Mastering the Mind: Mental Health and Performance for Athletes

Hey there sports enthusiasts, I’m happy you’re here! As you hopefully know, we have recently closed out the Mental Health Awareness month and dove right into Men’s Health Awareness month, and if you don’t know, now you know! Back-to-back months focusing on mental health? Of course! And truthfully, it’s not enough. Here at TOPPS, we encourage our readers to continue the conversation on mental health and mental performance as it is present and prominent everywhere, everyday. In this blog I wanted to touch on the significance and impact of mental health and well-being specifically in the world of athletics across all genders and demographics. 

Ever wonder what keeps athletes focused, calm and resilient through all of the chaos that comes with the lifestyle? Sure they have impressive skills, strength, speed and agility but there’s more to the athlete puzzle beyond physical fitness: their mental game. Let’s dive into how mastering the mind is the cheat code to athletic success and mental health. 

To explore the intersection of mental and physical training in sports, I reviewed a study conducted by Mahkamboyevna (2023). The research examined the impact of incorporating psychological training alongside physical training to assess how supplementing mental skills into athletes’ routines would affect their mental well-being and performance. Participants in this study who underwent mental skills training led by licensed psychologists reported to have an increase in their ability to handle high pressure situations, significantly. Techniques like visualization and goal-setting that were incorporated into the training contributed to enhanced focus and goal attainment. In fact, athletes who regularly engaged in visualization reported a 15% improvement in concentration during training and competition (Mahkamboyevna, 2023). The study also unveiled that stress management workshops and coping strategies were shown to be effective, with participants’ self-report surveys indicating a 20% reduction in perceived stress levels and improved emotional well-being. What does this tell us? Mental skills training has a large impact on your performance and is essential to work in with your physical training.

Unsurprisingly, did you know that up to 35% of elite athletes experience some sort of a mental health condition? Additionally, 38% of female athletes and 22% of male athletes reported feeling exhausted and depleted almost everyday, or constantly (Laderer, 2023). Not only are we highlighting the evidence that mental skills training assists in performance and reducing stress, but we are simultaneously telling you athletes are stressed, experience mental health symptoms, and need resources building their mental and emotional skill set.

 At TOPPS we strive to work on a continuum of care for our athletes, working on preventative skills to reduce mental illness and interventions to enhance mental wellness. It’s important to be proactive in taking care of your mental health as it reduces stress and anxiety, which can improve your overall performance. Additionally, an enhanced focus not only leads to better performance but builds adaptability and helps in achieving long-term goals. When you’re mentally balanced, you can enjoy your sport more and reduce the risk of burnout. Plus, a clear mind helps you make better decisions when life hits you with its ups and downs.

A strong mental game also benefits your relationships with teammates and coaches. Effective communication, empathy, and leadership skills are all enhanced when you’re mentally sharp. You become the glue that holds the team together, leading by example and lifting everyone’s spirits. So, what are you waiting for?

In order to get you jump started with your daily mental practice, I want to leave you with three TOPPS TIPs. 

• Incorporate five minute mindfulness exercises into your routine, such as deliberate breathing like box breathing, with a rhythm and cadence to clear and quiet the mind.

• Practice visualization or imagery techniques before competitions: be mindful to always end on a positive image. If your mind finds a mistake, play out the image as if it were to happen so you know your response. Then reset and start your visualization again on a positive rep outcome.

• Utilize journaling. Write down three things you’re grateful for at the end of the day. Utilizing gratitude has been shown to reduce anxiety, improve mood, sleep, and empathy to name a few!

Of course, don’t hesitate to talk to a sports psychologist or coach about building mental resilience. Here at TOPPS, there are mental health and mental performance professionals who can offer support for anyone struggling with their cognitive well-being or interested in learning ways to optimize their performance in sport, careers, or life!. If any of the information above resonates with you or you’re interested to learn more please reach out to our TOPPS Team, visit our website, or follow our Instagram @TOPPSTalks for the latest info. For more details on the team  and services provided, click here or contact us at admin@txopps.com. 

Remember, mental training is just as important as physical training! Embrace the power of a strong mental game and watch yourself soar to new heights, both on and off the field. 

Reference

Eshmatova-Sarvinoz, M. (2023). Training athletes physically and psychologically. International Conference on Multidisciplinary Science, 1(6), 162–169. Retrieved from http://mjstjournal.com/index.php/icms/article/view/560

Laderer, A. (2023, March 14). Athlete depression: The link between sports and mental health. Charlie Health. https://www.charliehealth.com/post/athlete-depression