Conquering Fear on the Rapids – A Lesson in Mental Strength

I recently had the chance to go white water rafting for the first time in Jackson Hole. It was an exhilarating experience, but I'll be honest – I was nervous. Heart-pounding, second-guessing-everything nervous. My inner dialogue wasn’t helping either. Instead of focusing on the excitement of the adventure, my mind was filled with worst-case scenarios. I imagined being thrown out of the raft, hitting my head on a rock, and... well, you can imagine the rest.

But here’s the thing: I coach athletes through moments like these all the time – when their minds spiral into a storm of “what ifs.” The key to handling those moments is self-awareness. It’s recognizing when your thoughts are working against you and knowing that you have the tools to pivot.

At that moment, I reminded myself that I wasn’t doing this alone. My husband was right there with me, and my brother-in-law was our guide. Trusting them – much like trusting your team in sports – gave me the confidence to keep going.

Here’s what I did next, and it's what I coach my athletes to do when facing fear or anxiety:

1. Acknowledge the Fear: I accepted that I was scared. Fear is a natural response, and it doesn’t mean something’s wrong. It's simply energy that you can choose to channel in a way that benefits you.
2. Flip the Script: I took a few deep breaths and consciously shifted my focus. Instead of dwelling on what could go wrong, I imagined everything going right. The excitement of the adventure, the thrill of conquering something new.
3. Visualize Success: I pictured myself staying calm, focused, and centered in the raft. I visualized successfully navigating the rapids, much like how I teach athletes to visualize success before a big game or event. Visualization is a powerful performance tool, no matter the challenge.

Ultimately, self-awareness and trusting your support system – whether it's your team, coaches, or in my case, my brother-in-law – are crucial in high-pressure situations. Knowing when your mind is spiraling, using the tools to pivot, and leaning on the people around you can make all the difference.

By the end of the rafting trip, it was exhilarating! The rush of overcoming my fear, trusting myself, and working together with my team made the experience unforgettable.

This is exactly what I teach athletes: When your mind tries to hijack your confidence, you have the power to pivot. That mental shift can turn fear into triumph, on or off the field.

If you’d like to help your athlete learn quick, effective tools to get out of their heads and back in the game, or if you’re a parent or coach wanting to learn how best to support them, I’d love to help. Drop me a message or DM me “rapids” for more information about my Family Membership Program. It’s designed to give both athletes and parents the mental skills they need to thrive, in sports and in life.