Smart Strategies to Manage Stress and Stay Strong All Season
The fall sports season is exciting and full of opportunities to grow. At the start, many athletes are motivated and eager to train and compete. But as the busy season progresses, managing practice, training, schoolwork, and friends can quickly feel overwhelming. On top of that, the pressure to perform adds stress. If the stress builds up and is not managed, it can turn into burnout—physical and emotional exhaustion. This can result in a loss of motivation, and athletes may not feel proud to participate in the sport anymore.
“This is a state of physical, emotional, and mental exhaustion. It’s more than just being tired; it’s a feeling of detachment from the sport, a reduced sense of accomplishment, and a sense that their efforts are no longer worthwhile. Burnout is often a direct result of overtraining and a lack of balance,” said mental health specialist Dr. Michael Markopoulos.
The start of the school year, combined with the start of the fall season, creates pressure for student-athletes. They are at risk of experiencing mental health challenges such as anxiety and even performance anxiety.
“The pressure to perform at a high level can be immense, coming from coaches, parents, teammates, and their own internal drive,” said Dr. Markopoulos, Medical Director at Coastal Detox of Southern California. “This can lead to a fear of failure, overthinking, and a feeling of impending doom before competitions.”
Despite exercise being a boost in mood, athletes can also experience depression when burnt out. “The constant physical and mental strain, coupled with a lack of rest and recovery, can increase susceptibility to depressive symptoms,” he said. “Athletes may experience irritability, loss of interest in their sport, social withdrawal, and changes in sleep or eating patterns.”
Then, as the season progresses and athletes enter playoffs, championships, and tournaments, the pressure sets in. Athletes feel the stress of not wanting to let their coach and teammates down. Dr. Markopoulos said that many begin to focus on outcomes instead of “process-oriented goals” such as improving a specific skill. “This can lead to a loss of focus and an increased risk of choking under pressure.”
By the end of the season, athletes are often running on empty. “The cumulative effect of a long season’s worth of practices, games, and academic demands can leave them physically and mentally exhausted, making them more vulnerable to the negative effects of stress,” he said.
How to prevent burnout: What evidence-based stress management techniques work for athletes?
To prevent burnout during fall sports, use the following tips from Dr. Markopoulos:
Mindfulness and Deep Breathing: Techniques like box breathing or diaphragmatic breathing can help calm the nervous system and bring an athlete’s focus back to the present moment. Mindfulness meditation can reduce stress and improve concentration.
Visualization and Mental Rehearsal: Athletes can use visualization to mentally practice their sport, picturing successful plays and performances. This can build confidence and prepare them to handle pressure situations.
Goal Setting: While competitive goals are important, setting SMART goals (Specific, Measurable, Attainable, Realistic, and Timely) can help break down a long season into manageable chunks. Focusing on smaller, process-oriented goals (e.g., “improve free-throw percentage by 5%” rather than “win the championship”) can reduce anxiety.
Journal: Writing down thoughts and feelings can be a powerful way to process stress and gain perspective. It allows athletes to externalize their worries and can help them identify patterns in their thought processes.
How can athletes balance the demands of school/work and sports without overwhelming themselves?
Try these effective strategies provided by Dr. Markopoulos:
Structured Scheduling: Use a planner, calendar, or digital app to map out practices, games, class times, and dedicated study blocks. Creating a structured routine helps prevent the feeling of being pulled in too many directions.
Time Management: Teach and practice skills like time-blocking and prioritizing. Break down large assignments into smaller, more manageable tasks to avoid procrastination and the stress of last-minute work.
Open Communication: Athletes are encouraged to communicate with their coaches and teachers. Coaches should be aware of academic obligations, and teachers should be informed of athletic schedules to work together on solutions for missed classes or deadlines.
Prioritizing Self-Care: This includes prioritizing sleep (aiming for 8-10 hours), proper nutrition, and hydration. Without these fundamentals, an athlete’s body and mind cannot cope with the physical and mental stress of their schedule.
Utilize Support Resources: Student-athletes should take advantage of academic advisors, tutors, and counseling services offered by their school. Many institutions have specific resources tailored to the unique needs of student-athletes.
How to manage academic stress alongside performance/competitive demands?
Balancing academics and athletics is the primary source of stress and potential burnout,” Dr. Markopoulos said. The following are tips on how student-athletes can manage academic stress alongside competitive sports.
1. Strategic Time Management and Planning
This is the foundation of success for any student-athlete. Without a solid plan, their schedule can quickly become chaotic and overwhelming.
Create a Master Schedule: At the beginning of the season, and even the semester, students should use a planner or digital calendar to block out all of their fixed commitments. This includes class times, practice schedules, game days, and travel. Seeing the entire week or month laid out can help them visualize their time and identify where they have open blocks for studying.
Prioritize and Break Down Tasks: Athletes should learn to distinguish between urgent and important tasks. Breaking down large assignments (like a research paper) into smaller, manageable chunks (e.g., research for 30 minutes, outline for 30 minutes) makes the work feel less daunting and prevents procrastination.
2. Proactive Communication and Utilizing Resources
Student-athletes are not expected to do it all alone. The most successful ones know how to leverage their support network.
Talk to Professors: It is crucial for student-athletes to introduce themselves to their professors at the beginning of the semester. They should share their athletic schedule and let the professor know about any potential conflicts with classes or exams due to games. This proactive communication can build goodwill and make it easier to ask for an extension or find a solution if a conflict arises.
Use School-Provided Resources: Most high schools and universities offer a wide range of academic support services specifically for student-athletes.
Build a Support System: Athletes should connect with teammates who have similar schedules and can serve as study buddies or accountability partners. They can also lean on academic advisors, coaches, and family members for guidance and emotional support.
3. Prioritizing Self-Care and Mental Health
Managing stress is not just about getting work done; it’s also about taking care of their physical and mental well-being.
Prioritize Sleep: Adequate sleep (8-10 hours) is non-negotiable for both physical recovery and cognitive function. Lack of sleep impairs concentration, memory, and mood, making it exponentially harder to excel in the classroom and on the field.
Fuel the Body and Brain: Proper nutrition and hydration are essential. A well-balanced diet provides the energy needed to sustain a demanding schedule and helps with mental clarity and focus.
Schedule Rest and Unstructured Time: It’s vital to schedule “white space” into the calendar, time with friends, hobbies, or simply relaxing without any specific task. This prevents burnout and helps an athlete maintain a sense of balance outside of their identity as a student and athlete.
Mindfulness and Stress Reduction: Techniques like deep breathing, meditation, or even a short walk can help an athlete de-stress and refocus. Taking a few minutes to clear their mind before a big test or practice can significantly improve performance.
“By implementing these strategies, student-athletes can create a sustainable and healthy rhythm that allows them to excel in both their academic and athletic pursuits, reducing the risk of being overwhelmed by the pressures of the fall season,” said Dr. Markopoulos.