Athlete Mental Health

Managing Injury

Common Reactions to Injury

As much as we wish it weren't, physical injuries are inevitable in sport-especially in high level competition.

Emotional and Psychological Symptoms

Increased sadness or depression: feeling down, hopeless, or losing interest in things they usually enjoy (like team activities).
Irritability or anger: frustration at being sidelined or slow progress in recovery.
Anxiety or fear: worry about re-injury, losing their spot, or future performance.
Mood swings: highs and lows tied to rehab progress or team events.
Guilt or shame: feeling like they’ve let the team down or are “weak” for being injured.

Cognitive (Thinking) Symptoms

Negative self-talk: harsh inner criticism or self-doubt.
Difficulty concentrating or focusing: trouble paying attention in class, at practice, or during rehab.
Ruminating: replaying the injury event over and over in their mind.
Loss of confidence: uncertainty about returning to pre-injury level or competing again.

Behavioral Symptoms

Withdrawal from teammates, friends, or coaches: isolating themselves from social support (often paired with the belief that you are no longer part of the team or you don't belong).
Changes in sleep or appetite: sleeping too much or too little; eating habits changing.
Skipping rehab or medical appointments: avoidance due to discouragement or fear.
Substance misuse: using alcohol or drugs to cope with emotional pain.
Difficulty with coping without a physical outlet.

Physical or Psychosomatic Symptoms

Fatigue or low energy without clear physical cause.
Increased pain perception: emotional stress can heighten physical pain.
Headaches, stomach issues, or tension related to stress or anxiety.

When to Reach Out for Help

Encourage athletes to seek support from a well-being coach, athletic trainer, campus counseling service if they notice:

These symptoms lasting more than two weeks,
They’re interfering with daily life or academics, or
They have thoughts of hopelessness or self-harm

Please keep in mind that while checking in with your trainer, health services, or getting support from your well-being coach can be quite helpful in the above circumstances, the more symptoms you are experiencing from above, the longer the time period you are dealing with them, and if more than one area of your life is impacted (academics, social engagement, etc.) or if there are any thoughts of hopelessness or self-harm, counseling with a licensed professional is highly recommended.

Tips On Mental Recovery

Acknowledge What You’re Feeling

It’s normal to feel frustrated, sad, anxious, or angry after an injury. Don’t ignore those emotions. Allow space to feel and recognize that it is okay to feel this way.
Remember: mental recovery is part of physical recovery, not separate from it.

Stay Connected

Keep in touch with teammates and coaches. Staying involved maintains your sense of belonging and motivation.
Reach out to support staff: athletic trainers, mental health counselors, and academic advisors are there to help.
Talking about your challenges doesn’t make you weak; it shows mental strength and will likely even inspire others around you.
Building a network outside of your team now that you have the space can be really helpful. Invite someone in your class or dorm to hang out.

Focus on What You Can Control

Set small, realistic goals. Celebrate progress--not perfection.
Control your effort and attitude, even when you can’t control your injury timeline. Journaling can help with this.
Reframe thoughts like “I’m falling behind” to “I’m building back stronger.” These challenges often build your mental and physical resilience.

Take Care of Your Whole Self

Prioritize sleep, nutrition, and stress management. They all aid physical healing.
Try mindfulness, breathing exercises, or journaling to manage frustration.
Get outside and get some fresh air and sunlight on a regular basis. It can have an incredible impact.
Avoid numbing emotions or managing sleep or pain with substances — healing needs a clear head and body.
If you find that you are not coping as well as you would like or physical activity was your outlet and you can't do much, connect with someone (i.e. counseling, peer, mentor) to explore alternatives.
If you cannot do your sport due to your injury, there may be alternatives. Talk with your athletic trainer and doctor to see what physical activity you can shift to (i.e. upper body workout when lower body is injured, focus on flexibility, mobility, balance, etc.).

Stay Engaged with Your Athletic Identity

Attend practices, meetings, dinners or games if possible. Stay part of the team environment. Sometimes being the social media person or taking on another role can help with connection and feeling as if you are contributing.
Work on mental skills like visualization or goal setting to stay game-ready.
Remember, you’re still an athlete. Injury doesn’t take that away.

Ask for Help When You Need It

If symptoms like sadness, anxiety, or isolation last more than two weeks, reach out for professional mental health support (especially if they are interfering with daily life or academics or there are thoughts of hopelessness or self-harm).
Talk to the athlete well-being coach, athletic trainer, or counselor.
Seeking help is a sign of commitment to your comeback, not a setback.

Keep the Big Picture in Mind

Many athletes come back mentally stronger after injury. Resilience grows through recovery.
Use this time to develop new strengths, like patience, leadership, and self-awareness or to build other parts of your identity beyond athletics (i.e. future career, social connections, exploring other hobbies and interests).
Instead of focusing on what you can't do, try to focus on what you CAN do.
The time away can actually provide a much needed mental and physical break that can prevent future burnout.

Connect with a counselor to get additional help in your mental and physical recovery! Schedule an Initial Consult (or same-day urgent appointment if you are really feeling it right now).

Building an Identity Beyond Sport

Building an identity beyond sport is incredibly important for student-athletes. You may ask, "who am I if I am not a <football player, dancer, runner>." You have become known for this talent and somehow, it has become you. You have spent countless hours committed to training and competing. Sometimes that comes at the expense of developing other aspects of identity or growing hobbies and finding additional interests. However, that also makes it hard to think of who you will be when the sport ends. It is important to start to consider this now and start to expand your identity outside of your sport. Consider journaling with these questions.

Are there hobbies that you used to enjoy, but have neglected?
Are there hobbies or interests that you considered taking up? How might you start to explore them further (i.e., creating, playing music, connecting with nature, volunteering)?
Is there a new skill you would be interested in developing (i.e. learning a new language, trying a new creative art, learning how to fix or build something, etc.)?
Beyond being an athlete, what are some other roles you hold (sibling, friend, student, leader, etc.)? How might you want to expand or attend to these roles?
What are some transferrable skills that you learned through being an athlete (leader, dedication, grit, endurance, communication, teamwork)?
Have you built and/or maintained relationships outside of your team? Perhaps with friends from home or peers in your classes? Invite someone to hang out or join a group that shares a particular interest on campus or in the community.
Have you joined and invested time in clubs or organizations tied to your major and/or interests? Are there some that you can explore?
Do you emphasize effort and learning over outcomes? For instance, what are you learning from set backs in your sport instead of focusing on mistakes?
Are you celebrating successes and giving enough attention to other areas of your life beyond sport? For instance, do you celebrate the great presentation you did or emphasize what you learned in class, or do you quickly revert your attention back to athletic accomplishments.
Have you spent time really exploring your major and future careers within it? Have you talked to a mentor and/or someone within the Career & Professional Development Center identify your path or explore internships or careers?

It is important to recognize that being an athlete has brought you incredible experiences. It challenged you to adapt, build grit, and contributed to connections with teammates and mentors. However, it is important to remember that your value does not come from you performance or how many championships you participated in. It comes from how you show up as a human. Exploring and investing time in diverse interests, as well as building and maintaining relationships outside of your sport, can help you focus on this important balance. Connect with us if you want to explore these topics further!

Report abuse