65 | A Game‑Day Warm‑Up for Anxiety

Why does anxiety spike before a big moment?Why do you feel unprepared even when you know what to do?What if you need an anxiety warm-up the same way athletes need a game-day warm-up?This episode is part of Jessica’s series, What Athletes Can Teach You About Anxiety, where she uses lessons from sports to explain pressure, confidence, self-doubt, and mental strength in everyday life. In this episode, Jessica Davis breaks down how athletes prepare before high-pressure moments and turns those lessons into a simple four-step anxiety warm-up called PREP. Athletes do not walk straight into the game hoping they feel ready. They move their bodies, calm their breathing, review the plan, and use routines to get their mind in the right place. If you’ve ever walked into something anxious, tense, distracted, or already convinced you were not ready, this episode gives you a simple system to use before pressure takes over. Jessica explains how preparation builds confidence, why breathing helps calm your nervous system, how to reset anxious thoughts, and how to mentally rehearse the first step instead of spiraling about the whole outcome. You’ll learn how to use PREP (Pause, Reset, Envision, and Prime) as a quick anxiety routine before school, work, practice, hard conversations, or any moment where your mind starts telling you to avoid, freeze, or shut down. What You’ll Learn in this Episode:Why anxiety spikes before big momentsHow athletes prepare their minds before pressureWhat the PREP framework is and how to use itHow breathing helps calm your fight-or-flight responseWhy one believable phrase helps reset anxious thoughtsHow envisioning the first step lowers overwhelmHow a simple priming routine tells your brain it is time to move forwardGot a question or feedback? Text us and share your thoughts—we’d love to hear from you!RESOURCES:Get your FREE Anxiety Survival Toolkit to help you when your anxiety is overwhelming! JOIN our NEWSLETTER! Get weekly emails about upcoming podcasts, but also how to fight against anxiety!📱 Follow Us:Instagram | Facebook | Threads 🎙️ Presented by Davis-Smith Mental HealthThis podcast was created by Davis-Smith Mental Health, offering counseling for teens & young adults in Illinois (only). We accept BCBS PPO, Aetna PPO, and self-pay clients.Links: Anxiety Survival Toolkit:https://www.blockoutthenoisepodcast.com/anxiety-survival-toolkit/Newsletter:https://blockoutthenoisepodcast.substack.com/welcomeDavis-Smith Mental Health:https://www.davis-smithmentalhealth.com/1:1 Confidence Coaching:https://tidycal.com/blockoutthenoise/confidence-coaching⚠️ Disclaimer:  Block Out the Noise provides personal insights and practical stra...