Being involved in sports and athletic activities can have many benefits for your child. In addition to the physical benefits, sports, especially team sports, can support 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 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 some tips for parents, caregivers and coaches to support the mental health of young athletes:

• Help create a supportive environment. Having social support boosts mental well-being and team morale. Look for ways that encourage coaches, family members and athletes to support one another. Lift each other up and celebrate the positives, no matter how the game plays out. For example, celebrate moments when teammates help, encourage, or include one another.
• Start a conversation. 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.
• Reframe discouraging experiences to shift negative thinking. For example, “It’s ok to make mistakes, it’s how we learn and grow. Losses will happen and can feel hard. Try thinking about what you love about the sport to help motivate you to keep going”. When we can help players shift from negative self-talk and see the bigger picture, it can help relieve the fear of failure. 
• 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 that have been helpful for you to manage stress. This might also help them feel less alone in their experience. 
• Be mindful of feedback and praise. There can be a fine line between encouragement and pressure. Focusing too much on how an athlete performs can make them feel pressure to meet certain expectations. It can also affect how they feel about themselves if they rely on praise from others to feel good about their performance. Instead, try asking athletes how they are feeling after the game or what they felt proud of, rather than focusing on their performance.
• Make time for breaks. Training and competition can be demanding on both the body and mind. Taking regular breaks gives athletes time to recover and maintain a healthy balance between sports and other parts of their lives. Rest can help reduce the risk of burnout and injury. Getting enough sleep is also an important part of supporting their well-being.
• 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 are more likely to keep showing up, even in hard moments.  This supports resilience and overall mental health.
• Help make sports accessible and inclusive. Removing barriers to sports allows more children and youth to experience their benefits. Think of ways you can help make recreational sports accessible to all, regardless of ability, income, gender, race or ethnicity. The sense of belonging that can come with playing sports can support mental well-being – something all children should have the opportunity to experience. 
• Create a body-inclusive culture. Instead of focusing on how an athlete looks, help them appreciate what their body allows them to do. Try not to comment on eating habits, body shape or size. This may contribute to a negative body image or disordered eating. Instead, remind athletes that bodies of all shapes, sizes and abilities have a place in sports.

• Watch for signs of mental health challenges in athletes. Keep an eye out for signs that an athlete may be struggling. Some signs include: 

  • Not wanting to train, or missing competitions
  • A loss of interest in or quitting a beloved sport
  • Change in sleep patterns, headaches or an upset stomach before or after events

  If you're worried about your child, you might try asking them, “I’ve noticed you seem less interested in [their sport] lately…” to create space for them to share how they are feeling. If you are concerned about your child and not sure what to do, please contact a health care professional or reach out to a family peer support worker for additional resources.   

Tips for coaches to help reduce stress around tryouts

Tryouts and assessments can be tough for players, families and coaches. It is normal for athletes to feel stressed or nervous before tryouts. While some stress can give athletes the energy and focus they need to do their best, too much stress can lead to mental health challenges and decrease their enjoyment. 

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 as quickly as possible to help reduce anxiety.
• Be aware of biases. Consider if you have 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?

Talk about tryouts as a chance to practice and learn. This can help athletes feel less stressed and get the most out of the tryout experience, no matter the outcome. To help keep stress at bay, you can encourage them to visualize themselves giving their best effort no matter what happens. Remind them that even the best athletes may not have made their team of choice right away. Trying and learning is what counts. A coach’s feedback can be helpful to highlight opportunities to build skills. What athletes learn from one tryout can help them up their game and improve for the future.

Looking for more mental health and sports tips to share with your child? Check out this Foundry article.

Looking for ways to support your child to participate in a group or team activity? Learn more here.