7 Tips to Help Athletes Improve Their Mental Health

As someone who is not only an outdoor adventurer but also a passionate advocate for holistic well-being, I understand the immense pressure athletes face, both physically and mentally. Understanding how to improve mental health for athletes is essential in today’s competitive environment, where even children are playing sports younger than ever.

It starts with acknowledging the unique pressures and mental stress athletes face and recognizing the signs when they’re struggling. It’s not just about physical health; athlete mental health plays a key role in how they perform and how they handle the challenges of their sport. By creating an environment where good mental health is prioritized, we can help athletes not only excel in their fields but also adopt a healthier mindset and more balanced lives.

Let’s take a look at some practical tips that can make a significant difference in improving mental health for athletes.

The Importance of Mental Health in Sports

In the competitive world of sports—for everyone from student athletes to professional athletes—mental health is as critical as physical performance. The demands of training, when coupled with other life pressures, can lead to a range of mental health issues for an athlete, from anxiety and depression to eating disorders and substance abuse.

Dr. Todd Stull, a board-certified psychiatrist, former college athlete and founder of Inside Performance Mindroom, shared with the NCAA’s Sports Science Institute his thoughts on the complexity of athlete mental health: “The time, energy and effort put into developing skills in a given sport can result in imbalances in other areas of life. Developmental and environmental influences shape emotional, motor and social aspects of the brain.”

Mental health awareness in sports is not just about treating disorders but also about enhancing an athlete’s overall performance and quality of life. Early recognition of poor mental health and early intervention can significantly improve outcomes when it comes to effectively treating mental illness, which makes comprehensive mental health and a strong support system in athletic programs all the more important.

Acknowledging Mental Health Challenges

The conversation around athletes and mental health is evolving. We’re often told that exercise is the answer to many mental health issues, which can be true…sometimes. But the reality for many athletes, especially those at the elite level, can be much different. According to the American College of Sports Medicine, 35% of elite athletes struggle with challenges like disordered eating, burnout, depression, or anxiety.

For athletes, the stressors they face—whether it’s the competitive environment, the lifestyle requirements, or the impact of social stigmas—are significantly more intense than those encountered by the general population.

Despite their impressive achievements under pressure, we have to remember that athletes are human beings with their own set of challenges, just like you and me. In fact, a study of college students found that collegiate athletes are less likely to seek treatment for their mental health problems than other young adults.

We have to acknowledge that mental health issues can affect anyone, at any stage, and athletes are no exception. By understanding the unique pressures they face, we can better support their mental well-being and help them thrive both on and off the field.

How to Improve Mental Health For Athletes: 7 Strategies

Here are 7 strategies I’ve found helpful as an athlete. Whether you are an athlete yourself, a coach, or you support a loved one in their sport, take a few minutes to read about some ways you can help improve an athlete’s overall well being.

1. Build a Support Network

One of the best ways to improve your own mental health is to surround yourself with a support network of others who understand the importance of maintaining mental health while training for your sport. It’s more than just having people around; it’s about building connections with those who understand and empathize with the mental health struggles unique to you as an athlete. This could be a family member who offers a comforting presence, friends who are there when you need to talk, or coaches and fellow athletes who share similar experiences.

A coach, in particular, can be instrumental in guiding you through tough times, offering advice based on their experience with other athletes. Whether you’re training for the olympic games or preparing for the high school state football championship, open communication with your support network when you’re approaching competition can increase your mental resilience and help you to navigate the pressures of athletic performance.

2. Practice Self-Care and Stress Management

In the world of sports, self-care and stress management are just as important as any physical training plan. We must take care of our mind in the same way we take care of our body.

Since maintaining a healthy mindset is a big part of sustaining peak performance, integrating rest days into your routine to allow your body and mind to recover is a must when it comes to self-care. Not only does it help prevent physical injury and promote overall health, but it can help prevent mental burnout as well.

Simple self-care practices, such as getting enough sleep, eating well, and engaging in non-sport-related hobbies, can have a significant impact on your overall mental health. Techniques like meditation, deep breathing, and even gentle exercise like yoga on off days can help in managing anxiety and ensuring you’re not always on high alert.

3. Set Realistic Goals

For some athletes, the pressure to constantly perform can be overwhelming. This is where setting realistic goals comes into play. You want to try and strike a balance between pushing yourself to achieve and recognizing your current limits. Your goals should not just be focused on wins or losses, but on broader aspects of development, like improving a particular skill, having a positive attitude, or even managing time more effectively.

4. Use Mental Health Resources and Techniques to Cope With Pressure and Expectations

“I am the greatest. I said that even before I knew I was.” – Muhammad Ali

The world can place so much pressure and high expectations on athletes, and this can lead to struggles with mental illness, especially in young athletes. To support mental health, invest time in exploring resources tailored to these unique challenges:

• practice meditation and mindfulness to stay present during difficult moments
• use positive self-talk and visualization before a competition
• work with a therapist who can help you learn strategies for coping with performance anxiety (you can look for a therapist who works specifically with athletes)
• use breathing exercises to stay calm before a big event (if LeBron can do it, so can you!)
• keep a journal where you can put all your feelings on paper if you don’t feel comfortable sharing with someone

5. Reduce Performance Anxiety

Performance anxiety is not uncommon among athletes, from young adults to seasoned professionals.

Amanda Brooks, a marathoner, certified running coach, and author of Run to the Finish, encourages her athletes to harness their nerves and channel them in a positive way. “One of the things I often discuss with athletes is that nerves prior to a race are a sign that you care. And that’s actually a good thing, which can propel you to a great performance, so our job is just to make sure that we harness those nerves rather than letting them take over. This could mean doing some deep breathing at the start line, reciting a mantra or reaching out to your coach one last time for a pep talk!”

Mindfulness and focused breathing exercises are effective techniques to remain grounded in the present moment and control anxiety symptoms.

Positive self-talk is another powerful tool that can help shift the focus from negative emotions and thoughts to a more constructive and confident mental state. These practices can be particularly beneficial in maintaining focus and calmness during high-pressure moments, allowing athletes to perform at their best.

6. Seek Professional Help

For athletes experiencing mental health problems or showing symptoms of mental illness, such as depression, seeking professional help is crucial. Sports psychologists and therapists can provide specialized mental health resources and support systems tailored to athletes’ specific needs. They offer a safe space to discuss mental health conditions and offer strategies to manage them effectively.

Professional help should be viewed as a crucial component of an athlete’s overall training regimen. Just as you would see a sports medicine doctor if you felt an injury coming on, you should seek help from a sports psychologist or licensed therapist if you feel symptoms of depression or anxiety starting to creep up.

7. Find a Balance Between Sports and Life

As hard as it can be for those of us who feel consumed by our sport, keeping a healthy balance between sports and other non-sports related activities has plenty of benefits. It’s important to remember that your identity isn’t solely defined by your sport. Finding other hobbies, like reading, spending time with family members, and nurturing relationships outside of sports can provide a much-needed mental break and help maintain a healthy perspective.

Become The Best Version Of Yourself

Throughout my journey, I’ve met many athletes who’ve triumphed over their mental health challenges. From elite athletes to student athletes, their stories of resilience and courage are nothing short of inspiring. These successes remind us that while the journey may be tough, support and the right strategies can lead to a healthier, happier athletic life.

Your mental health is as important as the next competition or training session. Whether you’re a professional athlete or a novice who really enjoys their sport, remember to take care of your mental fitness just as you would your physical fitness.