Physical fitness and exercise is widely recognized for its mental health benefits, from boosting problem-solving abilities to reducing stress. And for anyone who’s done any amount of endurance training knows you know that the endorphin kick called the “Runner’s High” is real. As a previous article on our blog touched on, going for a ride or a ride or engaging in some other form of physical activity can notably help clear your mind and improve cognitive functions. However, for competitive athletes, there are times when the very thing that typically brings mental clarity and stress relief can sometimes become a source of stress itself.
The Paradox of Performance Pressure
Athletes, particularly those who take their training seriously and set ambitious goals, often find themselves under immense pressure. Whether it’s preparing for a big competition, striving for a podium finish, or simply trying to improve on past performances, the demands of training can become overwhelming. This is particularly true for endurance athletes, such as Ironman competitors, who dedicate countless hours to their sport each week while juggling the rest of their life and all of its other commitments.
In our practice, we frequently see amateur athletes who, despite their non-professional status, approach their training with the dedication of professionals. They push themselves to their limits, often without realizing the toll it takes on their mental health. In addition to the stress of putting in the training to get to the start line, the athlete faces the stress of competition when the big event finally rolls around. On race day, there are a whole host of other stresses to manage:
- The stress of constant self-monitoring during races, checking your pacing and your distances
- Assessing race conditions like heat, wind and precipitation and assessing how it will affect your race strategy.
- Evaluating the performances of other athletes.
- Constantly evaluating your hydration and fueling status
It can all add up and it can be intense. While some athletes thrive on this pressure, using it to fuel their motivation and performance, others may find it becomes a source of significant stress.
When It Becomes Too Much: Recognizing the Signs of Unhealthy Stress
Stress is a natural part of competition, and in many cases, it can enhance performance. However, when stress starts to interfere with an athlete’s ability to enjoy their sport or impacts their physical health, it’s time to take a step back and reassess. The signs of unhealthy stress can vary widely but may include:
- Physical Symptoms: Headaches, stomach issues, or fatigue that aren't explained by physical exertion alone.
- Mental Burnout: A feeling of being overwhelmed, losing interest in training, or dreading upcoming competitions. Some anxiety about an upcoming race is normal but when combined with other symptoms and distraction, it can be an indication that the stress level is becoming unproducting and unhealty.
- Performance Anxiety: Worrying excessively about results, which can lead to poorer performance rather than improvement.
- Loss of Motivation: Finding it hard to get excited about training sessions or competitions that once brought joy.
Stressors can actually use up and break down energy resources you would normally use for more productive actions like an actual race performance. Stressors can also cause sleep disturbances that can impair the body's natural regeneration cycle. The result of both of these stress responses can be a poorer than potential performance.
Strategies for Managing Stress in Sports
Identifying when stress is becoming detrimental is crucial, but it’s equally important to have strategies in place to manage it. While there’s no one-size-fits-all solution, here are some practical steps that athletes can take:
1. Cut Back, Don’t Cut Out
Instead of completely stepping away from your sport, consider reducing the intensity or focus of your training. For instance, you might decide to concentrate solely on running for a while, or switch to swimming or cycling. Alternatively, joining a team sport could provide a change of pace and perspective. If you have been pursuing individual sport goals for a while, a switch in focus to a team dynamic of relatability and a new sense of community and commitment which might give you a new motivation.
2. Maintain a Balanced Diet
Stress can lead to poor eating habits, which in turn can exacerbate stress. Ensuring that you continue to eat a healthy, balanced diet is essential for maintaining both physical and mental health. Plus, you’ll feel better eating a diet rich in quality nutrients. That’s not to say you have to pass up on that brownie or burger all the time. It’s OK to treat yourself once in a while. Remember that balance is the key and “balance” includes treats once in a while.
3. Try Something Entirely New
Taking up a hobby you’ve always been interested in but never had time for can be incredibly therapeutic. You might remember coverage of the diving events in the Tokyo and Paris Olympics featuring British dive Tom Daley sitting the stands knitting. Daley took up knitting on the recommendations of one of his coaching crew as an outlet for nervous energy. I’ve always used knitting as an example of a win-win for any Canadian athlete: we live in a winter climate and you’ll always be able to use a scarf, a hat or a sweater, right?
Whether it’s knitting or gardening, or playing a musical instrument or trying to master the perfect loaf of artisan bread (we are always available to test samples by the way), engaging in a new activity can provide a mental break from the pressures of training. And you also might just stumble onto something else you love. Tom Daley has gone from knitting as stress relief to designing his own knitwear and publishing his own book of designs. That man has range!
4. Do Something For Yourself - Focus on Personal Growth
Use this time to finally read (or write!) that book you’ve been meaning to get to or take a course you’re interested in. This not only distracts from the stress but also contributes to your overall personal development.
5. Take a Vacation
Sometimes, the best way to reset is to step away completely, even if just for a short period. Booking a trip you’ve always wanted to take can provide a much-needed break and help you return to your sport with a fresh perspective.
Embracing the Change
For many athletes, taking a step back from training or competition can feel like failure. However, it’s important to recognize that sport will always be there when you’re ready to return. It’s not about quitting or giving up; it’s about being conscious enough to recognize when the stresses of a sporting life start to outweigh the benefits. I remember one woman I used to swim with years ago put it perfectly: “When finding the time and effort to train became a source of stress rather than a release from stress, I knew something had to change.” It is this kind of awareness that allowed her and can allow you and me to make the necessary changes to preserve our mental health and overall well-being.
Stepping away from a sport, even temporarily, doesn’t change who you are as an athlete. It simply means that you’re taking the time to ensure that when you do return, you can approach your training and competitions with renewed energy and enthusiasm. And you know we’ll all be here to support you when you’re ready.