The Mentally Fit Athlete

What does it actually mean for an athlete to be confident?

In this episode of The Mentally Fit Athlete, I talk with mental performance coach Brianna “Coach Bri” Antillon about confidence, pressure, comparison, and the way athletes can sometimes tie too much of their identity to how they're performing.

Brianna works primarily with middle school and high school athletes, including club and high school athletes, and she sees a common theme: athletes often struggle with confidence when their attention shifts toward things they can't control. That might be another athlete on the team, rankings, recruiting, social media, or what other people think about their performance.

We talk about:

• Why “confidence” can be a catch-all term for a lot of different problems

• How comparison with teammates and other athletes can affect confidence

• The role social media plays in creating unrealistic comparisons

• How pressure to perform can come from coaches, parents, other athletes, and the athletes themselves

• The difference between wanting an outcome and understanding the process required to get there

• Why athletes don't have to be perfect to perform well

• Brianna's idea that we want the game to be “playable, not perfect”

• Learning how to reset when things don't go your way

• Why an athlete's value isn't limited to their statistics or results

• What happens when an athlete goes from being the best player at one level to being more average at the next

• Finding your own role instead of trying to become somebody else

• What athletes can bring to the team when their particular strengths are needed

• Taking a step back when necessary in order to move forward

• And, naturally, a little West Coast hip-hop discussion involving Ice Cube, Snoop Dogg, and Tupac

What do you bring to the table?

Instead of asking whether one athlete is better than another, we can ask what that athlete contributes and whether they can bring it when the team needs it most.

Coach Bri let me know that no one's perfect (including me). But that doesn't mean that each athlete doesn't have something important to contribute to the team.

And apparently, sometimes and sometimes the contribution is recommending the perfect Ice Cube song for the moment.

About Brianna Antillon

Brianna “Coach Bri” Antillon is a mental performance coach who works primarily with middle school, high school, and club athletes. She discusses mental performance topics on Instagram at @BA.mentalperformance.

At the time of this recording, Brianna was not accepting new clients but was open to conversations about mental performance and the field.

In this episode of The Mentally Fit Athlete, I sit down with my good friend Dez Nunez, LPC, a licensed professional counselor and high school basketball coach based in Colorado. With my co-host Lidia Garcia away this week, Dez and I have an open conversation about something we don't talk about enough in youth sports: how high school boys learn to handle emotions.

Young athletes spend know what it feels like to be tired, sore, injured, or "in the zone." But when it comes to emotions, many boys have a much smaller vocabulary.

In my own work with athletes, I've seen boys reduce their emotional world to three states: angry, chill, and locked in. Dez has seen something similar with the basketball players she coaches. When an athlete experiences an emotion that doesn't fit into that narrow range, they may not know what to do with it.

We talk about why this happens, how it can show up on the court, and what coaches, parents, and mentors can do to help high school boys become more comfortable with their emotions instead of feeling like they have to hide them.

• Angry, chill, and locked in: Why some high school boys have only a few acceptable emotional states and what happens when they experience something outside that range.
• Explosion vs. implosion: Dez introduces "shooting stars," athletes who appear to have everything going for them while quietly struggling with anxiety, depression, or pressure.
• The locker-punching incident: Dez shares a story about a freshman basketball player who responded to disappointment by punching a locker. We talk about what was underneath the anger and why sometimes an athlete needs someone to sit with them in the emotion.
• Anxiety as Spidey sense: We discuss reframing nerves as a natural fight-or-flight response. Dez's "Spidey sense" metaphor helps athletes understand that nerves can actually be useful.
• Redefining "soft": Emotional expression doesn't make a boy athlete soft. We discuss the difference between emotional composure and suppression, and why having a terrible shooting night but still playing defense, rebounding, and being a good teammate is a sign of strength.
• Be a student, not a sponge: Athletes can become students of their own minds and bodies by asking questions, noticing patterns, and seeking help when needed.

1. Model emotional regulation.
If we want high school boys to learn how to handle frustration, disappointment, and pressure, we have to demonstrate those skills ourselves. When we lose our cool, apologizing and showing our kids how we recover can be just as valuable as getting it right the first time.

2. Give boys healthy ways to release emotion.
Emotional regulation doesn't mean keeping everything bottled up. Dez talks about finding healthy outlets for strong emotions, whether that's screaming in the car, getting outside, or giving yourself permission to feel what you're feeling.

3. Help boys become whole people.
Emotional regulation isn't about suppressing emotions. It's about learning to tolerate them, understand them, and choose what to do next. These skills can make high school boys better teammates, competitors, and more resilient people.

Dez Nunez, LPC is a licensed professional counselor based in Colorado who specializes in working with teens and college students. She is also a high school boys' basketball coach, where she coaches alongside her father.

The Mentally Fit Athlete is an informal conversation about the mental side of sport and performance, hosted by Lidia Garcia, MSW, and Dr. Jason von Stietz.

We explore practical, evidence-based mental performance tools and conversations designed to make sport psychology accessible to athletes, coaches, parents, and anyone who wants to perform under pressure.

Dez Nunez, LPC
Instagram: @officialdeznunez
TikTok: @the.geek.therapist

Dr. Jason von Stietz
drjasonvonstietz.com
Instagram: @CBTSportPsych

Lidia Garcia, MSW
LidiaGarcia.net
Instagram: @liddie.g

In this solo episode of The Mentally Fit Athlete, I (Dr. Jason von Stietz) return to answer a new batch of questions from high school sport psychology students. The conversation explores the modern stressors facing young athletes—from social media pressure to outcome-obsession—and provides technical strategies for building mental composure through mindfulness and cognitive-behavioral tools.

• The Stress of "College Commitment" Culture: Social media is a top stressor for high schoolers, specifically the constant stream of peer college offers and accomplishments that can lead to comparison and pressure.
• Process Over Outcome: Focusing on outcomes (like winning or getting likes) creates stress because they are outside of an athlete's control. The solution is keeping the process greater than the outcome by focusing on the love of the game and daily actions.
• The Three-Minute Mindfulness Rule: To stop overthinking during games, practice mindfulness meditation. Start with just three minutes a day to lower the "hurdle" of starting a new habit, which eventually helps to stay present and refocus after distractions.
• Revisiting Motivation with SMART Goals: If an athlete feels unmotivated because they can't reach their goals, it may be because the goal isn't SMART (Specific, Measurable, Achievable, Realistic, and Time-sensitive).
• Advanced Composure Training: Once basic meditation is mastered, athletes can "increase the challenge" by meditating while listening to distracting or emotionally charged music. The goal is to tolerate the discomfort rather than trying to block it out, which prepares the athlete for real-world stressors like hecklers or exams.
• Neurofeedback and "Brain Games": Neurofeedback, a form of biofeedback, involves EEG sensors to play computer games (like Pac-Man) using only brain activity. This process uses operant conditioning to teach the brain to regulate attention and focus.
• A Unique Methodology: I talk about my approach top sport psychology, which combines CBT (Cognitive Behavioral Therapy), mental skills like visualization, and improv comedy to help athletes communicate and stay on task while feeling "uncomfortable" or on the spot.

• The SMART Goal Audit: Making unachievable goals realistic and time-bound.
• Toleration vs. Blocking: Learning to let distractions exist while staying focused on the task.
• Daily Mindfulness: Starting with a manageable three-minute timer to build long-term refocusing skills.

Thinking about working with one of us?

If you live in California and you're looking for support with sport performance, anxiety, OCD, sleep, or other mental health concerns that affect your performance, we'd be happy to help.

Dr. Jason von Stietz (thats me!) provides clinical sport psychology services for athletes and performers throughout California via telehealth and works with teams and athletes in the Long Beach, Los Angeles, and South Bay areas. You can learn more about my approach or schedule a free phone consultation at www.DrJasonvonStietz.com.

Lidia Garcia, MSW provides therapy for athletes and high performers, helping clients navigate anxiety, stress, life transitions, and performance-related concerns. Learn more about her services at www.LidiaGarcia.net.

Resources & Links

• Dr. Jason von Stietz: ⁠DrJasonvonStietz.com⁠ | Instagram: @CBTSportsPsych
• Lidia Garcia, MSW: ⁠LidiaGarcia.net⁠
• Recommended Listening: Check out my other podcast, ⁠Movie House Sports Psychology⁠, 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.

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. 

If you'd like support beyond the podcast, we're both available to work with clients in California.

Dr. Jason von Stietz (that's me!) is a clinical sport psychologist who works with athletes and performers throughout California via telehealth and provides in-person services in the Long Beach, Los Angeles, and South Bay areas. Learn more or schedule a free phone consultation at DrJasonvonStietz.com.

Lidia Garcia, MSW provides therapy for individuals, athletes, and high performers throughout California via telehealth and offers in-person appointments in Pasadena. Learn more at LidiaGarcia.net.

Resources & Links

• Dr. Jason von Stietz: DrJasonvonStietz.com | Instagram: @CBTSportsPsych
• Lidia Garcia, MSW: LidiaGarcia.net
• Recommended Listening: Check out my other podcast, Movie House Sports Psychology, 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.

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.

Thanks for listening! If this episode raised questions or you'd like individualized support, we'd be happy to help.

Dr. Jason works (me!) with athletes and performers seeking clinical sport psychology services, including support for performance anxiety, OCD, stress, and other mental health concerns. He sees clients throughout California via telehealth and in person in the Long Beach, Los Angeles, and South Bay areas.

Lidia works with individuals, athletes, and high performers navigating anxiety, stress, and life transitions. She offers therapy throughout California via telehealth and in person in Pasadena.

Learn more about Dr. Jason at DrJasonvonStietz.com and Lidia at LidiaGarcia.net.

Resources & Links

• Dr. Jason von Stietz: ⁠DrJasonvonStietz.com⁠ | Instagram: @CBTSportsPsych
• Lidia Garcia, MSW: ⁠LidiaGarcia.net⁠
• Recommended Listening: Check out my other podcast, ⁠Movie House Sports Psychology⁠, which explores mental health through the lens of popular TV and film

• Subscribe: Available on Apple Podcasts, Spotify, and YouTube.

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.

Everyone's goals are different, and finding the right clinician matters. If you live in California and are looking for support, we'd love to help.

Dr. Jason specializes in clinical sport psychology, helping athletes perform under pressure while addressing concerns such as anxiety, OCD, and sleep difficulties. He provides telehealth services across California and works with athletes and teams in the Long Beach, Los Angeles, and South Bay communities.

Lidia specializes in therapy for individuals, athletes, and high performers experiencing anxiety, stress, and other life challenges. She provides telehealth services throughout California and sees clients in person in Pasadena.

Visit DrJasonvonStietz.com or LidiaGarcia.net to learn more about our services.

Resources & Links

• Dr. Jason von Stietz: DrJasonvonStietz.com | Instagram: @CBTSportsPsych
• Lidia Garcia, MSW: LidiaGarcia.net
• Recommended Listening: Check out my other podcast, Movie House Sports Psychology, which explores mental health through the lens of popular TV and film

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

• Instagram: ⁠@CBTSportsPsych⁠

Lydia Garcia

• Website: ⁠LydiaGarcia.net

Like, subscribe, and share with a teammate or friend who needs help finding their “why.”

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

• Instagram: @CBTSportsPsych

Lydia Garcia

• Website: LydiaGarcia.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.

In this episode of The Mentally Fit Athlete, we explore one of the most overlooked phases of the athletic journey—transitioning out of sport. Whether an athlete is graduating, retiring, changing levels of competition, or sidelined by injury, the end of a season or career can bring unexpected emotional, psychological, and social challenges.

Jason and Lidia discuss:

• Why ending a long athletic chapter can feel like grief

• How identity loss, frustration, and uncertainty can show up—sometimes unexpectedly

• Real stories of athletes blindsided by the emotional weight of transition

• How sudden injuries can create grief, anger, and a sense of “what could have been”

• Why missed competitions and derailed goals can hit harder than expected

• The social and psychological consequences of time away from teammates

• Why having an athletic identity isn’t the problem

• When identity becomes too tied to performance

• How diversifying identity helps athletes heal, grow, and take healthy time off

Jason and Lidia outline strategies including:

• Building multiple sources of identity and meaning

• Expanding social networks beyond the team

• Maintaining perspective on long-term health over short-term competition

• Recognizing and leveraging the transferable skills developed through sport—leadership, resilience, communication, discipline, and more

• Exploring recreation leagues, new sports, hybrid competitions, and personal fitness challenges

• How athletes can carry their competitive spirit into work, relationships, and life goals

Whether you're a high school senior, a college athlete, a parent, or a coach supporting athletes through major transitions, this episode provides insight, validation, and practical tools for navigating one of the most complex moments in the athletic lifespan.

Find Lidia: LidiaGarcia.net | @liddie.g
Find Jason: DrJasonvonStietz.com | @CBTSportsPsych on Instagram and Blue Sky

🔹 The Emotional Impact of Transition🔹 Injuries and Abrupt Endings🔹 Athletic Identity: Helpful or Harmful?🔹 Protecting Mental Health During Transitions🔹 Staying Active and Competitive—Just Differently

In this episode, we answer a great question from a high school sport psychology class:

“What role does visualization play in improving athletic performance, and how can athletes use it effectively?”

We break down how mental imagery—also known as visualization or mental rehearsal—can help athletes reduce anxiety, boost confidence, and fine-tune their skills even when they’re not physically training. Lydia introduces the PETTLEP model (Physical, Environment, Task, Timing, Learning, Emotion, Perspective) to help athletes make their visualizations more vivid and effective.

Jason discusses how visualization strengthens neural pathways related to performance, helps athletes prepare for unpredictable situations, and supports recovery from injury or limited practice time. We also touch on the difference between positive visualization and magical thinking, emphasizing how imagery complements physical training rather than replacing it.

Whether you’re a student-athlete, coach, or mental performance enthusiast, this episode provides a practical framework for using visualization to train your brain for game day.

Key Topics:

• What visualization (mental rehearsal) really is

• The PETTLEP model for effective imagery

• How visualization impacts confidence and motor learning

• Using imagery to prepare for unpredictable competition conditions

• The neuroscience behind why visualization works

• Applying mental rehearsal to academics and everyday performance

Find Us:

• Dr. Jason von Stietz: ⁠drjasonvonstietz.com⁠ | @cbtsportspsych

• Lidia Garcia: ⁠lidiagarcia.net⁠ | @liddie.g

🎙️ Subscribe to The Mentally Fit Athlete on your favorite podcast platform for more conversations on the intersection of mental health and peak performance.