Prioritizing Your Mental Health as a Student-Athlete
The National Alliance on Mental Illness reports that 1 in 5 U.S. adults and 1 in 6 U.S. youth aged 6-17 live with a mental health condition (National Alliance on Mental Illness, 2023). Mental health conditions include but are not limited to anxiety disorders, major depressive episodes and major depressive disorder, posttraumatic stress disorder, eating disorders, and obsessive-compulsive disorder. Mental health conditions can impact personal, social, and interpersonal functioning and lead to further physical or mental health concerns, especially if they go undiagnosed and/or untreated.
Student-athletes are not immune to these mental health struggles. In fact, the 2022 National Collegiate Athletic Association (NCAA) Student-Athlete Well-Being Study found that student-athletes reported mental health concerns 1.5 to 2 times higher in 2022 than they did in 2020 prior to the COVID-19 pandemic (NCAA, 2022). That same study found that only 53% of student-athletes felt that their coaches take athletes’ mental health concerns seriously, and only 50% believed that their athletic department prioritizes mental health. In a study conducted with collegiate student-athletes, Weber et al. (2023) found that student-athletes were at risk of experiencing anxiety, depression, and poor self-esteem.
Similar to physical health, student-athlete mental health should always be a top priority – for athletes, coaches, athletic departments, families, and all other parties involved in the athletic experience – in order for athletes to get the most holistic experience possible. Student-athletes manage various responsibilities that often include their academic and athletic schedules, injuries, social and family life, getting enough sleep and adequate fueling, and everyday life stressors. Sometimes student-athletes are viewed as super-human, which can sometimes lead to feelings of intense pressure and/or perfectionism, which can in turn negatively impact their performance and their overall mental health (Flett & Hewitt, 2005). So, what can we do about all this?
We know that research supports the fact that student-athletes are not immune to mental health struggles. While this post addresses student-athlete mental health, athletes of all kinds – from student-athletes to elite and professional athletes – can benefit from prioritizing their mental health. Now, let’s learn more about some ways that athletes can prioritize their mental wellbeing.
Utilize professional and self-help resources
Seek professional help from a therapist when you need extra support. Being a student-athlete is not easy and you are often juggling multiple responsibilities and activities at once. You might feel like you are struggling to the point where the demands of your situation and/or experiences outweigh your resources. Or maybe you feel stuck and like you aren’t sure how to move forward. Wherever you are, trained professionals are here to help you navigate the turbulence that is a normal part of the human experience.
Turning to self-help books is an effective way build self-awareness and self-acceptance. Ivy Watts, who is a former track athlete from the University of New Haven, wrote the book You Are Worth Fighting For that serves as a guide to cultivating mental wellness and self-love. Watts is open about her own mental health struggles as a student-athlete and is committed in her work now to promoting mental wellness and reducing mental health stigma.
A great resource for learning more about mental performance in sports is Gary Mack’s book Mind Gym: An Athlete’s Guide for Inner Excellence. This book includes lessons from Mack himself, a sports psychology consultant, who worked with professional athletes to help them build self-awareness and overcome obstacles that are so common to the athlete experience. Mack provides exercises and strategies that will help you see and achieve your full potential. Mental performance is gaining traction in the athletic world, and learning how the mental game impacts the physical game can be paramount in improving overall athletic performance. Mind Gym is a great book to keep by your bedside or in your sports bag or locker when you need those quick, real-time reminders to help improve your mental performance.
Learning about others’ stories and experiences can also help show that you are not alone. Former Olympian, Alexi Pappas, wrote Bravey, in which she details her lived experiences as a human being and track athlete and lessons she has learned about mental wellness, embracing pain, self-confidence, and reaching your goals.
Listen to your physical and mental health needs and practice self-care
People often say to listen to and honor your physical and mental health needs, but what does that really mean? We often think of prioritizing our physical health by resting when we are sore or injured, getting enough sleep, fueling our bodies to provide us with the energy we need to function, or getting regular check ups at the doctor. Honoring our mental health needs, however, is something that only just recently gained attention in athletics.
When I work with clients on taking care of their mental health, I often suggest practicing self-care. Immediately people might cringe at the term and their minds will often go to things such as bubble baths and candles when they hear “self-care,” but self-care can take on a multitude of definitions. Self-care might look like setting boundaries and saying “no” when things are too much for you, going to your favorite coffee shop or bookstore, attending regular therapy appointments, spending time with loved ones or furry friends, going for a hike or a walk, baking your favorite cookies, or taking yourself out to dinner. And it might also look like bubble baths and candles – which is totally acceptable – but the beauty of practicing self-care is that you get to do it in ways that are aligned with who you are.
Another note on self-care: take advantage of your off days. Your brain might try to tell you that you need to be more “productive” or “make good use of your time,” but remember that rest is productive and a good use of your time. Rest allows our minds and bodies to recharge and repair themselves that will only benefit us in the long term. Do something a little extra for yourself on your off days and give yourself permission to rest.
Remember your “why”
When things get hard (they are going to) and when you face adversity (you are going to), remembering why you are doing whatever is that you are doing can be essential. Maybe you show up each day because you enter a state of flow every time you step onto the court, field, or wherever you compete. Maybe you run to celebrate all that your body allows you to do and is capable of. Maybe you are chasing a championship title. Maybe you lace up your cleats each practice and game to show your younger self that you are someone who stayed committed to your goals and you never gave up on yourself. Maybe you just overcame a season-ending injury and put in the hard work and patience to finally be able to compete again. Maybe you do it to have fun. Or maybe you participate in sports for none of these reasons and something entirely different. Whatever your “why” is – always come back to that. On the days where you feel like you just can’t possibly keep going, remember why you started. And I don’t say this to mean that falling back on your “why” is always the answer. You still need to listen to your mind and body when they are craving breaks and rest. Ask for help when you need it. Be your biggest cheerleader. Forgive yourself when you make mistakes. In the end, you are doing this because it means something to you, and no one can take that away from you.
In conclusion, student-athletes are human and often endure struggles unique to the athlete experience. As an athlete, you are deserving of taking care of and prioritizing yourself. I encourage you to be intentional with the ways in which you honor your physical and mental health needs. You matter and have so much to offer this world, both within and outside of the athletic arena. Invest in yourself now – your future self will thank you for it.
