Mental Health and Sports

Sports can play an important role in good mental health. Physical activity can give your mood a boost when you are feeling low. It can also help you prevent and recover from mental illness. Sports offer the added benefit of building strong relationships with peers and coaches. Relationships with peers and caring adults also play an important role in mental health. 

At the same time, sports can be a source of pressure and stress for athletes. A little stress and pressure can boost your focus and give you energy to play. But, when you feel stress too often during training or the stress doesn’t go away after the game, it’s hard on your mental health. Tryouts, mistakes, tough losses and injuries may become sources of unhealthy stress and anxiety. These challenges can also offer a good opportunity to build skills and mindsets that can help you manage stress and do your best on and off the field.

 8 Tips for Good Mental Health in Sports

• Set realistic goals that focus on mastering skills. Goal setting can reduce stress and improve performance when your goals focus on improving skills rather than on reaching outcomes (like winning a championship). Start by asking yourself or your coach what skills you can improve to up your game. Choose the right size goal – not too easy but not too hard. Come up with a training plan, and keep track of your progress along the way. If you didn’t reach your goal this time, change it so it’s more realistic and attainable. If you meet your goal early, up the challenge.
• Watch for signs of unhealthy stress. Dreading practice or competitions to the point of not wanting to go may be a warning sign that you need to de-stress. Other symptoms to look for include frequent headaches, upset stomach, changes to your sleep (more or less than usual), or using substances to keep your mind off your sport. Some athletes find spending time with friends and doing things they enjoy outside of your sport can help bring down stress levels. After training and competition, try taking time to wind down, for example by doing some stretching or progressive muscle relaxation.
• Be kind to yourself in the face of setbacks. Treat yourself the way you would treat a good friend in the face of setbacks, like a missed play or a big loss. Everyone faces setbacks in sports, world famous athletes included! Be your own coach, and cheer yourself on when you catch yourself in a moment of self-doubt. The idea that you need to be hard on yourself to improve in your sport is a myth. When you practice self-compassion, you are more likely to keep going and take chances that will help improve your performance.
• Talk it out. When a game or tryout doesn’t go your way, allow yourself to feel all your feelings. Talking with someone you trust might help you better understand those feelings. This could be a trusted adult, like a coach or parent, or a friend, who will support and not judge how you are feeling.
• Have a growth mindset when you make mistakes. Mistakes are guaranteed in sports. All athletes make mistakes in training and competition. Learning from mistakes can help you grow and get better.
• There’s no such thing as perfect. It may feel like you need to be perfect to be at the top of your sport, but in reality, nobody’s perfect. Feeling like you have to be perfect can be a source of anxiety, which is hard on your mental health and your performance. Remind yourself that wins and losses are part of the sport, and celebrate your ongoing efforts.
• Get good sleep. Having a good night’s sleep is one of the most important ways to support your mental health. Most children and youth need 8 to 10 hours a night. Getting enough rest can also prevent injuries and burn out.
• Be there for your teammates. If you notice another athlete having a hard time after a tough practice or game, reach out to see how they are doing. If they are really struggling, help them connect to a trusted adult, like a coach or parent/guardian. Some signs that an athlete might be struggling include missing practice or competitions, self-criticism and criticism of others, or using substances to deal with stress. Know about resources for support in your community.

If you need more support, you can access free and confidential services for BC youth aged 12-24 and caregivers by visiting foundrybc.ca.

For tips for coaches, parents and guardians to support athletes, visit: How can I support the mental health of my child in sports? | Kelty Mental Health