Looking After your Mental Health as a Student-Athlete

Athletes are increasingly breaking the silence surrounding mental health, contributing to a gradual reduction in stigma; however, there is still a significant journey ahead in fostering open conversations and support systems, specifically for student-athletes…

Research has found that student-athletes experience disproportionately high rates of mental health issues compared to their non-athlete friends. According to recent studies, over 30% of student-athletes report experiencing symptoms of anxiety or depression due to the pressures to excel academically, perform athletically, and balance their personal lives.

 

How Does Being a Student-Athlete Impact Mental Health?

 

The student-athlete world is multifaceted. While it is filled with excitement, monumental achievements, success, and fun, student-athletes face many unique stressors.

Being an athlete while studying is a relentless juggling act. Balancing training schedules, travel commitments, and competitions with an academic workload can lead to feelings of overwhelm and burnout. The pressure to excel both on the field and in the classroom can drain mental well-being, leaving you feeling stretched thin and emotionally drained.

Student-athletes also face intense scrutiny and expectations, which can exacerbate feelings of self-doubt and create performance anxiety. Whether it's the pressure to secure a scholarship, maintain a spot on the team, or meet coach and parental expectations, student-athletes often grapple with the fear of failure and the need to prove themselves.

The physical demands of sports can also impact mental health. While it’s commonly spoken about, exercise dramatically benefits mental health. However, for student-athletes, the physical toll, particularly in the case of injuries, can be detrimental to mental well-being. Sport is often not just a hobby but a fundamental aspect of a student’s identity and self-worth. Suffering an injury can shatter dreams, disrupt routines, and trigger feelings of frustration, isolation, and even depression.

Early morning practices, late-night games, and academic responsibilities can also interfere with sleep patterns, leading to fatigue and impaired cognitive function. Chronic sleep deprivation can exacerbate stress, anxiety, and mood disorders among student-athletes.

Lastly, while some student-athletes receive scholarships or financial aid, many still struggle with the economic burden of tuition, housing, and other expenses. Financial stress can contribute to anxiety, depression, and overall mental health challenges.

With all this in mind, student-athletes must learn and implement coping strategies to ensure that while taking care of their bodies, they’re putting the same amount of love and care into the health of their mind.

 

The Importance of Limits and Setting Boundaries

 

For any athlete, but especially those still studying, it's crucial to know your limits and set clear boundaries to stay mentally healthy in the long run. Understanding that you can't do everything at once isn't a weakness. This means recognising when you're training, or academic workload is too much to handle and quickly implementing your coping strategies.

Knowing your limits involves honestly assessing how much you can physically and mentally handle. It means paying attention to your body and noticing when you feel tired, stressed, or burnt out. Setting boundaries is about protecting yourself. It might mean turning down extra commitments that interrupt your recovery time or asking for changes to your training or academic deadlines when things get too overwhelming.

Recognising your personal limits and setting boundaries isn't admitting defeat; it's safeguarding your mental well-being. For student-athletes, this awareness and action plan are key to having a positive college sports experience. It means you can excel both academically and athletically without sacrificing your health.

 

The Importance of Self-Compassion and Mindfulness

 

The lifestyle of a student-athlete can be full of high levels of stress, burnout, and anxiety. That's why it's crucial to recognise the importance of being kind to yourself in this busy lifestyle.

Self-compassion means treating yourself with kindness and understanding, especially when things get tough. It's like giving yourself a mental hug when you need it most, and it can make a big difference in lightening the load of juggling so many responsibilities.

Practising mindfulness is another powerful way to handle stress. It's all about staying in the moment and focusing your mind, whether you're on the pitch or hitting the books. By accepting your thoughts and feelings without judging them, you can learn to manage stress better, boosting your mental well-being and grades.

Incorporating relaxation techniques into your daily routine, like deep breathing exercises or yoga, can help support your mental health. These practices not only help you deal with stress at the moment, but also build resilience for whatever challenges come your way.

Promoting a balanced approach to health and well-being, where physical fitness, mental health, and academic success are all seen as connected, is essential. By creating an environment that values self-compassion and stress management, student-athletes can thrive on and off the field, setting the stage for a successful and fulfilling college experience.

 

The Importance of Social Support

 

A strong support network is vital for managing mental health, building resilience, and performing well on and off the field.

A good support network means having people around who get what you're going through and can offer different kinds of help—emotional support from family and friends, guidance from coaches and teammates, or professional help from mental health services. When things get too much, reaching out to these support systems can make all the difference. It helps you feel connected, less alone, and better equipped to handle stress.

Communication is key to keeping these support networks strong. Talking openly about your experiences and feelings with people you trust can lead to valuable advice, a deeper understanding, and strategies for dealing with challenges. Plus, having people cheer you on and keep you motivated is crucial for staying on track and overcoming obstacles.

Social support improves mental health and helps student-athletes cope better with the pressures of their busy lives. Whether sharing stories, getting advice, or just having someone to listen, always appreciate the power of being supported.

 

Coping Strategies for Student-Athletes

 

Being aware of coping strategies is vital for students and those supporting them. By embedding these strategies into their daily lives, when things start feeling tough, you can better manage your well-being before the issues escalate. Here are a few methods that are simple to add to your coping toolbox:

• Prioritise Self-Care:

Make time for self-care activities that suit you and are energy-givers; such as adequate sleep, healthy eating, and relaxation techniques like going on a mindfulness walk, some meditation or yoga.

• Effective Time Management:

Develop a structured schedule that balances academic commitments, training sessions, and personal time. Prioritise tasks, set realistic goals, assess your day ahead the night before, and allocate time for rest can help you prevent burnout, and be mindful of your progress.

• Celebrate Achievements, Big & Small:

Take time to acknowledge and celebrate your accomplishments, whether a successful game, completing a challenging assignment, or achieving a personal goal. Recognising your progress boosts morale and motivation.

• Maintain Perspective:

Remember that your athletic or academic performance does not solely determine your worth. Strive for excellence and recognise the importance of balance, growth, and well-being in your overall success.

 

Remember, as student-athletes, you are not alone in your journey. Lean on your support network, utilise the resources available, and never underestimate the power of self-compassion and perseverance. By embedding these strategies into your daily lives, when things start feeling tough, you can better manage your well-being before the issues escalate.

 

Useful Resources & Links

• Our Knowledge Hub’s Blog Section, including individual success stories of athletes’ transition 
• Mind – UK national mental health charity offering some practical Toolkit Guides around sport activities as well as an anonymous online support platform called Side by Side (formerly Elefriends)
• Samaritans – UK & Ireland registered charity providing emotional support, through their helpline 116 123, plus through a self-help app, veterans app, and military & armed forces resources. Their international network, Befrienders Worldwide, includes 349 emotional support centres across 32 countries.
• Student Minds – UK student mental health charity, offering various support services for students, allied peers & parents, plus an array of ‘challenges of university life’ resources:
  • The University Mental Health Charter, a framework of principles for universities to uphold
  • 2 training courses in Mental Health in Sport & Look After Your Mate, should anyone like to develop their ability to support athletes & peers
• Movember – Leading charity changing the face of men’s health, with contact service lists and the Grow a Mo campaign raising awareness of their cause (I will be doing this in November)
• Neurodiverse Sport - not-for-profit organisation, founded by British former rower Caragh McMurtry & her husband Michael Mottram in 2022, as a platform for support, education, and advocacy about neurodiversity in sports 
• PMAC - UK-based organisation of mental health & wellbeing trainers providing psychologically-informed workplace training to businesses in the UK, helping to create a healthier and more productive working environment.
• To go further: if you’re a sports club/organisation, you can become a signatory of The Mental Health Charter for Sport and Recreation and access the members’ Case Studies, Training, and Resources.