March Madness Basketball: Coping With Stress And Anxiety

The March Madness women’s and men’s basketball tournaments are the culminating events for NCAA Division I basketball teams in the United States. Games throughout the tournament can be exciting to watch as fans root for their favorite team, hoping they can make it to the women’s or men’s Final Four and bring home a national championship. The NCAA basketball championships are known for producing many upsets and intense games before crowning a winner. 

Although the tournament can be exciting to watch and follow, it can also be a significant source of stress and anxiety for some individuals. Stress and anxiety related to sports can make watching the game or following the tournament challenging and may impact a person’s health. Below, we’ll examine how sporting events like March Madness can affect mental health, and then we’ll share coping strategies for managing stress and anxiety. 

Are you experiencing high stress levels?

Connecting with a therapist may help

What is the March Madness men’s basketball tournament? 

The March Madness tournament is the men’s and women’s final tournament of the season and generally comes after conference play for teams. On Selection Sunday, a committee sets the field of 68 teams—including the first four games, which consist of the eight last teams to make it into the tournament—and the entire first round. The event occurs in cities across the United States. Host cities change as teams move out of the first and second rounds and into the regional semifinals, called the Sweet 16, and regional finals, called the Elite Eight. 

After the regional finals, there are four teams left. These teams compete in the national semifinals, also called the Final Four, with the winners playing in the NCAA tournament final. In addition to a national champion being crowned, the most outstanding player or tournament MVP may also be recognized following the final game. Throughout the process, fans root for their favorite teams, with many creating brackets of predictions about who will win and who will lose. 

Why can March Madness be stressful?

Emotional investment in the March Madness men’s basketball tournament

For people supporting a favorite team, March Madness may become an emotional investment. This may mean that wins and losses can feel personal, even though the fan has no direct control over what happens during the game. Feeling emotionally invested without direct control over the outcome of an event may cause stress and anxiety.

Pressure associated with NCAA tournament brackets

Many people who follow the NCAA tournament create a bracket to predict the outcome of each game. Although the bracket can be a fun way to follow the tournament, it can also make each game's result seem more important and meaningful. This can increase stress and anxiety and may cause a person to worry or engage in maladaptive coping mechanisms during the tournament.  

Social dynamics

March Madness is often a group event, with viewing parties, discussions, and debates dominating social interactions. While these gatherings can be fun, they may also introduce stressors like peer pressure and the challenge of managing differing opinions. The competitive atmosphere may make some people feel they need to defend their team or their bracket choices to friends, family, and co-workers, which can further heighten anxiety. 

Recognizing signs of stress and anxiety

Following a team or sport through a championship or end-of-season event can be stressful. It may be beneficial to recognize the signs and symptoms of stress and anxiety before the NCAA tournament starts to help manage their impact. The symptoms of stress and anxiety to look out for may include physical signs, emotional signs, and behavioral changes. 

Physical signs

Feelings of stress or anxiety may cause physiological changes in the body by engaging the fight-or-flight response. This adrenaline rush can impact the body in many ways, some of which may include: 

• Tension or tightness. Muscles, especially in the neck and shoulders, may feel tight due to prolonged stress.
• Racing heartbeat. The adrenaline rush during close games can lead to a pounding heart.
• Fatigue. Overstimulation from watching games late into the night or frequently checking bracket updates can affect sleep quality and wear you down.
• Upset stomach. Stress and anxiety can cause digestive issues like nausea or indigestion.

Emotional signs

There may also be emotional signs of stress or anxiety that can occur when following the NCAA tournament. One common emotional sign is increased irritability, especially when the team that you support is struggling. This could cause you to snap at others, including loved ones, over small things that would not normally cause irritation. 

In addition to irritability, individuals who are experiencing stress or anxiety may also feel an increased sense of restlessness. It may feel challenging to sit still during tense moments or focus on anything other than the game. People who are deeply attached to their brackets may also experience hopelessness or dread if the teams in their bracket lose. 

Behavioral changes

In an effort to manage the stress and anxiety of the NCAA tournament, some individuals may experience behavior changes in addition to physical and emotional impacts. These may include things like: 

• Avoidance: ignoring responsibilities or skipping work and social commitments to watch games or study brackets
• Overindulgence: excessive consumption of snacks, alcohol, or caffeine as a way to cope with stress
• Isolation: opting to watch games alone to avoid the pressures of group settings or interactions
• Escalating reactions: shouting at the screen or becoming overly emotional over the outcome of a game

Strategies to cope with stress during the NCAA tournament

While the excitement of March Madness can be enjoyable, the stress that may come with it does not have to define your experience. By adopting a few simple strategies, you may be better able to stay calm and balanced and fully enjoy the games while reducing stress and anxiety. Some keys to coping with stress and anxiety during the NCAA tournament may include: 

• Plan ahead. This may mean identifying games that you want to watch early on and sticking to a schedule. Setting a schedule may help a person balance work and home life with watching the tournament. It may also be helpful to plan out viewing logistics to avoid the stress of managing social gatherings at the last minute. 
• Practice mindfulness. Throughout each game and in the tournament as a whole, it may be helpful to focus on what is happening in the moment rather than on what could go wrong in the future. Strategies such as deep breathing techniques or meditation may help a person remain mindful and focused. 
• Focus on enjoyment and fun. The NCAA tournament is meant to be a fun and exciting experience for fans. It may be helpful to focus on the fun elements such as exciting endings or great plays rather than if the team you support wins or loses. 
• Take breaks as needed. If the tension becomes too great, it may be a good idea to step away from the game or the tournament as a whole. 
• Accept the ups and downs. March Madness is known for upsets and unexpected results. It may be helpful to embrace this rather than resist it. 

Managing the pressure of brackets

For people who build brackets, it may be helpful to remember to set realistic goals and expectations. This means accepting that unexpected outcomes are part of the process and remembering that it is unlikely for a person to correctly predict the outcome of the entire tournament. It may be helpful to remember that the bracket is for fun and not a measure of expertise. 

Throughout the tournament, it may also be beneficial to celebrate small victories, like witnessing fun games or great plays. Focusing on enjoyable social elements such as watching the games with friends might also help relieve the pressure of a bracket.

Recovery after the tournament

After the tournament has ended, it may be helpful to focus on memories of the fun and exciting moments rather than the disappointing moments. It may also be a good time to take a break from basketball or sports in general and focus on other hobbies or events. Strategies such as reflective journaling or mediation can help a person to move forward after March Madness. 

For fans, the tournament can become part of daily life for over a month, and watching or following games can take up a lot of time. That’s why reestablishing a daily routine afterwards may be important. For example, you might focus on reestablishing healthy eating habits or exercise routines that may have fallen away during the tournament. 

Are you experiencing high stress levels?

Connecting with a therapist may help

Connecting with a professional for support

In some cases, it may be beneficial for a person who is experiencing stress or anxiety due to March Madness or another reason to connect with a therapist or mental health professional. Therapists may suggest a variety of strategies to help reduce stress and anxiety, such as cognitive behavioral therapy (CBT) and mindfulness techniques. 

Attending in-person therapy sessions at a brick-and-mortar office can be challenging for some, however, whether due to transportation issues or cost. Online therapy sessions are often more convenient, as they can occur from anywhere with an internet connection and personal device, and they’re also typically more cost-effective than in-person sessions. This means that an individual can attend therapy from a place where they are comfortable at a time that is convenient for them. Research suggests that online CBT may be an effective way to reduce the impact of stress while addressing the underlying causes.