Episode 39

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Published on:

6th Oct 2025

The Calm Switch

Mastering Calm: Techniques for Athletes to Control Nerves and Enhance Performance

In this episode of 'Confident Calm Clutch Car Rides Conversations,' hosted by Valerie Alston, discover how you can train your brain and body to stay calm under pressure. Learn to recognize personal signs of stress through the stoplight analogy, and explore simple yet effective tools like deep breathing and reset cues to regain control. Perfect for young athletes and their parents, this episode provides actionable strategies for building mental toughness, resilience, and confidence, ensuring peak performance when it matters most. Join us for tips, conversation starters, and more to create meaningful car ride dialogues that strengthen relationships and lifelong skills.

00:00 Introduction: Train Your Brain to Stay Calm

01:07 Understanding Stress and Performance

03:32 The Stoplight Analogy for Emotional Awareness

07:26 Breathing Techniques to Reset Your Body

11:09 Mental and Sensory Reset Cues

15:40 Discussion Questions for Athletes and Parents

18:26 Conclusion and Additional Resources




Discussion questions:

  1. What are your personal signs that tell you you’re starting to lose calm — in your body, mind, or emotions?”
  2. Can you think of a ‘red light’ moment in your last game or practice? What would help you get back to yellow or green next time?”
  3. Which calm switch strategy — breathing, reset cue, or body anchor — do you think would work best for you?”
  4. How can I, as your parent, help you notice your ‘lights’ and remind you to reset without making it worse?”





Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.com

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About the Podcast

Car Ride Conversations For Sports Families
Conversation prompts for building mentally tough young athletes while you drive
The ultimate podcast for parents, coaches, and young athletes who want to unlock the secrets to mental toughness, confidence, and resilience. Whether you're on your way to practice, a big game, or just tackling the daily grind, these bite-sized episodes are designed to spark meaningful conversations to equip young athletes with actionable tools to thrive in school, sports and life while building strong relationships with their parents, one car ride at a time.

Hosted by Valerie Alston, former D1 athlete, sport psychology expert, and resilience coach, each episode dives into key topics like building effective self-talk, staying calm under pressure, and bouncing back from setbacks. With real-life stories, practical tips, and relatable insights, you'll discover how to support your athlete's journey while strengthening your connection along the way.

Buckle up and join us for a ride full of inspiration, growth, and the skills needed to become Confident, Calm, and Clutch!

Questions? Comments? Ideas?
✉️ Email me: valerie.alston@valstoncoaching.com

Follow Me On:
📘 Facebook: https://www.facebook.com/valstoncoaching
📸 Instagram: https://www.instagram.com/valstoncoaching
▶️ YouTube: https://www.youtube.com/@valstoncoaching9666

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About your host

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Valerie Alston

Drawing from a rich background as a former D1 softball player and a Certified Mental Performance Consultant, she boasts over 15 years of experience dedicated to teaching and training Soldiers in the intricate art of mental toughness and resilience. As a distinguished author and coach, she brings a unique perspective to the realm of performance enhancement. Currently, her passion lies in empowering today's youth, leveraging her expertise to build and foster resilience through sports and mental toughness training, ensuring the next generation thrives in both their athletic pursuits and broader life challenges. With a comprehensive approach to athlete development, she extends her expertise to parents and coaches. Committed to enhancing understanding, she collaborates with them to impart valuable insights on building the mental toughness of young athletes, fostering an environment that nurtures resilience and unleashes their full potential.