Athletes 

Benefits of Youth Sports 

Improvements in Mental, Emotional, and Social Health 

Increased life satisfaction Lower instances of substance abuse

Reduced risk of suicide Increased Creativity 

Higher self-esteem and confidence Increased cognitive performance

Improvements in Physical Health 

Improved bone statues Healthier weight 

Increased cardiovascular fitness Reduction in risk of diabetes and cancer 

Signs of Concern in Student Athletes

Abrupt changes in sleep patterns  Fatigue

Changes in eating habits Mood Swings 

Unexplained changes in athletic performance Apathy

Decline in academic performance and/or grades Social Isolation

Unmanageable levels of stress before a game or meet Persistent pregame anxiety 

Pregame anxiety might look like: 

Fast breathing Elevated heart rate

Sweating Muscular tension 

Negative self-talk Poor concentration 

Nausea or vomiting Feeling of weakness

Coping Skills..

**These skills should not replace being seen by a mental health professional**

Set realistic goals. Wanting to be the best at a sport is every athlete’s dream, but progress and success takes work. Re-evaluate your personal goals to make sure you aren’t pushing yourself too hard or setting unrealistic expectations for yourself.

Remember why you started. The immense pressure athletes put on themselves can quickly cause burnout. Many athletes start to look at their sport as a job rather than a passion or hobby. Refocus on the pleasure sport creates in your life.

Develop Pre Game and Game Day Routines. Developing consistent routines is one of the best ways to combat pre-game jitters. Make adjustments to your routine as you discover which elements are working and which ones aren’t. 

Game Day Routine Component Ideas

• Prioritize your sleep the night before a game. Set a bedtime for yourself and stick to it. 

• Hydrate with water. Drink plenty of water a day or two prior to your game and leading up to your game. 16 to 20 fluid ounces of fluid two to three hours before exercise and an additional 5 to 10 fluid ounces of water or a sports drink 10 to 20 minutes prior to exercise

• Eat a balanced breakfast.

• Be prepared. Lay out your clothes and pack your sports bag.

• Focus on your goal. Visualize completing a play successfully. Try to avoid thinking of big goals like winning the State Championship, focus only on the upcoming individual game.

Pregame Routine Component Ideas

• Engage in positive visualization. In the hours before the game, picture yourself scoring goals, making key plays, and successfully fulfilling your role on the team. 

• Practice a breathing technique, like belly breathing, box breath, or one nostril breath, to relax your body and mind. 

• Try chewing gum to reduce pregame jitters. Studies have found it can reduce stress. Don't forget to spit it out before the game!

• Practice meditation. Try using a meditation app of finding a guided meditation on Spotify or YouTube. 

• Listen to your favorite music. Create a playlist with your favorite game day songs at the beginning of the season. 

Parents, Caregivers, and Teachers 

It is never too late to begin a conversation about mental health with your student athlete. Make today the day! 

Help with setting realistic expectations. When you talk with your student about sports, encourage them to set realistic goals and expectations. Remind them that their health and overall wellbeing are more important than any sport, meet, game, or competition. Remind them how far they have come. 

Be straightforward. Open a candid conversation with your student, they will appreciate it. Try opening a conversation about mental health by saying: 

• "Lately, I've been thinking about how much you have going on. I'm wondering how it's feeling to manage your responsibilities."

• "We haven't talked about mental health before, but I am learning how important it is. Have you been learning about mental health at school?"

• "Could you tell me a little bit about how you're feeling about the upcoming tryouts? I used to feel so anxious before sports tryouts when I was in high school."

Talk in a safe and comfortable environment. Don't open this conversation at a busy and hectic time or place. Pick a time without distractions to inquire about your student's mental health. Talking while you are taking a walk, doing the dishes, or driving together removes some of the pressure that may accompany a talk when you are sitting across the table from one another. 

Watch for reactions. If your student looks upset or becomes distressed during the conversation, slow down and back up. Talking about mental health is an ongoing conversation. You will have time to talk to them more later. If you are worried about them and don't feel the conversation can wait, ask if they would be willing to speak to someone else about how they are feeling. They can meet with a school counselor, someone in the wellness center, or have an appointment with their primary care provider. 

Listen, listen, listen.  Listening to your student is the single most important thing you can do to support your teen's mental health. Pay attention to the times of day they come to talk to you. Pay attention to their emotions before a big game or after a loss. Ask open-ended questions, then try listening to their response without formulated a reply in your mind. 

• "What is the biggest, heaviest thing you have going on right now?"

• "If you could have one day to do absolutely anything to relax, what would you choose?" And, "How can I help you find the space to do that?"

• "Tell me about something coming up that feels exciting."

Talk often. Revisit these conversation soften, eventually they'll begin to feel more natural. Try setting a reminder on your phone to open the conversation with your teen once a week. If you're a coach or teacher, consider starting class or practice once a week with an anonymous mental health check in.