Sports Day is a highlight of the year for some children - a chance to sprint to glory, feel the buzz of competition, and show off their hard-earned skills - but for others, it’s a source of dread. Tears, tummy aches, and pleas to stay home are common in the lead-up to the big day. So why does this supposedly fun event cause so much stress?

As a charity working with thousands of young people every year, Sport in Mind knows that while movement can boost mental wellbeing, the pressure and spotlight of Sports Day can tip into anxiety for many children. It’s a day that amplifies comparison, performance pressure, and fear of failure - especially in a world where ‘winning’ often feels like the only measure of success.

That’s why this National School Sports Week, we’re encouraging parents, carers and schools to rethink Sports Day through a mental health lens and embrace simple ways to make the experience positive for every child, no matter their ability or mindset.

1. Shift the focus from podiums to personal bests

Children don’t need to win gold to feel good about themselves. In fact, overemphasising competition can chip away at self-esteem. Instead, praise effort, progress and attitude. “I loved how you kept going,” or “you were such a good teammate” goes a long way. When we focus on personal growth over results, we build resilience that lasts far beyond the finish line.

2. Normalise nerves and talk openly

It’s completely normal for kids to feel anxious ahead of public performance and Sports Day is just that. Create space for honest conversations by asking “how are you feeling about it?” instead of “are you excited?”. This opens the door for children to express nerves, dread, or indifference without shame.

3. Include every child, not just the sporty ones

Not every child enjoys competition. Some feel left behind, embarrassed, or excluded. Others might be neurodivergent or have additional needs that make Sports Day overwhelming. Schools should be offering inclusive activities, whether that’s adapted races or roles like helping set up, keeping time, or cheering others on. Inclusion isn’t just kind, it’s empowering.

That’s exactly what Sport in Mind champions in our free, community-based sport and movement sessions. Every year, we support thousands of children across the UK with inclusive, welcoming activities designed to build confidence and improve mental health.

In 2024 alone, we delivered 49 assemblies and workshops, reaching 4,477 children and young people, helping them understand the connection between mental health and movement. After taking part in our free sessions, 94% of participants said they had a better understanding of what good mental health looks like and 91% reported improved self-esteem.

4. Celebrate the courage to take part

Whether your child sprints across the finish line or walks nervously in last, their courage to show up is worth celebrating. Plan something simple but joyful after Sports Day - a picnic, a game, or even just a chilled-out afternoon at home - to remind them that their value isn’t tied to a medal count.

5. Watch out for warning signs

If your child is unusually withdrawn, irritable, or complaining of physical symptoms like headaches or stomach aches, this could be anxiety talking. Let them know it’s okay to feel this way and reach out to teachers or mental health professionals if worries persist.

Our charity is here to help. Sport in Mind runs free sessions across the UK for children struggling with anxiety, low mood, isolation or confidence issues. In the past year, we supported 4,730 children, with 97% saying they felt more positive afterwards. We’ve seen first-hand how the right environment can help children reconnect with their bodies, feel included, and build resilience.

Our aim is for all children and young people to thrive- and we believe there is a form of movement out there for everyone to enjoy, it’s simply about finding the right one, and making that connection between physical wellbeing and positive mental health.

Let’s reclaim Sports Day—for everyone

At its best, sport builds confidence, joy, and community but only when we remove unnecessary pressure and prioritise emotional wellbeing. Sports Day doesn’t need to be a test of worth. It can be a celebration of movement, inclusion and courage, if we approach it with empathy.

And for the children who need more support year-round, Sport in Mind is here, offering free, safe spaces where every child is welcome - no finish line required.