Nervous about the Jays’ World Series run? Seven tips to help calm your game-day nerves

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With the Toronto Blue Jays back in the World Series for the first time in 32 years, the excitement is sky-high – and so is the stress. Across the country, fans are riding every pitch and hit as if they were on the field themselves. For some, the anticipation is exhilarating. For others, it’s almost unbearable.

Heather Lin, a television producer at CTV, can handle only a few innings before her nerves send her to the Peloton to burn off some steam. “It’s just too much for me,” says the 51-year-old. “I’m too invested. I feel their joy, and I feel their pain.”

Val Taylor, an operations manager at the University of Toronto, has a similar reaction. During the ALCS Game 7 against the Seattle Mariners, she found the pressure too much – so she went into her bedroom to join an online yoga class. “Watching it live is too intense,” the 47-year-old says. “Plus, I’m bad luck – when I’m out of the room, we always win.”

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Spencer Allen, a 28-year-old carpenter in Toronto, also feels the ups and downs of the game intensely. When the Jays are losing, he falls silent and still. When they’re winning? “I’m on my feet, clapping, yelling, pacing,” he says. “When they’re running bases, I’m running around the apartment. I’m not getting much sleep – after the live game is over, I watch it all over again.”

That roller coaster is familiar to anyone who’s ever cared deeply about a team. “Fan anxiety – or ‘fanxiety’ – is real,” says psychologist Karen Rowa of St. Joseph’s Healthcare in Hamilton. “Your emotional investment can make the highs and lows of the game feel intense and personal.”

These heightened nerves can show up as sweaty palms, a racing heart, butterflies in your stomach or an inability to sit still. A little stressful anticipation is normal – even fun. But when the tension keeps you from sleeping, focusing or enjoying the game, experts say it’s time to step back and manage your stress.

Here are seven tips for lowering your blood pressure – and boosting enjoyment – when watching clutch games:

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1. Embrace your rituals

Routines can help you feel more in control. “I’m a massive sports fan, and I’ve learned I get more stressed if I’m in a group,” says Rowa, who is also a professor of psychiatry at McMaster University. “I like to watch important games on my own, where I can pause the TV and breathe. You have to know yourself and adopt a strategy that works for you.”

2. Accept that some anxiety is normal

“Anxiety is a normal human reaction to stress,” says Calgary psychologist Patrick Keelan. “That nervous feeling in your stomach doesn’t have to be seen as bad. It can actually help you focus.” But if you can’t function at work or school, or are having trouble sleeping, it’s time to rethink your viewing habits. One of Keelan’s favourite strategies is to watch tense games with friends. “Being with supportive people – to cheer or commiserate – helps you cope in a healthier way.”

3. Breathe deeply

When stress peaks, people often forget to breathe properly. “I’m a big fan of ‘box breathing’ – inhale for four counts, hold for four, exhale for four,” says Rowa. “It lowers your heart rate and helps you feel calmer.”

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4. Stay in the moment

Try to focus on what’s happening now, not what might happen later. “You have no control over the outcome,” says Keelan. “Staying present helps you feel connected to the game and less anxious about the final score.”

5. Watch what you eat and drink

Too much caffeine, sugar or alcohol can worsen anxiety. “Be mindful of how much you plan to indulge,” suggests Keelan. “If you know a loss will really upset you, moderate yourself.”

6. Take breaks

You don’t have to wait until the 7th inning stretch to take a break. Step away when it feels like too much, Rowa advises. “Use commercial breaks to stretch, walk the dog or make something to eat.” When stress spikes, she even grabs an ice pack. “I wrap it around my neck – it shocks me out of my funk.”

7. Let go of what you can’t control

“It’s easy to forget that sports are games,” Rowa says. “Instead of obsessing over the outcome, think about how far your team has come and how much joy they’ve given you. When I watch, I remind myself how impressive it is they made it to the World Series. They’re already winners in my book.”

Don Houston, a 29-year-old lawyer in Toronto, agrees: “What makes the Blue Jays so fun to watch right now is that everyone is so invested, so collectively stressed. I like to watch games with friends and I find the anxiety we all share energizing. It’s great to see the whole country caring so deeply about the same thing, this amazing team.”