College Sports And Mental Health: Supporting The Mental Health Of College Athletes

College can be a significant period in individuals’ lives, whether starting out or going into graduate school. People who partake in college sports or attend college on a scholarship for athletics may experience unique challenges in this transitional period. If you’re a student athlete or someone who works with college athletes, it can be crucial to understand these connections and how to find support in case of mental health challenges. 

Mental health in college students

The mental health of college athletes can be impacted by pressure to perform, exhaustion, and academic stress.

The NCAA oversees programs that benefit the mental health of college athletes and can be a beneficial resource for students currently experiencing mental health concerns. The NCAA is also the leading source of research on the mental health concerns impacting student-athletes. In addition to taking advantage of resources made available by the NCAA, college athletes can also seek support from trained mental health practitioners.

Is there a mental health crisis among college athletes?

Mental health is often considered a top concern for college athletes. Basketball (including Women’s basketball), football, and other popular team sports can be beneficial for mental health by providing social support from a team, physical activity to relieve stress, and improved self-esteem. However, in some cases, the pressure to perform can take a toll. 

Athletes have spoken out about the mental distress that the demands of playing college-level sports can create. A survey by the NCAA in the fall of 2021 found that 24% of male and 36% of female student athletes felt so depressed it was difficult to function in daily life. Women, members of the LGBTIA community, people of color, and students experiencing economic hardship reported the highest levels of depression and anxiety. Other mental health concerns reported by college athletes included: 

• Exhaustion, overtraining, sleep deprivation, and burnout
• Thoughts of hopelessness
• Depression, especially after a sports-related injury
• Perfectionism
• Neglecting interpersonal relationships
• Academic stress
• Financial worries
• Conflicts with teammates or coaches
• Substance use disorders or eating disorders
• Mental health stigma or discrimination

College athletes experience unique stressors

College life can be an adjustment for anyone, but college athletes often face unique stressors due to the pressure to perform. To best support the mental health of college athletes or find support for yourself, it can be crucial to understand these common challenges. 

Balancing academic life and sports

College academics can be more challenging than high school classes, and balancing the workload with the demands of playing college-level sports can lead to burnout and exhaustion among athletes. Finding a sustainable balance between your academic path, extracurricular activities, sports, and personal life can require having an effective time management strategy. 

Managing high-pressure environments

College athletes can encounter extreme pressure to perform from their schools, families, coaches, teammates, and themselves. This high-intensity, competitive environment can put the mind and body under high stress. Stress is one of the top contributors to mental and physical illness, so athletes may benefit from practicing self-care, being mindful of their mental health, taking breaks when stressed, and reaching out for professional help if the pressure seems to be too much. 

Transitioning from high school to college

Transitioning from high school to college can be stressful, but it can be especially challenging to transition from high school to college sports. College sports are often regarded as more “high stakes,” and the pressure to perform can be more intense. Simultaneously, the challenges of college life, such as social life, academics, and the prevalence of drinking in college culture, can all impact a student-athlete's mental health. 

Someone may be the best athlete at their high school and find it difficult to suddenly compete with many students from across the country who play at the same level. There may also be more pressure from coaches and teammates to perform well. Responding to public attention from college sports fans can also be a new and unanticipated challenge for collegiate athletes. 

Overcoming sports injuries and setbacks

Sports injuries are considered a high-risk factor for the mental health of elite college athletes. Not being able to compete, and possibly never being able to play again, can take a considerable toll on the mental health of someone who has dedicated their time and made sacrifices to have a career in sports. 

Athletes may prevent sports injuries by avoiding over-training. However, accidents can still happen. A safety plan can be put in place to support the mental health of college athletes after an injury is sustained. Planning may be safer than waiting for an accident and not having a support system.  

How colleges can help student athletes

The climate of competition, pressure to perform, and rigorous training can affect athletes’ mental health. Colleges are often responsible for facilitating an environment that promotes the physical and mental health of student-athletes. Some colleges, like Missouri Southern State University, have partnered with online therapy platforms to address the mental health crisis among college athletes. Colleges can also support athletes by making mental health resources readily available, having open conversations about mental health, promoting community-building and peer support, and fighting discrimination. 

The fear of mental health stigma can make some athletes reluctant to get help for their mental health, sometimes not speaking out about the depression they experienced until after their sports careers are over. Reducing the stigma surrounding mental health can be an essential factor for colleges to consider when addressing the mental health concerns of college athletes. Promoting conversations about mental health on campus may be a first step to reducing stigma and making it easier for students to reach out for help when needed. 

Improving mental health support for college athletes on campus

The type of mental health support available on campus is also a factor that colleges might consider. According to a National Association of Intercollegiate Athletics (NAIA) study, mental health training and psychiatric support for college athletes are lacking on most college campuses. However, colleges can make a difference by being the first to make changes in these areas. 

Mental health care strategies for college athletes

College athletes can care for their mental health using various strategies, including practicing self-care, learning healthy coping mechanisms, going to therapy, and setting realistic goals. Below are a few strategies to consider.  

Effective self-care strategies for college athletes

Self-care tips for college athletes often entail steps people can take on their own to improve their quality of life and performance. Regarding nutrition, athletes can use food as fuel to gain energy and support their immune systems with proper nutrition and hydration. Try having snacks and water on hand, avoiding skipping meals, and eating foods you enjoy and are excited about eating. Additionally, prepare yourself for your body to change throughout college due to training and the natural aging process.  

College athletes may utilize stress management techniques like breathing exercises, meditation, and journaling outside of nutritional adjustments. Take care of your social health by participating in activities with your peers, such as game nights, artistic hobbies, or going out to the movies. Rest when you are tired and give yourself time to recover if injured. Talk with your teammates, support each other, and encourage open dialogue about mental health. 

Coping mechanisms

In addition to self-care techniques, college athletes may work with professional counselors or other medical practitioners to learn practical coping skills. The University of Michigan recommends the following skills for student-athletes:

• Muscle relaxation: Progressive muscle relaxation (PMR) is a technique to relieve tension stored in the muscles and promotes stress relief, faster workout recovery, and better sleep. 
• List making: Making a pros versus cons list may help you clarify difficult academic decisions, potentially relieving mental distress. 
• Meditation: Meditation exercises have proven benefits for reducing stress levels, promoting mindfulness, and improving overall wellness. 
• Breathing exercises: Breathing exercises, such as taking a few long and slow breaths, may offer immediate relief from anxiety symptoms. 
• Cognitive reframing: Thoughts often shape how individuals see the world and behave. Thinking positively may significantly impact mental wellness, productivity, and life satisfaction. 
• Self-compassion: Practicing self-compassion can make college athletes more resilient to some of the pressures they experience. 
• Visualization: Visualizing yourself reaching a goal or having a desired outcome, like winning a game, may get you in the right mindset to make your goals a reality. 

One of the risk factors for college athletes is the prevalence of heavy drinking on college campuses. College athletes may use drinking or other substances as unhealthy coping mechanisms to manage the stressors in their lives. Learning healthy coping skills for mitigating stress can improve the mental well-being of college athletes and prevent the development of substance dependency and other potentially harmful behaviors. 

Goal-setting tips for student athletes to reduce stress

Setting realistic goals and making a plan to make them happen may reduce stress and anxiety. Balancing academics, sports, extracurriculars, and personal life can help you to have a time-management plan and be clear on your goals. Working with a therapist or peer support group can be beneficial for gaining emotional support and accountability while working towards your college goals. 

Therapy 

Life after college sports can be a significant adjustment for some athletes, especially if their career ends due to a sports injury. Therapists and counselors can help college athletes create life goals for themselves and learn about their identity outside of the context of sports. The skills learned in therapy may also aid in building resilience, self-awareness, and self-esteem. 

Mental and physical health are linked, so taking care of your mental health can be essential for performing best on the field or court. A study on the effectiveness of cognitive-behavioral therapy (CBT) for supporting the mental health of NCAA division college athletes who had sustained a sports injury found that CBT-based therapy could be a suitable treatment for improving mental well-being. 

Alternative support options

The busy schedules of college athletes may make it more challenging to find time to attend therapy sessions. In these cases, online therapy through a platform like BetterHelp may be a more accessible option for college students because it can be done from home or a college dorm room via the Internet, and there are more flexible scheduling options. 

Athletes can call or text their online counselors after practice sessions or before critical games for words of encouragement or reminders of coping strategies. Online therapy can also make it easier to find a therapist or sports psychologist who specializes in supporting the mental health of college athletes online because there is a more significant selection of professionals to choose from.  

According to the latest research, online therapy is as effective as traditional sessions for treating mental health conditions like anxiety and depression. A 2021 survey by the American Psychological Association found that 96% of psychologists reported believing online therapy was an effective form of treatment.