Warm-ups prevent warm tears.

Hey team — I’m your coach, and I want to give you some quick words to use when things feel hard. Warm-ups prevent warm tears — I say that because getting ready, inside and out, helps keep big feelings from spilling over into big sobs. Think of warm-ups like stretching before a game: when your body is ready, you play better. When your mind is ready, you cope better. I’m not a doctor or a therapist, but I’m someone who cares about helping you handle tough moments with calm and courage.

Before practice or a big test, try a mini warm-up for your feelings. Take three deep breaths and say to yourself, “I can do this one step at a time.” Name one feeling out loud: “I’m frustrated” or “I feel nervous.” Saying it makes it smaller. Then use a phrase that gives you power: “I’m allowed to try,” “Mistakes help me learn,” or “I’ll ask for help when I need it.” These short phrases are like a little coach in your pocket — they remind you you’re not alone and you have tools. You can also use a quick physical warm-up: shake your hands, roll your shoulders, or jump twice — moving helps move the emotion.

When a teammate is upset or you feel like crying, these simple lines really help. Try saying to a friend, “I’m here with you,” or to yourself, “It’s okay to feel this.” If you catch yourself getting angry, whisper, “Pause. Breathe. Reset.” If you’re about to give up, say, “One more try.” These phrases are small, but they change the story in your head. Practice them when things are easy so they’re ready when things are hard. You can make a short list you keep in your locker or on your phone and read it for 30 seconds before a stressful moment.

The warm-up routine can also include remembering wins. Start with, “What went well?” and name one tiny win — maybe you did your homework, helped someone, or kept calm for five minutes. Ending a hard time with a phrase like, “I did my best today,” helps you sleep better and try again tomorrow. If someone says something mean, use, “That’s not about me,” or “I choose kindness.” If you’re scared, tell yourself, “Courage looks like trying even if I’m scared.” If you’re sad, say, “I can feel this and still be okay.”

Practice these phrases like you practice a sport: regular short sessions work best. Try them in the mirror, with a friend, or before bed. Over time, those warm-ups will save you from many warm tears — not by stopping feelings, but by giving you a way to handle them. I believe in you, and simple words can make you feel stronger than you think.