Mental Health And The NCAA Tournament: Enjoying Men's March Madness Mindfully

The beginning of spring can be an exciting time for basketball fans and even casual followers of sports. The men’s NCAA basketball tournament takes place over three weekends during March and April each year—hence its nickname, March Madness—culminating in the crowning of a national champion. In addition to providing plenty of excitement, the tournament gives viewers the opportunity to socialize, relax, and relieve stress. Understanding the surprising connections between college basketball and mental health may help you engage with March Madness in a healthy and enjoyable way. Below, we’re providing an overview of the NCAA men’s tournament, discussing the potential mental health benefits of watching sports, and outlining ways you can foster mindfulness while engaging with March Madness. 

What is men’s March Madness? About the men’s NCAA tournament 

The NCAA men’s tournament is the means by which a national champion in college basketball is determined. Its nickname, March Madness, comes from not only the month in which it occurs but also the often unpredictable nature of the games, with lower-seeded teams frequently beating the favorites. (Several notable upsets have already occurred in the 2025 tournament, including 12th-seeded Colorado State beating 5th-seeded Memphis and 6th-seeded Ole Miss knocking out 3rd-seeded Iowa State.) 

The format of the men’s NCAA tournament

The NCAA men’s basketball tournament involves a 64-team bracket of division I basketball teams. (The seven-round tournament starts with 68 teams, with four of the teams needing to win play-in games to advance to the actual tournament.) The schools that participate in NCAA March Madness are chosen on Selection Sunday: the Sunday following the completion of the various conference championships. 

Each of the 64 teams is placed into one of four regions across the country, where the first four rounds are played. The first round and second round take place in different cities across the region. For example, early-round games are being played in Raleigh, NC (Lenovo Center) and Seattle, WA (Climate Pledge Arena). Then the regional semifinals and finals take place in one set location. This year, regional games are taking place in the South Regional (Atlanta, Georgia), the East Regional (Newark, New Jersey), the West Regional (San Francisco, California), and the Midwest Regional (Indianapolis, Indiana). 

The four winners of the regional finals advance to the Final Four, which is played in a different city each year. In 2025, the men’s Final Four, which involves the two semifinal games and the national championship game, will take place in San Antonio, Texas. The national championship game is set for April 7. In addition to crowning a national champion, the tournament names a Most Outstanding Player. This outstanding player is typically a member of the winning team. 

The potential benefits of gathering to watch March Madness live

Social support is considered vital to our ability to foster mental and physical wellness. According to the Centers for Disease Control and Prevention (CDC), maintaining robust social bonds may help improve symptoms of chronic stress, depression, and anxiety while also contributing to healthy exercise and sleep habits. The NCAA tournament provides basketball fans with the opportunity to gather together and take advantage of these benefits of social connection. 

How filling out a tournament bracket can contribute to cognitive health

A common pastime enjoyed during the NCAA tournament involves filling out a bracket to try and predict the winners of each game. While luck plays a significant role in creating a bracket with a high percentage of correct picks, you can also use reasoning and math skills to help you choose your winners. 

The connection between problem solving and cognitive health

There is a connection between mathematical problem-solving and cognitive function. Research suggests that consistently engaging your brain in analytical activities might help reduce the risk of Alzheimer’s disease and other forms of dementia. Picking winners in college basketball games can involve skills that are similar to those involved in mathematical problem solving. 

Taking a math-based approach to filling out your bracket

Understanding statistics may help you fill out your bracket. For example, you may notice that one team has a high 3-point percentage in the second half of their games—and that the other team struggles defending 3-pointers—leading you to pick the former as the winner. Or, you may notice that an outstanding player from one team has been shooting poorly over the last few games, causing you to choose against that school. 

The potential mental health effects of watching sports

While following your favorite basketball team or filling out a bracket can be fun, watching the NCAA tournament may also contribute to certain mental health challenges in some cases. The following are potential psychological concerns to be aware of if you’re planning on following the men’s tournament. 

How watching sports can lead to stress

Research suggests that watching sports events, such as March Madness, can sometimes contribute to stress—which can lead to various health concerns when prolonged over time, such as cardiovascular complications. Many people become strongly attached to their team’s success. This can lead to significant emotional distress during games and negative feelings after a loss. 

Additionally, many people who create brackets have submitted entry fees to office pools or other groups. The financial stakes can cause them to devote a substantial amount of time and energy to watching the games, and they may also increase the stress involved in the tournament. 

The impact of sports gambling

Sports betting is becoming increasingly popular in the United States, and gambling apps and websites frequently advertise during events like the NCAA tournament. While it can be possible to participate in sports betting in a safe and responsible way, some people struggle to set limits for themselves or experience heightened stress due to the nature of gambling. 

Individuals who gamble on sports may “chase their losses” when they lose money or experience a compulsion to bet more when they win. In some cases, the urge to participate more and more in sports gambling can turn into an addiction. A gambling addiction is a serious mental health challenge that can affect an individual’s mental health, finances, and relationships. 

How to foster mental health while watching sports

It can be easy to get swept up in the hype of March Madness when the games are underway. If you experience the above-mentioned mental health effects while watching sports, the following strategies may help. 

Cultivating mindfulness while watching men’s March Madness live

Engaging with March Madness in a healthy manner can start with practicing mindfulness while watching basketball games. Watching sports can cause an increased heart rate, heightened blood pressure, and rapid breathing. To reduce these effects, you might try to periodically bring your awareness to your thoughts, feelings, and surroundings. What emotions are you experiencing? Are you feeling joyous, angry, or excited? What physical sensations are you encountering? You might be tense, warm, or thirsty. 

Checking in with yourself while you’re watching sports can help you self-regulate. For instance, you might realize that you need to drink some water or relax your muscles. It can also help you identify emotions that may be negatively impacting your thoughts and behaviors, such as anger or sadness.  

As you’re watching a basketball game or other event, you could also try to practice deep breathing, which can lower your heart and breathing rate. In addition to practicing mindfulness, it can help to take regular breaks from watching sports on TV. Try spending time outside during halftime or stretching your legs during commercials. Additionally, limiting alcohol consumption can help you avoid exacerbating stress and anxiety.  

Talking to a mental health professional

Experiencing mental health challenges while watching the NCAA tournament can be concerning. However, a qualified therapist can help you explore difficult feelings related to sports fandom, gambling, or related challenges. As a result of working with a mental health professional, you may be able to learn to engage with athletics in a mindful way and develop coping strategies for the stress and anxiety that can arise out of watching sports. 

Fostering mental wellness in March and beyond with online therapy

If you’re interested in learning more about mindfulness, stress management, or other mental health-related practices, you might consider using an online therapy platform. Online therapy is a convenient way of connecting with a qualified mental health professional, since you can meet with them remotely from anywhere you have an internet connection. 

The potential benefits of online therapy

With an online therapy platform like BetterHelp, you can schedule sessions at times that are convenient for you, which can be helpful if you’re planning on watching NCAA tournament games during the day. You can also message your therapist at any time outside of sessions, allowing you to clarify points made during therapy or ask questions about certain concepts, and they’ll respond as soon as they’re able. 

Is online therapy effective?

Research suggests that online therapy may help individuals address mental health symptoms like stress and anxiety. For example, one study suggests that online therapy created “equivalent overall effects” to in-person care in terms of reducing anxiety.