The Scrimmage between Mental Health and Physical Health: How Can Athletes Enhance Performance?

Here in Texas, we love our sports and value our independence. Texas athletes are known for their grit, grind, and physical endurance. Have you ever been told to “pull yourself up by the bootstraps and get back on the horse”? The reality is that it is physically impossible to pull ourselves up by tugging on our bootstraps, and we all benefit from seeking help from time to time. When it comes to high performance on and off the field, there’s a vital factor that sometimes gets overlooked: mental health.

Understanding Mental Health

Mental health is a broad term relating to our cognitive, emotional, psychological, and social well-being. It affects how we think, feel, and act. It also determines how we handle stress, relate to others, problem solve, persevere and take care of ourselves. As you have probably noticed, mental health can be impacted by many common factors ranging from stress to life transitions to physiological changes. Even good changes can be stressful.

A healthy mind and balanced mood contribute to:

• Better mental focus and resistance to distractions

• Improved cognitive performance (decision-making, problem solving, memory)

• Enhanced performance

• Stress management and endurance

• Reduced performance anxiety

• Improved self-confidence

• Growth mindset

• Improved sleep quality, less muscle tension, fewer aches and pains

• Reduced risk of injury

The Connection Between Mental and Physical Health

The connection between the brain and body is intricate and fascinating. For instance, chronic stress can lead to physical issues such as headaches, GI upset and high blood pressure. Conversely, physical health problems, such as chronic pain or injuries, can lead to mental health challenges like anxiety and depression, as well as impacting cognitive performance by making it more difficult to concentrate or think creatively.

Being an athlete can be incredibly challenging for a person’s mental health. The physical demands placed on the body are immense, and the pressure to perform on and off the field can lead to significant stress and anxiety. When mental health is neglected, it can result in higher risk for physical injuries, decreased performance, and burnout.

Most athletes are pros at knowing how to take care of their physical health, building strong bodies and healthy habits. But how often do you stop and think about your nervous system? The nervous system plays a role in nearly every aspect of our health and well-being. It coordinates the complex relationship between your mental and physical health more smoothly than Lebron James switches between offense and defense. When you are physically tired, hungry, or in pain, it frequently affects your mood and thinking - key players in mental health. When you’re too much “in your head” and overthinking, it can impact your concentration and alertness, as well as lead to unhealthy changes in sleep and eating. This can make you more at risk for mistakes and physical injury.  

The Impact of Mental Health on Athletes 

Athletes are often expected to be resilient and mentally tough, but this perception can sometimes prevent them from seeking help when they need it. The truth is, mental health is just as critical for athletes as physical health. Stress, performance anxiety, slumps, injuries, burnout and age-related physical changes can all be challenging, even for athletes who typically have a great mental game. And let’s face it, sometimes it’s just uncomfortable to talk to coaches or teammates about what’s going on in your head when you feel like you're struggling to meet expectations or you’re uncertain about your future in sport.  It’s important for athletes to know that it’s totally normal to feel down or anxious at these times; however, you don’t want to let it go to the point of becoming clinically depressed or anxious.  

Mental health is strongly influenced by our mindset.  If you embrace a growth mindset and view mistakes as learning opportunities, a lost match as a challenge to improve and do better, and receive criticism objectively as guidance for growth, then you likely maintain a more positive perspective on life and experience more comfortable feelings. However, if you are someone who tends to internalize criticism, view mistakes as defeat, and a lost game as a reflection of your lack of worth as a person, you likely will struggle more with negative thinking and feelings such as depression and anxiety. 

So how do you know when it’s time to ask for help? 

Here are five warning signs to watch for:

1. Negative thoughts and feelings cause you distress

2. It’s hard to make yourself do the things you want and need to be doing

3. Unexpected changes to sleep patterns, appetite, weight, social interactions and behaviors

4. You feel like withdrawing from people and activities that you normally enjoy

5. When people who care about you express concern about your wellbeing

Just like a good coach will teach you the strategies and techniques to help you be the best athlete possible, a good therapist will teach you strategies and techniques for optimizing your mental health.  

Promoting Mental Health in Athletes

People in sports tend to be comfortable speaking about their physical health and development, from swapping ideas on new ways to strengthen specific muscles or build endurance to sharing favorite recipes for protein shakes. However, many athletes, trainers and coaches are not as comfortable with talking about mental health. Creating a culture that promotes mental health - not just a good mental game - contributes to overall wellbeing and performance. GOATS like Simone Biles (who has said the quiet parts out loud) are setting amazing examples of how to create a sports environment that values overall wellbeing and encourages total self-care. Integrating mental health care into your healthy daily routine can help athletes better manage stress, thoughts and feelings so they can keep their mind and bodies in the game.

Here are some healthy habits to incorporate into your self-care routine:

• Mindfulness activities calm our body and mind by focusing our attention on the here and now

• Progressive Muscle Relaxation lets go of the stress we carry in our body (and helps us sleep better - score!)

• Cognitive Behavior strategies provide tools for recognizing and changing unhelpful thoughts and uncomfortable feelings

• Visualization paired with bilateral eye movements can help optimize mental preparation

• Check in with yourself and others and normalize conversations about mental health

• Practice a Growth Mindset to promote a healthy attitude

Conclusion

Mental health is an integral part of overall health and wellbeing, especially for athletes who are constantly pushing their bodies and performing under pressure. By acknowledging the connection between mental and physical health and utilizing mental health supports, Texas athletes not only enhance their performance but also lead healthier, more fulfilling lives.

At Wiseman Counseling & Therapy practice, I am committed to supporting Texas athletes and anyone else seeking to improve their mental and physical health. If you or someone you know could benefit from mental health support, don’t hesitate to reach out. Your mind and body will thank you for making life good!

Jill Wiseman, MA, LPC-S