Participation in sports can be an extremely rewarding experience for a young athlete. Unfortunately, it also can be the source of stress and anxiety. UW Health Psychologist Shilagh Mirgain, PhD, recently addressed several questions with advice that can help young athletes navigate stressful situations and boost their emotional well-being.
Q: What are some of the more common stressors faced by young athletes?
A: Young athletes today feel more pressures because they live in a world where the stakes are higher than a generation ago. They’re told that if they do well in sports, it will help them get into the “right” college or keep the dream alive of playing professionally.
Participating in sports is a big-time commitment, so juggling the demands of schoolwork and other extracurricular activities takes more discipline.
Social media is a source of countless stress triggers, especially because the opportunity to bully or shame through sharing a video of someone “messing up” in an athletic event is never far away.
For collegiate athletes, the phenomenon of NIL (name, image and likeness) earning opportunities can be stressful for athletes whose financial dreams don’t materialize.
Q: Historically, mental health was seldom if ever discussed. If someone was struggling, they might be told to “just suck it up” if they dare speak up. How has this changed and why has it led to better outcomes?
A: Not that long ago, it was often considered a sign of weakness to talk about anxiety, depression and other mental health challenges. Thankfully, that stigma has declined considerably over the past decade, and the message of “It’s OK to not feel OK,” is becoming more accepted. I expect we will see this stigma continue to thaw in the future, which is good news because more young athletes will feel empowered to seek help or treatment.
When famous Olympic athletes like swimmer Michael Phelps or gymnast Simone Biles speak out about their own mental health challenges, young people don’t feel so alone with their own struggles. Simone even credits part of her success to the psychological treatment she received while competing during the 2024 Paris Olympics.
Q: Do you believe that the rewards of being an athlete are enough to compensate for the stress?
A: Absolutely. I recommend that any family should encourage their kids to participate in at least one sport. Participating pays off in so many ways. Here are a few:
- Getting regular exercise is an essential ingredient for physical and mental well-being.
- Being part of a team is a wonderful experience. You develop a sense of camaraderie and belonging. Many athletes make long-lasting friendships through sports.
- You’ll grow your set of social skills, self-confidence and self-esteem. Emotional regulation is often difficult for young people, but sports teach them how to be resilient after a loss or “messing up” on the field or court.
- Despite the time commitment, kids in sports often outperform their non-sport peers academically. Sports also keep kids busy, so there is less time available for drugs or drinking.
Q: What about kids who feel pressures from parents or coaches to stick with a sport even if they are not enjoying it themselves?
A: It’s not unusual for some parents to put pressure on their child to stick with a sport because they want it more than their child wants it. Parents might imagine their child winning an athletic scholarship from a big-time college, yet a child who is feeling nothing but guilt, shame and pressure is unlikely to realize their parents’ dream. It’s also important to remember that most high school athletes do not go on to play in college and very few college athletes go on to play professionally.
I often encourage parents to enjoy the experience of seeing their child perform and compete rather than focusing on the outcome. This can take a lot of pressure off their child.
Q: Finally, what strategies do you recommend for mental health maintenance?
- Have a safe space for expressing your feelings; this might be journaling or talking openly with a trusted individual. Bottling up emotions can only make things worse.
- Take care of yourself. Make sure you are eating well and getting enough sleep.
- Develop healthy coping mechanisms. You’re going to make mistakes on the field and your team will lose sometimes. Mindful meditation and deep breathing are very helpful ways to not let stress and disappointment overwhelm you.
- Don’t let sports define you. It’s so important to focus on other things that bring you joy and fun.
- Lend a hand to a friend or teammate when you know of or see them struggling. If someone is down because they let the other team score the winning goal or can’t seem to juggle everything, a few words of concern, support and encouragement can be priceless.
- If you are really struggling, seek professional help.
