve been avoiding, or a moment where anxiety is telling you to stay home, you need a simple way to prepare your mind and body before fear takes over. In this video, I’m sharing the PREP Framework, a 4-step warm-up for anxiety based on what athletes do before pressure moments. This routine helps you pause, reset, envision the next step, and prime yourself to move forward with more confidence. Hi, I’m Jessica Davis, licensed therapist, mindset coach, and creator of Block Out the Noise. I help teens and young adults overcome anxiety, self-doubt, and overthinking so they move through life with clarity and confidence. ✨ What you’ll learn in this video: • Why preparation builds confidence • How anxiety takes over when you feel unprepared • What athletes teach us about handling pressure • How to use the PREP Framework for anxiety • Why breathing helps your nervous system reset • How to use self-talk before hard moments • Why picturing the first step matters more than seeing the whole outcome • How to create your own “point of no return” action 🎁 Free Resource Get your free Anxiety Survival Toolkit: https://www.blockoutthenoisepodcast.c... 🔗 More Support Newsletter: https://blockoutthenoisepodcast.subst... 1:1 Confidence Coaching: https://tidycal.com/blockoutthenoise/... Davis-Smith Mental Health: https://www.davis-smithmentalhealth.com/ ⚠️ Disclaimer This video is here to support and guide you, but it is not a replacement for talking to someone in real life. If you're struggling with your mental health, please reach out to a therapist. And if you're in crisis, contact emergency services or a local helpline. You do not have to go through this alone. ⏱️ Chapters: 00:00 Why athletes warm up before pressure 00:36 A 4-step warm-up for anxiety 00:53 Welcome to Block Out the Noise 01:18 Disclaimer 01:38 Why preparation builds confidence 02:03 What happens when you show up unprepared 02:37 Why routines help you feel more capable 02:52 The PREP Framework 03:12 PREP stands for pause, reset, envision, and prime 03:17 Step 1: Pause 03:22 Give yourself 30 to 60 seconds 03:53 Breathing before pressure 04:27 Step 2: Reset 04:48 Change the story anxiety keeps repeating 05:18 What athletes teach us about self-talk 06:04 Pick a phrase you believe 06:23 Step 3: Envision 07:07 Picture the first step 07:52 Confidence starts with rehearsing the start 08:10 Step 4: Prime 08:49 Create an action that tells your brain it is time to begin 09:35 Your anxiety warm-up recap 10:19 Use this routine daily 10:48 Final thoughts 🎥 Watch next: Train Your Brain to Handle Anxiety Like an Athlete    • Train Your Brain to Handle Anxiety Like an...   How to Stop the Game Day Nerves Before a Sporting Event    • Sports Anxiety: How to Stop the Game Day N...   How To Be Confident When Anxiety Won't Shut Up    • Why You Don't Need to Be Fearless to Build...   💬 Comment below: What pressure moment would you use the PREP Framework for? 👍 If this helped you, like, subscribe, and share with someone who needs this. #anxiety #performanceanxiety #gamedayanxiety #overthinking #selfdoubt #confidence