Mental health awareness and advice
[Part 3] Mental health awareness and advice
When an athlete has a physical injury, they rest and do everything in their power to heal and recover so they can compete at their highest level.
The stigma surrounding mental health stops many athletes from taking this same approach when they’re feeling mentally unwell.
That’s because stigma can cause athletes who are struggling mentally to experience shame. Take for example one of our clients (let’s call him Tim).
Tim was an established athlete, but after joining a new club, everything started to unravel. He noticed his performance slipping, yet he couldn’t;t bring himself to admit that something was wrong. The shame of needing help weighed heavily on him. In his mind, asking for support was a sign of weakness, and he feared how others would perceive him.
Instead of confronting his struggles, Tim blamed everyone around him—coaches, teammates, and even friends. But the more he tried to ignore his problems, the worse they became. It wasn’t until a trusted mentor pointed out the obvious that Tim finally faced the truth. Over time, he began to understand that admitting he needed help wasn’t something to be ashamed of, but a crucial step toward healing.
From this example, it’s clear that the first step towards healing is understanding and recognizing the signs of poor mental health. Once you’re aware of your symptoms, you must acknowledge that you’re struggling, and then act on it – mental health issues rarely go away by themselves so it’s important to intervene as soon as possible.
Here are some suggestions for addressing your struggles depending on your results from the questionnaire in the previous section:
Performance-related pressure
The expectation to succeed, set by yourself or your coaches or teammates, can be a massive weight. If you’re too focused on winning, you might experience overwhelming anxiety and stress.
Advice:
Focus on the process: concentrate on what you can control (your effort, strategy, and mindset) rather than the final result.
Realistic goals: break down your goals into smaller, achievable steps. This helps in reducing overwhelming pressure and allows you to celebrate small victories along the way.
Positive self-talk: instead of scolding yourself when you don’t perform at your best, be kind to yourself (like you would be to a good friend). For example, instead of saying “I’m such a failure”, say something like, “I tried my best and will keep getting better.”
Outcome-related pressure
Being too focused on the outcome can distract you from your process and interfere with your natural skill and technique.
Advice:
Reframe: try to see high-stakes situations (e.g., qualifying for further rounds) as opportunities for growth rather than as threats.
Balance your self-worth: your value as a person is independent of your status as an athlete and is not defined by wins and losses. Cultivate a sense of self-worth that includes your effort, character, and personal growth.
Visualize: visualize successful outcomes and how you would handle setbacks and losses. It will prepare you mentally for different scenarios and reduce your fear of the unknown.
Social and external expectations
Athletes face pressure from external sources such as coaches, fans, sponsors, and the media. You might represent your team, city, or country, which can feel overwhelming, especially if you feel you can’t meet these expectations or are receiving a lot of negative feedback.
Advice:
Boundaries: you don’t have to meet everyone’s expectations. Set boundaries with coaches, fans, and the media to protect your well-being.
Communicate: have an open and honest conversation with your coaches/teammates about the pressure you’re feeling. They can help you manage expectations, and it might feel good to share what you’re going through.
Limit media consumption: reduce time spent on social media/media as this can increase pressure, especially if you find it negatively affects your mindset.
Focus on your goals: remind yourself why you started your sport and what you personally want to achieve. Aligning with your own goals helps you to stay grounded.
Internal expectations
You might have high personal expectations and standards. While they can be motivating, they can also increase stress and anxiety, especially if you perceive failure as meaning you’re less valuable as a person.
Advice:
Self-compassion: be kind to yourself. Mistakes and setbacks are part of the growth process.
Positive reflection: regularly take time to reflect on and celebrate your achievements, no matter how small.
Develop a growth mindset: see challenges as opportunities to learn and grow. Setbacks are part of the journey – no one is perfect.
Comparison pressure
The competitive nature of sports means you might experience pressure to measure up or outperform others. If you feel you’re falling short, this can diminish your confidence and lead to feelings of inadequacy.
Advice:
Focus on personal progress: track your progress and improvements by setting personal benchmarks that are meaningful to you.
Limit social media: consider reducing your media consumption as this can amplify comparison pressure.
Surround yourself with positive people who encourage and celebrate your unique strengths and abilities.
Focus on individuality: everyone’s on a different, unique journey. You can’t know what’s going on for other people so it’s best to focus on yourself, your achievements, and your goals.
Identity and self-worth
For many athletes, their performance and status as an athlete are closely linked to their identity and self-worth. The pressure to protect your identity and self-worth can lead to anxiety and negatively impact your performance.
Advice:
Diversify your identity: engage in activities outside of your sport to build a well-rounded identity (e.g., hobbies, education, or relationships). Finding sources of fulfillment beyond your athletic achievement helps you to build and maintain healthy self-worth regardless of your performance.
Reflect on values: identify and focus on your core values such as integrity, kindness, creativity, or any other. These values help anchor your self-worth.
Injury concerns
Injuries can lead to significant psychological stress, which can increase the risk of developing mental health issues. However, mental health concerns (like anxiety) can also increase the risk of injury, which is why it’s so important for athletes to prioritize their well-being over winning.
Advice for experiencing an injury:
Prioritize recovery: listen to your body and prioritize proper recovery to prevent further injury and protect your well-being.
Stay connected: maintain your connections to your team and sports, even if you’re not actively participating. This can reduce feelings of isolation and keep you motivated.
Focus on what you can control: focus on the aspects you can control such as rehabilitation exercises, mental conditioning, and practicing patience.
Transitioning out of sport
Transitioning out of sport, especially when this is undesired or involuntary (e.g., because of injury or deselection), is associated with an increased risk of developing mental health symptoms.
Advice:
Plan ahead: if possible, plan your transition well in advance. Consider your career interests, education, and other passions to help ease the transition.
Career counseling: work with a professional who can help you explore opportunities and prepare for life after sport.
Keep in touch with your athletic community even after you leave.
Explore your identity: engage in new activities, hobbies, and roles to help you build a new identity outside of being an athlete.
Social support
Social support includes emotional, informational, and practical assistance from coaches, teammates, family, and friends. It plays a critical role in an athlete’s ability to cope with stress and maintain psychological resilience. Lacking social support can cause or exacerbate mental health issues.
Advice:
Build your support network: actively cultivate relationships with coaches, teammates, family, and friends. Try to build a mix of emotional, informational, and practical support.
Communicate: try to be open about your needs and challenges with your support network. Let them know how they can best support you.
Join a support group: consider joining a support group or community where you can connect with others facing similar issues.
Burnout and motivation
Burnout is an increasingly prevalent concern in athletes. It’s a significant predictor of poor mental health, feelings of hopelessness, and mental distress. It can also increase the risk of injury and fatigue and diminish their performance.
Advice:
Prioritize rest and recovery: ensure you’re getting enough rest, sleep, and downtime to allow your body and mind to recover.
Time-manage: work with your coach to adjust your training program if you’re feeling overwhelmed or fatigued. Balance is the key to preventing burnout and remember that if you don’t make time for rest, you might be forced to stop by burnout.
Relaxation techniques: regularly practice relaxation techniques such as meditation, yoga, or deep breathing.
Explore your interests: sometimes it can be helpful to engage with something outside of your sport for a while. Take some time out and remember that life is not all about sport.
The bottom line
Understanding and being able to recognize the symptoms of deteriorating mental health means you can intervene early and prevent further deterioration.
And while there are many things you can implement yourself (such as time management and relaxation techniques), it’s often helpful to speak to a trained professional about your concerns as they can provide individualized strategies and tools.
Openly speaking about your mental health struggles is not only good for your well-being but helps to de-stigmatize the subject and encourages others to seek help as well.
Everyone deserves to feel mentally strong and resilient.