Sports can be an incredible way to stay active, make friends, and develop discipline. However, the pressure to perform can sometimes take a toll on an athlete’s mental health. Managing stress is essential to maintaining a healthy mindset and performing at peak levels. 

Understanding the pressure in sports

Athletes face strain due to many factors, from competition pressure, academic expectations, and everyday life. Stress can build up quickly, whether it’s the fear of losing a big game, meeting expectations from coaches and parents, or balancing schoolwork.

Coach Andy Knutson shared an experience from an athlete who was so afraid of losing and doing something wrong that she couldn’t perform to the level she was known for.

Later in her athletic career, when she let that fear go and decided to have fun, she ended up winning the state championship by a large margin.

A study from the National Library of Medicine found that 60% of high school athletes experience performance-affecting stress and recognizing the sources of stress is the first step in managing it.

“You can use those nerves, but you just can’t let the nerves consume you … you can’t drown in it, you have to swim,” junior Maddox Arellano said.

Comparison of one’s abilities against other athletes – both peers and professionals – also leads to unnecessary stress. 

The importance of mental health in athletics

In the last decade, awareness about the importance of mental health in athletes has surged. While the physical aspect of sports is often seen as more important, it is also important to focus on our mental health as well. 

Anxiety and depression affect an athlete’s ability to train, focus, and enjoy the sport they love.

Coach Fountain explained that often when athletes lose sight of why they enjoy their sports and why they do their sport, it often leads to them performing subpar or not to their best.

Coaches, teammates and families play a crucial role in supporting an athlete’s mental health. Open conversations about stress and mental health struggles can make a bigger difference.

“I was swimming the 200 [free] for the first time…I was so stressed. I went up to one of the seniors and I was talking to her about it…and she looked at me and she kind of reassured me…walked me through it and she was cheering me on,” junior Alexis Cheney said. 

Cheney went on to explain that with that support and encouragement, she was able to move past her anxiety and perform well.

Beyond performance, mental well-being affects an athlete’s long-term relationship with their sport. When stress is managed effectively, athletes are more likely to stay engaged and enjoy the process of getting better as an athlete rather than feeling overwhelmed.

Strategies for managing stress

• Healthy nutrition throughout practice and training: Maintaining a balanced diet will make you feel better and well-rounded.

• Adequate rest and recovery: Getting enough sleep and allowing time for rest can prevent burnout and improve performance. Getting good sleep is often the quickest route to improvement and reducing stress.

• Seeking support: Talking to coaches, teammates, parents, or counselors can provide relief and guidance.

• Taking time to do something for yourself: Doing something enjoyable will allow one to take a step away from stress and feel refreshed. 

• Positive self talk: Engaging with positive thoughts and encouragement can boost confidence.

• Time management: Balancing sports, school, and social life can be challenging but setting priorities helps.

Athletes who implement some or all of these strategies often find themselves in more control of their performance and have more fun.

“I’ll go home, and before I shower, I’ll do something fun…I’ll do something with my family just to make sure that I have that structured time where I don’t have to be… constantly on edge and constantly using my brain and doing hard things,” Cheney explained.

Sports should be a source of joy and growth, not overwhelming stress. By recognizing pressures, prioritizing mental health, using effective stress management strategies and breaking the stigma, athletes can find balance and success in their sports and personal lives.

It’s important to remember that asking for help is a sign of strength, not weakness, and that mental health care should be as accessible as physical training in sports. Remember that just because we push ourselves in sports physically, it is still important to prioritize mental health as well.