Involvement in sports and athletic activities has been shown to improve young people’s mental well-being, especially team sports. In a recent survey of more than 17,000 adolescents, 81% of teens who participated in team sports reported that it positively affected their well-being.

In addition to the physical benefits, sports can help build skills for mental well-being and personal growth. Physical activity has been shown to prevent Depression and support recovery from depressive episodes. Taking part in team sports as a child or youth can also protect against Depression and Anxiety disorders in adulthood. Sports offer an opportunity to build confidence and strong social relationships. They also create community connections that support mental health. 

At the same time, sports can also be a source of pressure and stress for youth. Athletes may feel overwhelmed by the pressure to perform at a certain level. Tryouts, mistakes, tough losses and injuries may become sources of stress and anxiety. But, these setbacks also offer an opportunity to build skills for bouncing back from challenges. With support, athletes can learn strategies and mindsets that help them thrive in the face of life’s ups and downs.

Here are 12 tips for parents, caregivers and coaches to get the most benefit out of sports by supporting the mental health of young athletes:

1. Help create a supportive environment that encourages coaches, family members and athletes to support one another. Lift each other up and celebrate the positives, no matter how the game plays out. Having social support boosts athletes’ mental well-being and team morale.
2. Open a dialogue and listen. An important way to support athletes is to encourage them to share their feelings and experiences about a game, tryout or practice, while listening with empathy and without judgment.
3. Reframe discouraging experiences to shift negative thinking. Losses are part of the game. Everyone makes mistakes - it’s how we get better. We play for the love of the sport. When we can help players shift from negative self-talk and see the bigger picture, it can help relieve the fear of failure. Having a positive attitude is an important skill in sports and in life.
4. Talk about sports-related stress. Start a conversation about stress and mental health in sports to normalize the topic. You might ask, what do you like about your sport? What are some of the challenges? What helps you face these challenges? Share some strategies of your own.
5. Be careful with feedback and praise. There’s a fine line between encouragement and pressure. Praising athletes’ performance can feel like pressure to perform. It can also impact athletes’ self-worth when they depend on others for validation. Instead, ask athletes how they are feeling after the game, and listen without commenting on performance.
6. Make time for breaks. Excessive training can have a negative impact on the body and mind. Breaks are important for athletes to recover and maintain a healthy balance between their sports and their personal lives. Ensuring they take time to rest helps prevent burnout and injury. Getting enough sleep is essential for good mental health.
7. Focus on the fun. If the sport brings joy and purpose, athletes may be less likely to experience performance anxiety and fear of making mistakes. Athletes who enjoy their sport have better mental health and are less likely to quit.
8. Help make sports accessible and inclusive. Removing barriers to sports has the potential for more children and youth to experience their benefits. Help make recreational sports accessible to all, regardless of ability, income, gender, race or ethnicity. A sense of belonging boosts mental well-being.
9. Create a body-inclusive culture. Instead of focusing on how an athlete looks, help them appreciate what their body allows them to do. Avoid commenting on or prescribing athletes’ eating habits or body shape and size. This may contribute to a negative body image or concerning eating behaviours. Remind athletes that bodies of all shapes, sizes and abilities belong in sports.
10. Make tryouts a learning opportunity for everyone. Tryouts can be a particularly stressful time for players, parents and coaches alike. The emotional effects of being cut from a team are significant and can lead to increased mental distress in youth. There are many ways coaches can help reduce anxiety during tryouts. Provide clear expectations on the process and criteria for decision-making. Share results shortly after tryouts. Give clear feedback to athletes on their strengths and how they can improve. Encourage athletes to keep playing or try out again.
11. Watch for signs of poor mental health in athletes. Keep an eye out for signs that an athlete may be struggling. A pattern of reluctance for training or missed competitions might be a sign of stress. A loss of interest in or quitting a beloved sport are also signs that an athlete might be struggling with their mental health. Shifts in sleep patterns, headaches and an upset stomach before or after events are other early warning signs that sports may be impacting an athlete’s mental health.
12. Ask open-ended questions and know where to seek support. If you notice changes in an athlete’s mood or behaviour, start a conversation. For example, “I’ve noticed that you seem less interested in hockey lately...” Ask open-ended questions about your observations and listen with the desire to understand. Know about resources in your community for support.
     

For more parents and caregivers, the Kelty Mental Health Resource Centre offers resources and peer support to help support children and youth.

If your child is age 12-24, you can check out free and confidential services for them at foundrybc.ca.

Tryouts and player assessments can be tough for players, parents and coaches alike. It is normal for athletes to feel stressed or nervous before tryouts. A little bit of stress can give them the energy and focus they need to do their best. But, too much stress can hurt their mental health and performance.

Not making a team can be hard for young athletes. It may also take away the mental health benefits they get from playing sports, like exercise and friendships, if they don’t have another place to play. Here are some tips coaches can use to help reduce stress and anxiety during tryouts. 

• Set Clear Expectations: Before tryouts, explain how decisions will be made. Share this information with both athletes and their parents or caregivers.
• Tell Athletes When to Expect Results: Let athletes know when they will hear the results. Share results quickly to help reduce anxiety.
• Avoid Bias: Be aware of any biases that might affect decision-making. Make sure all athletes have a fair chance to make the team, no matter their body size, gender, ethnicity or income.
• Give Results Individually: Instead of posting a list of people who made the team, share the results privately, or if possible, have a one-on-one meeting with each player.
• Provide Feedback: Give clear feedback that athletes can put into action. If possible, write the feedback down so the athlete can look at it later. This can help athletes understand their strengths and give them an idea of how they can improve. It also makes the tryout process meaningful for all athletes, not just those who make the cut.
• Inspire Athletes to Keep Playing: Encourage athletes who don’t make the team to try out again or let them know about other opportunities to stay in the sport.  

How can I help athletes prepare mentally for tryouts?

Frame tryouts as a chance to practice and learn. This way, athletes can feel less stressed and get the most out of the tryout experience, no matter the outcome. To help athletes dial down the stress before a tryout, you might suggest they visualize themselves giving their best effort no matter what happens. Remind them that even the best athletes had times when they didn’t make the team. Trying is what counts. Getting a coach’s feedback is a great opportunity to build skills. What athletes learn from this tryout will help them up their game and improve for the future.

For tips for young athletes about mental health and sports, visit: Mental Health and Sports - Foundry