As a young player aspiring to go pro, you likely focus on improving technical skills. But on-field success depends on more than just physical ability — it also requires mental resilience.
Mental health in sports is not just about feeling good; it’s about elevating performance. When you’re in the right frame of mind, you’ll be more focused, resilient to setbacks, and better able to manage pressure. More importantly, it facilitates sharper and better decision-making, improving your play.
“Seven years ago, I was in a really, really bad place, like severe depression. And it probably actually started before that. I actually, at the time, didn’t know what was going on. Just waking up each day not realizing why am I feeling this way. Why my energy is low, not really wanting to join in with the lads in training, not joining in with the banter.”- Aaron Lennon
Use Mindfulness Techniques
As a young footballer, the pressure to perform well and win, whether from yourself, your coach, or your parents, can be overwhelming. Mindfulness, the practice of being fully present and engaged at the moment, is an excellent asset for coping with pressure.
Each time you’re on the pitch, focus on the task at hand and block out external elements. By giving each play maximum attention, you’ll improve focus while reducing anxiety. In addition, incorporate the following into your regular preparation:
- Body scan: Focus on different parts of your body, consciously noticing and releasing tension for stress relief and relaxation
- Breathing exercises: Take deep and controlled breaths to help alleviate stress and anxiety during training sessions and competitions
- Meditation: Reduce how stress impacts your mental health by developing and maintaining a calm and focused mind through meditation
Why Is Mental Health in Sports a Concern?
Training and matches take a physical toll on footballers’ bodies. That’s why sufficient recovery time during and between seasons is essential to maintain peak physical condition. The same goes for the mind. Due to the competitive nature of sports, you’ll face unique pressures and mental stress.
According to data, over 35% of professional athletes experience a mental health crisis at some point. At 33%, the figures for college athletes are relatively similar. Sadly, only 10% of college athletes with a mental issue seek help. Such mental challenges manifest outwardly as stress, anxiety, depression, eating disorders, and even burnout.
They can lead to dips in performance or even a loss of love for the game. This is why recognizing the signs of deteriorating mental health in sports is essential. However, that’s where the challenge lies.
Players and coaches often dissociate these symptoms from sports. Therefore, acknowledging how sports and player mental well-being are intertwined is the first step in addressing this challenge.
Signs of Mental Health Issues in Players
Both players and coaches need to recognize when mental health concerns are creeping in. Some of the signs to watch for include:
Behavioral Changes
Everyone is entitled to the occasional outburst or moodiness. But if it’s becoming more common than usual, then there is cause for concern. If you notice significant shifts in attitude and irritability or withdrawal from friends and activities, mental wellness may be a factor.
Physical Issues
Physical and mental health are significantly intertwined. Research shows that athletes face an increased risk of injury when they have a mental health issue. If you notice an increase in physical issues, a mental health disorder is likely in play. While the data on the extent of impact is not conclusive, it’s something to consider in player welfare.
Excessive Drug and Alcohol Intake
Besides weighing down players psychologically, mental health issues also drain them emotionally. In such cases, footballers can turn to alcohol and drugs to drown their emotions. Since it provides temporary highs, they may end up consuming it excessively to maintain the feeling.
Some of the signs that a player has a drug or alcohol problem include:
- Frequent talk about how they need a drink
- They always seem to have a drug or alcohol on them
- The need to consume drugs or alcohol to perform in matches
- Denial of drug and substance consumption problem
- Missing training frequently due to the effects of drug and alcohol abuse
Drastic Weight Gain or Loss
Mental distress usually comes with an unintentional change in eating habits. For some, food provides comfort as your brain releases dopamine, the feel-good hormone while eating. With this instant high, some players end up overeating, resulting in weight gain.
In other cases, some completely lose their appetite and begin reducing their food consumption, gradually losing weight.
Extreme Fatigue
Along with poor eating habits and behavioral changes, mental health issues also cause sleep disturbances. This can come through oversleeping due to psychological and physical tiredness, which further contributes to fatigue.
Conversely, players may find it difficult to sleep due to stress or constantly thinking about the issues affecting them. Going for extended periods without adequate sleep results in extreme fatigue, which will affect their performance.
Knowing these signs is only the beginning; the next step is learning how to manage them effectively.
“It does affect you. You feel like you let your people down; you let yourself, your teammates, and the fans down. You take it out on yourself. I’ll be honest with you. I still have moments where I’m like, I didn’t deliver enough for Arsenal to win the Champions League. I’m in the final; I had opportunities to score, and I didn’t score. I wake up from it sometimes. You think it’s easy? It’s not easy.” Thierry Henry
Become the Best Version of Yourself
If left unchecked, mental health issues in sports are not just a performance concern. Athletes can completely lose interest in their sport and quit. Even worse, thoughts of suicide may creep in. This is why monitoring footballer mental health and well-being is crucial.
Notably, the signs of deteriorating mental health can be hard to spot. This doesn’t mean you can’t manage them. There are numerous techniques you can use to enhance mental wellness in football.
Building Support Networks
One key sign a footballer is struggling psychologically is self-isolation. Even during training, when the group is together, you’ll notice you’re taking the first opportunity to distance yourself. Or, you’re there physically with the group but mentally switched off.
It’s a common coping mechanism but one that can further compound their mental struggles. Hanging out with friends and choosing to engage with them meaningfully is a great way to begin remedying this problem.
However, you’ll also need to build a support network. This is a group of people who understand your challenges and are willing to assist you without judgment. It can consist of close friends and teammates, coaches, or mentors.
Beyond having people to turn to when you feel overwhelmed, a good support network also helps with accountability. They’ll help you stick to the self-improvement goals and targets you set for yourself, aiding in recovery.
Set Manageable Goals
Every athlete aspires to be the best in their sport. To do so, you work hard in training and set ambitious goals to match your hunger for success. Although this is an essential part of your development as a player, it sometimes can lead to immense pressure. This is especially true if you have high targets within a short span.
As you set your targets and work towards them, it’s also important to appreciate the challenges that come with sports. Whether you achieve them or not does not just depend on how hard you work or how good you are. Your teammates, opponents, and even the coach’s tactics will also play a role.
Make sure your targets are manageable and increase gradually. When you’re not able to achieve them, understand that it sometimes happens, and don’t put too much pressure on yourself.
Practice Self Talk
The best motivation in sports comes from within. If you have the talent, confidence, and training to deliver success, you’ll likely do well consistently. Rather than leave it to chance, take initiative and cultivate this self-belief.
An easy way to do so is through self-talk and affirmations. Based on your goals, develop mantras that will guide you and phrases to turn to when you’re under pressure. For instance, if you believe your level of training will influence your performance, a good mantra is ‘train hard, play hard.’ This simple phrase will help you focus and persevere more in training, aiding preparation and performance.
Other affirmations that can help you during matches include:
- I can do this
- I’m the best in the world
- Nobody can stop me
- I was born for this
Positive self-talk is highly effective as it shapes how you view challenges and high-pressure situations. With just a phrase or two, your thinking switches from ‘Will I be able to do it?’ to ‘Nothing can stop me.’ That switch in mentality eases your nerves and protects your mental and emotional wellbeing. In the long run, positive self-talk will elevate your confidence levels and enhance your resilience to pressure.
Find a Balance between Sports and Personal Life
A crucial part of balancing sports and mental health is having other things you enjoy and look forward to outside the game. If your life revolves around sports, tough times can easily take a toll on you. However, if you have other hobbies, a thriving social life, or academic and professional targets, coping with stress and setbacks will be easier.
Seek Professional Help
The above strategies are effective when it comes to preventing and managing mental health issues at onset. However, you may find that you’re already overwhelmed and noticing significant impacts on your performance and lifestyle.
If that’s the case, seek the help of a therapist or sports psychologist. These are trained professionals who will help you navigate your challenges and improve your mental and emotional well-being in football.
Success Starts in the Mind
The ability to take on your man and finish or pick a pass from 50 meters away is great, but it’s not a pure indication of how good you are competitively. You also have to be able to deal with performance anxiety, failure, and criticism. This requires a focused, relaxed, and resilient mind.
Instead of waiting until you feel overwhelmed, start preparing your mind today. Build a strong support network and incorporate techniques such as mindfulness and self-talk to build mental resilience. These will not make you immune to pressure but will enable you to cope with it without impacting your mental health significantly.
Author Bio
Chris Mwangi is football writer keen on unravelling the intricacies of the game. As a coach and former player, he specializes in tactical and player development articles. Don’t hesitate to reach out for football related content and tips. Cheers!
