Struggling with anxiety ahead of the big game?

[5 min read]

In this article: 

• For a lot of 12s, this year's game-day jitters are already in OT. 
• Jangly nerves can aggravate social anxiety or push us toward unhealthy coping mechanisims, like eating too much or drinking too much alcohol.  
• A Providence Swedish behavioral health expert has some guidance about how to have fun watching your team, whether you're headed to a party or viewing solo.
• Let's go Hawks!

The big game can bring out the best—and the most anxious—in all of us. Whether you’re settling in for a cozy solo watch party or joining friends for the big game, it’s completely normal to feel a mix of excitement and nerves. Game day has a way of amplifying emotions: the anticipation, the noise, the snacks, the social energy, the hope that this will finally be the year your team pulls it off. But here’s the good news—you don’t need a packed house or perfect confidence to enjoy the day. With a little intention, you can make cheering for the Hawks fun, grounded, and genuinely enjoyable no matter where or with whom you’re watching.

For some people, the stress comes from the social side—balancing conversation with actually watching the game, navigating group dynamics, or being around people who don’t quite match your vibe. For others, it’s the solitary part that feels tricky: What if watching alone makes the day feel flat or lonely? And of course, there’s the emotional rollercoaster of the game itself—the highs, the heartbreaks, and the questionable calls that can spike your heart rate faster than any halftime show.

Janarthan Sivaratnam, Ph.D., a behavioral health expert at Providence Swedish South Lake Union Primary Care (and a Hawks fan who will be watching along with the rest of us!), spoke with us recently and shared some practical, realistic ways to manage game-day jitters and set yourself up for a good time, so you can enjoy the experience, not just endure it.

I’m headed to a party and I’m nervous about not being able to watch the game and socialize at the same time. Tips for managing my social anxiety and enjoying the game?

Totally get this—split attention + social pressure is a classic anxiety combo. You can still enjoy both without feeling frazzled. Here’s a game plan (pun intended):

Before you go, decide which part of the game matters most to you so you don’t feel tense the entire time, and remind yourself that you don’t need to be socially “on” all night—having a few solid interactions is more than enough. It also helps to have a couple of easy, go-to lines in mind, especially ones that connect directly to the game, so you’re not scrambling for something to say.

Once you’re there, try to position yourself where you can see the TV, which lets the game become part of the social experience rather than a distraction from it. The game itself is an easy conversation starter, so commenting on a play, a call, or even a commercial can carry a lot of social weight without much effort. Give yourself permission to take short breaks where you just watch the game for a minute—this isn’t rude, and most people do it anyway. If things start to feel overwhelming, narrow your focus to one person or one moment at a time, which can quickly take the edge off.

If your anxiety spikes, grounding yourself can help bring your nervous system back down. Plant your feet, notice a few things you can see, a couple of sounds you can hear, and one physical sensation, like the feel of your drink or the couch. It’s also useful to remember that no one is evaluating your social performance—most people are focused on themselves or on the game. You’re not failing if you miss a play or drift out of a conversation; the goal isn’t perfect attention, just being present enough to enjoy the night!

There are some people who are going to be watching the game where I am who I don’t mix with. Any tips for handling folks I’d rather not be around and still have fun?

Going in with clear boundaries can make a big difference when you know there will be people you’d rather not interact with. Keeping conversations light and game-focused can help you avoid personal or tense topics, and having a few easy exit options—grabbing a drink, checking the score, or shifting your attention to the TV—lets you disengage without awkwardness. These small, casual breaks give you control over how much energy you spend.

It also helps to be intentional about where and with whom you spend your time. Position yourself near people you feel comfortable with or in a spot where watching the game naturally limits conversation. If you can, mentally designate one or two “safe” people or areas you can return to when things feel uncomfortable. That sense of having a home base can lower anxiety and help you relax. If it’s a place you are unfamiliar with, you might explore the location first a bit to help yourself identify a safe place.

Finally, remind yourself why you’re there: to enjoy the game and have a decent night, not to manage other people or old dynamics. Their presence doesn’t need to take up more mental space than it deserves. It’s okay to prioritize your comfort, focus on the game for stretches, or step away when needed. You can protect your peace, stay courteous, and still have fun on your own terms. Thinking about your values or why you are otherwise putting yourself through something challenging can help you get through such moments.

What should I do if I feel overwhelmed by social anxiety?

If you start feeling overwhelmed by social anxiety, the first step is to gently slow things down. Bring your attention back to your body by grounding yourself in the moment—plant your feet on the floor, take a few steady breaths, and notice what’s physically around you. Even a short pause like this can help calm your nervous system and reduce that “too much at once” feeling. I know it sounds like I am saying the same thing for multiple questions so far but grounding techniques – particularly when practiced before actively experiencing an anxiety-provoking situation – can really be helpful.

It also helps to narrow your focus instead of trying to manage everything. Choose one simple thing to do—watch the game for a minute, talk to one person you feel safe with, or step into a quieter area. You don’t need to be fully engaged socially to be doing things “right.” Giving yourself permission to disengage briefly is a form of self-care, not avoidance.

Finally, remind yourself that anxiety is uncomfortable but not dangerous, and it usually passes faster when you stop fighting it.

Can you give some guidance about healthfully being around the game-day alcohol and copious snacks? How can I avoid overeating or overdrinking to handle my nerves?

Game-day food and drinks can sneak up on you, especially when nerves are high, so going in with a loose plan helps. Before or early in the event, make sure you’ve had something balanced to eat and a glass of water—being genuinely hungry or dehydrated makes it much harder to make intentional choices. Once you’re there, it can help to choose a plate or bowl rather than grazing straight from the spread, and to eat slowly while watching the game so your body has time to register when it’s had enough.

For alcohol, pacing is key. If you do drink, try alternating each alcoholic drink with water or a non-alcoholic option and set a rough limit for yourself ahead of time so decisions aren’t being made in the moment. Holding a drink—sparkling water, soda, or something else you enjoy—can also reduce social pressure and give your hands something to do, which often helps with anxious energy without leading to overdrinking.

Finally, check in with yourself about why you’re reaching for food or alcohol. If it’s to soothe nerves, experiment with other calming options first, like stepping outside for fresh air, taking a few slow breaths, or focusing fully on a play or conversation. There’s nothing wrong with enjoying snacks and drinks, but letting them enhance the experience rather than manage anxiety!

I’m not invited to anyone’s party. How can I have fun solo?

First, there is nothing wrong with doing activities solo, particularly if that is something you enjoy doing. Not being invited doesn’t mean you’re doing anything wrong or that something’s missing. Solo game days can actually be really good if you lean into them on purpose instead of treating them like a consolation prize.

If you’re watching the game alone, turn it into an intentional ritual. Set up your space the way you like it—best seat, volume just right, snacks you actually enjoy. You can make it feel special by doing something you don’t usually do, like ordering takeout from a favorite spot, cooking one “game-day” dish just for yourself, or wearing a jersey or comfy clothes that put you in the right mood. The point is to signal to your brain that this is an event, not an absence.

If you want a touch of connection without full social overload, add it on your terms. Live-text a friend during big moments, hop into a game thread or group chat, or listen to pre-game or halftime commentary that feels companionable. You can also pair the game with something grounding—stretching, folding laundry, or doing something with your hands—to help with nervous energy while still staying engaged.

And if the game isn’t holding your attention the whole time, that’s okay too! Give yourself permission to dip in and out, switch activities, or turn it off if your enjoyment drops. Remember: having fun solo isn’t about proving independence!

If the Hawks lose I don’t know how I am going to handle it!! How should I handle it?

As a Hawks fan myself, I get it – most of us still remember the 1-yard play call those many years ago. A loss can hit way harder than people expect, especially if you’ve been anxious or emotionally invested all day. If it happens, the most important thing is to let yourself feel disappointed without piling judgment on top of it. Being upset doesn’t mean you’re “too much” or taking it too seriously—it just means you cared. Give yourself a little space right after the game ends: stand up, stretch, step outside, or change rooms so your body can reset instead of staying stuck in the moment.

It also helps to have a quick emotional off-ramp planned ahead of time. That might be putting on a familiar comfort show, listening to music that matches or gently lifts your mood, taking a shower, or texting one safe person who gets it. Doing something physical—walking, cleaning, light stretching—can help burn off the adrenaline and frustration faster than sitting with it. Avoid the urge to replay every bad call or mistake over and over; if you catch yourself spiraling, gently redirect your attention to something concrete in front of you.

Finally, zoom out a little, without minimizing how you feel. Losses sting, but they pass, and your mood will too—even if it doesn’t feel that way in the moment.