A professional athlete shares their struggle with depression on social media. An elite competitor steps away from their sport while the whole world is watching. A decorated champion credits therapy for saving their life.
High-profile players have shown the world that no one is immune to mental health challenges. Now, athletes are breaking the stigma around mental health in sports — and educating people on why they should prioritize their own mental health.
The importance of mental health in sports
When an athlete has an injury like a broken bone, they get medical help and take time off to recover. But a mental health issue can equally impact an athlete’s performance. These issues need care and attention, too.
“The mind-body connection is so important,” says Naomi Girma, a professional soccer player for the San Diego Wave Fútbol Club and a sports ambassador for Kaiser Permanente. “Your mind can either be a huge help or hold you back.”
Exercise can have a positive effect on a person’s mood. But that doesn’t mean it protects athletes from experiencing mental health issues. While athletes have the same risk of mental health conditions as other people, they face stressors that can trigger mental health issues. Up to 34% of elite athletes have symptoms of anxiety and depression.1 And for college student-athletes, 30% of women and 25% of men report having anxiety.2
It’s important to talk about mental health and ask for support when you need it. Athletes shouldn’t struggle in silence, Girma says. A healthy mental outlook can often help you bounce back from difficult situations, manage your emotions, and feel good about yourself and your life.
What affects athletes’ mental health?
Regardless of age and background, many athletes share similar mental health concerns.
Anxiety
Along with the stress of competition, athletes feel pressure to win from many places. Coaches, teammates, family, friends, fans, themselves. This can lead to performance anxiety. And winning or losing isn’t the only source of stress. Athletes may feel like they’re not good enough during training and practice. Even when they’re doing well, they might feel like they should perform better every day, with no “off” days.
Physical and social stress
Years of training and competing under chronic stress can lead to burnout. Strict diet and unrealistic body expectations can cause disordered eating. If forced to take time off because of an injury, many athletes become depressed.3 And solo players — who mostly interact with coaches and competitors — can struggle with loneliness.
Time demands
Athletes may spend 40 hours a week on their sport — sometimes on top of a full-time job or school. Traveling for games can mean missing important personal events or classes. Student-athletes still must find time for assignments and studying. And college student-athletes who don’t have time to work may face financial trouble.
Because of these triggers, it’s important for athletes to focus on their mental health. Coping with stress in a healthy way will help them stay focused on their passion.
Signs of mental health issues in athletes
When someone is struggling with their mental health, it can show in how they feel, think, or act. Here are some signs to look out for:
- Loss of interest in their sport or a decline in performance
- Sudden changes in behavior
- Increased irritability or short temper
- Frequent low or sad moods
- Negative self-talk
- Difficulty concentrating
- Avoiding social situations
- Sleeping or eating too little or too much
If this sounds like someone close to you, the best thing you can do is start a conversation about it. Athletes often feel like they should be tough and help themselves. But they’re human, like everyone else. Let them know you see them and are there to help. Learn what to say at Find Your Words.
How to prioritize mental health for athletes
Athletes who train their minds are more likely to perform better. Whether you’re a high school athlete, college player, or elite competitor, here are 6 ways you can prioritize your mental health.
Create a support system
Keep up relationships with friends and loved ones outside the game — people who value you for who you are. Speak openly about mental health with your teammates and coaches. People want to be there for each other, but they need to know what’s going on. Sharing your own struggles — and letting others know you’re there for them — will help end the stigma surrounding mental health in sports.
“We often keep our feelings to ourselves because we don’t want to feel like a burden,” says Girma. “But we underestimate just how much people enjoy helping each other. It feels so good when we can come through for someone we care about.”
Draw boundaries
It’s important to find a balance between sports and your personal life. Give yourself time to rest and recover, mentally and physically. See your friends and family when you can. If you’re in school, make time to keep up with your classes — join a study group or connect with a tutor.
If you feel like you need a reset, you may want to take time off. A vacation, an offseason, or a longer break can help you reconnect with yourself — and your passion.
Develop a self-care program
Excelling at sports requires intense physical training. When it comes to your mental health, self-care is like training for your brain. It can help reduce stress, relieve symptoms of depression, and increase resilience.
Experiment with a variety of self-care approaches. What works may depend on the moment. Some ideas to try:
- Journal to clear your head
- Spend time in nature
- Meditate or do breathing exercises
- Talk to a friend
- Make art
- Play with a pet
- List what you’re grateful for
Set goals
Small, achievable goals — for your sport and your personal life — can help you feel in control and less overwhelmed. Meeting your goals increases your motivation and self-esteem and helps you stay focused.
Practice positive self-talk
Whether it’s first thing in the morning or before a competition, try giving yourself a pep talk. Look at yourself in the mirror and speak like you would to your best friend or teammate. Tell yourself, “I’ve worked hard” or “I’ve got this.”
Get help
Lifestyle changes and healthy habits are a big part of caring for your mental health. Serious conditions like depression or substance abuse may also need specialized treatment. Reach out to your personal doctor or a mental health professional if you need support.
How parents can help teens and kids protect their mental health
Supporting your child’s mental health is one of the most important parts of parenting. The first step you can take is to ask how they’re feeling and listen to understand. This isn’t a one-time conversation — bring it up regularly. Help them identify their emotions and find healthy ways to express them. If your child’s behavior or feelings concern you, call their pediatrician or a mental health specialist.
If you think your child’s sports team is hazing, reach out to the coach or athletics department. The kid’s physical and mental safety should be everyone’s priority.
