How Can Athletes Embrace the Challenges of a New Season?
- Alyssa Zajdel, PhD
- Jan 6, 2025
- 4 min read
Updated: Dec 19, 2025
Something I discuss with clients at the start of a season is that it's possible to feel both excitement and dread simultaneously. That emotional tug-of-war is familiar to me as well. I remember coming back to skating after taking a year off during graduate school. A new rink had opened, and they needed instructors for their Learn to Skate program. It felt like a fresh start. I wasn’t sure where it would lead, but I missed skating and wanted to be part of it again.
That wasn’t the first time I’d faced the unknown in my sport. In high school, I made a higher-level synchronized skating team. I should’ve been proud, but instead, I was consumed by self-doubt. I wasn’t as skilled as the others (or at least that’s what I told myself!). I carried a lot of anxiety that season and drove myself hard, not from joy, but from fear of being the weakest skater on the team. Improvement came, but it came with a cost: I didn’t enjoy the process, and I wasn’t kind to myself. Looking back, I wish I had known then what I know now.
If I could go back, I’d tell that younger version of me: It’s okay to be exactly where you are. Growth isn’t a straight line, and you’re not alone in feeling behind.
Whether you’re a high school athlete trying to make varsity, a college player returning from injury, or a recreational athlete re-entering your sport after time away, a new season can stir up a mix of hope, pressure, and fear. But it’s also an opportunity to start differently—to be more compassionate with yourself, more process-focused, and more intentional about how you grow.
Here’s how athletes can prepare mentally, set realistic goals, and stay grounded through the inevitable ups and downs of a new season.
1. Reflect on Past Seasons and Set Clear Goals
The start of a new season is an ideal time for reflection. Reviewing past performance (both successes and setbacks!) can highlight strengths and show where growth is needed.
Ask yourself:
What worked well last season?
What didn’t?
What am I proud of, and what would I do differently?
From there, set clear, realistic goals. The most effective goals are:
Specific and measurable (e.g., “increase stamina by running an extra mile weekly”)
Challenging but realistic, to prevent burnout
Process-oriented, focused on how you’ll improve, not just the outcome
2. Build a Support System
A strong support network can keep you grounded. Teammates, coaches, family, and mental performance professionals can all play a role in helping you stay connected to your goals and values.
Share your goals with someone who can check in with you regularly to offer support and encouragement. For athletes navigating marginalization or discrimination in sport, a culturally aware therapist or mentor can be especially helpful in affirming identity while supporting growth.
3. Reframe Challenges as Opportunities for Growth
It’s normal to feel anxious about the unknown, new teammates, higher competition levels, or increased pressure. However, every challenge is also an opportunity to grow.
Cultivating a growth mindset means believing your abilities can develop through effort. When tough moments arise, ask:
“What can I learn from this?”
“What’s something I’m doing better now than I was a month ago?”
This shift in mindset can reduce pressure and build resilience, especially for athletes navigating transition or returning after injury.
4. Create a Routine and Maintain Consistency
New schedules can throw off your rhythm. A steady routine provides structure, which is particularly helpful for neurodivergent athletes or those managing mental health conditions.
Prioritize:
Sleep, nutrition, and recovery
Regular physical training
Mental skills like visualization, meditation, or breathwork
Small, consistent actions are more effective than huge, unsustainable bursts of effort.
5. Manage Expectations and Be Kind to Yourself
We see it often: athletes set high expectations, and when results don’t come quickly, they spiral into frustration or self-doubt. You’re allowed to want big things and give yourself grace.
Progress isn’t linear. Mistakes are part of learning. And some seasons won’t look the way you pictured them (and that’s okay!).
If expectations feel crushing, talk to someone. Sometimes, a shift in perspective is all it takes to return to yourself.
6. Focus on Team Dynamics and Support Others
Team sports offer a unique opportunity to build trust and shared resilience. Whether you’re a veteran or a first-year, showing up for your teammates matters.
Celebrate your wins and theirs
Offer encouragement when things get tough
Hold space for teammates with different lived experiences
A strong team culture benefits everyone.
7. Embrace Rest and Recovery
The start of a season often sparks a “go hard” mentality. But rest is just as essential as training. Overtraining leads to burnout, injury, or emotional exhaustion.
Rest isn’t a reward. Build rest into your schedule and protect it like any other priority.
Takeaways
Starting a new season can feel overwhelming, but it’s also a fresh opportunity to redefine success, focus on growth, and be kinder to yourself along the way. Whether you’re aiming for a title or just hoping to reconnect with your sport, you don’t have to prove your worth through performance. You’re already enough, and you can build from there.
Reflection Prompt:What part of a new season feels most challenging for you right now—setting goals, managing pressure, rebuilding confidence, or something else? Take a few minutes to write it down, and ask yourself: What kind of support would help me move through this with more clarity or compassion?
Ready to Start the Season With a Grounded Mindset?
If you’re navigating the pressures of a new season and want support beyond just pushing through, working with a sport psychology professional can make a real difference. Our team at Inside Edge specializes in helping athletes build confidence, manage anxiety, and reconnect with their love for the game—without losing themselves in the process. Reach out if you’re ready to feel more grounded, focused, and supported this season.
Legal Disclaimer
This blog post is for informational and educational purposes only and is not a substitute for mental health treatment, psychological services, or medical advice. Reading this post does not create a therapist-client relationship. If you are seeking support for your mental health or well-being, consider reaching out to a licensed mental health professional in your area.
