Sport can be an emotional rollercoaster. Here, we look at the common causes of mental health struggles and strategies that can help.

 

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We all want to feel happy, right? But there are just so many things that can affect our mood, some of which we have control over and others of which we don't. Finding ways to manage these to allow us to ride the inevitable storms and protect our wellbeing should be right up there on everyone's list of priorities.

As an athlete, you'll likely feel you're on an emotional rollercoaster... one minute, you're winning and on a high; the next, you're in the pits of gloom, wondering why performances aren't going to plan with improvement feeling impossible. Welcome to the athlete's world!! 

Whilst it's common knowledge that physical activity and exercise positively affect wellbeing, athletes still succumb to mental health challenges. Recent news stories about high-profile sportspeople (Simone Biles and Naomi Osaka, just two of the many) have brought much-needed attention and demonstrated that athletes at all levels can be affected. 

So, why is this? One crucial contributing factor is that athletes face many demands. As a student-athlete, you'll also face academic and social pressures, which can be extremely challenging for some. At times, it can all feel too much, and if the resulting stress is left unaddressed, it can lead to conditions like anxiety, depression, and eating disorders.

 

The best way for us all to help is by making conversations about wellbeing a normal part of daily chat. The more normal it becomes, the less awkward it will feel and the happier we'll ALL become. Ultimately, it’s down to all of us to break the stigma of mental ill-health and promote mental health awareness as an integral part of a compassionate society.

 

You're Not Alone

It can be tempting to think you're the only one struggling, but this is not true. The chances are several of your friends or training partners will also be struggling, often in silence and feeling alone... the whole 'me too' thing regarding mental health in sports is huge, but until you speak out, you won't be able to tap into the support that is out there. 

 

Keeping Your Worries In Check

Every day brings us all something new to worry about; that's just part of being human, but when these worries start to roll out of control, we can find ourselves struggling.

Keeping these thoughts and feelings in check and, importantly, in perspective sounds so simplistic, but in reality, it can feel challenging and, at times, impossible. Should we really be losing sleep over one not-so-great performance?

No, no, we should not. We're human. These things happen. It's all part of being an athlete. But try telling your mind that when you're going through a tough patch!! 

 

Athletes Need Good Wellbeing 

Identifying potential and actual struggles is crucial because good wellbeing is the key to:

• Balancing everything in life.
  
  
• Being motivated.
  
  

• Enjoying your training and, ultimately, increasing your chances of reaching your performance goals. 
  
  

• BEING HAPPY.

 

Identifying Problems

It is important to first identify the root cause of your struggles. This can allow you to work out the micro steps needed to address it.

By acknowledging that sometimes multiple factors may be at play, such as problems at home, challenges with friends and relationships, and academic pressures, prioritising and addressing one issue at a time may help resolve related problems.

 

Take a Step Back

When our mental health starts to slip, we can struggle to keep things in perspective. Taking a step back to view worries more objectively can help.

Imagine your best mate is the one struggling with the exact same issues...

• What would you say to him/her?
  
  

• What advice would you give?
  
  

• What observations would you make?
  
  

This exercise helps you see your problems from outside of you. Importantly, it can help you notice the unkind, unfair, and outright untrue things you think about yourself, delivered by that seriously unhelpful inner voice.

Unhelpful Thoughts

Understand that thoughts are just thoughts... they are not facts!

Keeping unhelpful ones at bay is undoubtedly the most important task for anyone wanting to be happy, whether they're an athlete or not. But how you do this will be personal; in other words, a strategy that works for another person might not work for you. Finding what feels helpful is your challenge, but see this as an investment because it will go on to help you in every area of life going forward.

If you're struggling with unhelpful thoughts about yourself, your ability, etc., try asking yourself, "But where's the evidence?" This can often allow you to spot obvious and unhelpful untruths. 

I can't do ..., I'm no good, he/she's better than me, the list of insults we use against ourselves can seem endless, but if you take the time to strip them back to basics, you invariably find them unfounded and utter rubbish. Challenging the relevance of these beliefs removes their power and calls them out for what they ultimately are: unhelpful, untrue, pointless statements. 

 

Speaking Out

Athletes are often hesitant to seek support because of a sports culture that prioritises physical strength and resilience over mental well-being.

You may fear appearing 'weak'*, especially to other athletes, as image and ego are all part of competitive sports. This particular aspect can be a significant concern if you feel you risk non-selection if others think of you as 'mentally vulnerable'...  

But, this reluctance to divulge struggles internalises your problems and can make the road to recovery a more difficult and lonely one.

Our generation 'gets' mental health struggles, and we also understand that we are all vulnerable, so it's important to remember that your friends and training partners will want to help... just as you'd want to help them if they were in your shoes. 

Reaching out allows those who care about you to help. Starting the conversation will be the hardest part, but once that's done, it'll feel easier knowing someone's got your back.

 

 *Acknowledging to others that you're struggling is anything but 'weak' and should instead be seen as a sign of strength because speaking out requires guts. Feel proud that you have taken the first and most important proactive step to overcoming the cause.

 

 

Restricting social media

Our generation has a lot to deal with, issues that previous generations haven't faced and don't understand, like social media. This has impacted our lives in ways our parents will find impossible to comprehend.

If you're struggling, you can feel worse by seeing other people's 'highlight reels'. Remember, very few will share their failures or imperfections... just the perfect stuff they're proud of to boost their own ego, intentionally or otherwise.

You're literally seeing an unrealistic account of that person's life, which, when you're feeling down about yourself or your own life, just amplifies those negative thoughts. This quote sums it all up:

 

"Comparison is the thief of joy."

 

As social media is the norm for us, we know no different, and sometimes, we're blind to the problems it might be causing us. Think about it: everything we do, how we look, etc., is all out there being 'judged' by others—or we're the ones judging. 

 

We can't control what other people think, say, or do, BUT we can control our own exposure to this stuff.

 

We choose to click on that app, and we choose the information we share. 

Making a conscious decision to reduce social media in your life could make a profound difference to your wellbeing. It will involve breaking ingrained habits and probably won't be easy, but it will empower you when you realise you're taking control rather than being blindly led.

 

 

Mindfulness

This coping strategy might sound a bit woo-woo, but there's plenty of evidence to suggest it works... MRI scans don't lie! Many of your athlete role models already use it as a mindset tool. In fact, FIFA announced Calm as the 'Official Mindfulness and Meditation Product' for the 2022 World Cup and 2023 Women's World Cup. The IOC has also supported its Olympic athletes through the Headspace app.

If the pros use it, why on earth wouldn't you? There is more on this subject in our coping strategies lesson under Mindset.

 

NOTE: Whilst coping strategies can be helpful, there may be scenarios where wellbeing improvement cannot be achieved without the help of someone experienced in these matters. In these situations, it is essential you seek the help of a qualified mental health professional. Your GP will be a good starting point.

 

NOTE: Whilst coping strategies can be helpful, there may be scenarios where improvement cannot be achieved without the help of someone experienced in these matters. In these situations, it is essential you seek the help of a qualified mental health professional. Your GP will be a good starting point.

 

 

When Others Are Struggling

Recognising when another athlete might be struggling is all part of being a tight community.

Signs to look out for:

• Neglecting self-care.
  
  

• Seeming unable to prioritise the important things in their life.
  
  

• Becoming withdrawn, avoiding or making excuses to avoid social interactions.
  
  

• Showing reduced enjoyment in what they would normally enjoy, e.g. training.
  

 

Addressing any mental health concerns an athlete may have, relating not only to their sport but all areas of life, will be essential. Remember, other things may be going on behind the scenes that are the underlying problem, e.g., family life, friendship issues, academic worries, etc.

Talking about feelings and difficulties needs to become ‘normal’. Making them part of your sport-related chat with training partners, for example, will make these potentially difficult/awkward conversations easier.

Communication is key and is only made possible by those around them providing a supportive environment where they feel comfortable discussing these concerns and asking for help. You can do this by:

• Make it clear that you are there for them, with no strings attached.
  
  

• Regular messages checking in is a good strategy. Make it easy for them to offload worries.
  
  

• Simply asking, "Are you OK?" is not enough. Be aware that "I'm fine" might be their default answer to avoid awkwardness. In other words, you may need to find ways to dig deeper.  
  
  

•  A 'walk-and-talk' strategy where there is no direct eye contact, can help to make these awkward conversations easier for them.
  
  

Important: Sometimes, the ones struggling are the ones you'd think least likely, i.e., the ones who can put on that brave face or have a hard exterior. They will be very good at hiding the fact that they are struggling to cope. This video campaign is perhaps one of the most powerful at highlighting this... 

 

Active Listening

Your most important job is to simply listen. You may not feel their worries are warranted, but remember, to them, their problems will be real… VERY real.

Allow them to feel they can say what they need to say in your company and to know that you are actually listening. There can be a temptation to interject with your own experiences... try hard not to do this. To the person struggling, this can sometimes feel like an attempt to divert the conversation and/or to make their struggles seem less serious.

Make them feel like the centre of your attention... that they are being heard. This will mean a lot and will encourage them to confide in you in the future.

 

Note: Never assume ‘they’ll be fine’ and/or underestimate the significance and severity of someone else's struggles. 

If you are at all worried about them and especially if their struggles seem to be escalating, always suggest they reach out for professional help. We have included some useful links below. 

 

Take Home Points

If You Are Struggling

• Acknowledging to yourself that you're struggling is the first step. 
  
  

• Letting others know you're struggling comes next... and this is an essential part of the process. 
  
  

• Talk to someone... confide in a trusted friend, family member, or health professional, e.g., your GP.
  
  

• Share your struggles. 'A problem shared is a problem halved' as the saying goes :)
  
  

• Taking a step back to gain perspective.
  
  

• Identify the cause of your struggles and the micro steps needed to address it.
  
  

• Remember, your friends will always want to be there for you 
  
  

 

 Being There For Others

• Normalise conversations about feelings and difficulties within your training and friendship groups.  
  
  

• Be on the lookout for signs of stress, anxiety, or burnout in fellow athletes. Sometimes the ones that are struggling are the ones you'd think least likely, ie. the ones that can put on that brave face/have a hard exterior.
  
  

• Some will hide the fact that they are struggling. Look out for the signs.
  
  

• A 'walk-and-talk' strategy where there is no direct eye contact, can make conversations easier.
  
  

• Your job is to simply LISTEN. 
  
  

• Remember, to them their worries will be real… VERY real.
  
  

If you are at all worried about them and especially if their struggles seem to be escalating, always suggest they reach out for professional help. We have included some useful links below. 

Note: Never assume someone is  'fine’ and/or underestimate the significance and severity of their struggles. If not addressed, mental health concerns can escalate and must ALWAYS be taken seriously.

IMPORTANT:  ALWAYS seek professional advice from an accredited healthcare provider if mental health concerns escalate. 

 

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*DISCLAIMER: This content is for guidance only. If you or someone you know needs mental health support, we recommend you/they seek help from an accredited health professional.

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Resources

Sporting Wellness.org

Mind

Samaritans.org

Evidence-Based Research

Our content is supported by:

• Haraldsdottir, K. and Watson, A.M., 2021. Psychosocial impacts of sports-related injuries in adolescent athletes. Current sports medicine reports, 20(2), pp.104-108. (View Paper)
  
  

• Rice, S.M., Purcell, R., De Silva, S., Mawren, D., McGorry, P.D. and Parker, A.G., 2016. The mental health of elite athletes: A narrative systematic review. Sports medicine, 46, pp.1333-1353. (View Paper)