Thriving Through the Holidays: Mental Health Tips for Athletes
For some, the holiday season can mean connecting with family, enjoying time off from school or work, and participating in seasonal traditions. But for many, including athletes, the holidays also bring stress, time management challenges, disruptions to schedules, and high-stakes athletic competitions.
While athletes are no strangers to stress, the holiday season brings unique challenges that can add to it.
In a recent study from the National Alliance on Mental Illness (NAMI), 64% of people with mental health conditions reported that the holiday season made their conditions worse. To help you protect your wellness, continue to practice athletic excellence, and manage your time, we will review some strategies to help you stay grounded and make the most of the holiday season.
Plan Ahead
As an athlete, nearly every minute is accounted for during the season - from practice, physical therapy, mental health therapy, academics, sponsorship requirements, and competition travel to studying and meals. This can make the holidays tricky since family members may not always understand how structured your time needs to be.
Involve Family in Your Schedule
Many coaches and/or teams will give athletes workouts/practices to engage in individually during the holiday season. To ensure you have time to complete these workouts, share your schedule with your family before the holidays start. If they’re aware of your commitments, they can plan gatherings, meals, and special holiday traditions around your availability. This approach allows you to fully participate in family events without compromising your athletic responsibilities or feeling stretched too thin.
Integrate Family into Athletic Activities
Family members who are not always home may be in town for the holidays. There may be times when you have to choose between spending time with family and completing your athletic responsibilities. If possible, consider inviting family members to join you for some of your athletic activities, like morning runs, conditioning sessions, or stretching. Family members may even be interested in watching your practices! This inclusion can create special bonding moments and help your family gain a better appreciation of the commitment and dedication you put into your sport.
Prevent Burnout
While the holiday season may bring some disruptions, it also offers a rare opportunity for rest and recovery. Even if you’re feeling pressure to “stay ahead,” giving yourself a few true “free days” can be incredibly beneficial to your mental and physical wellness.
Embrace Free Days to Recharge
During the holidays, it’s tempting to use downtime to squeeze in “extra” workouts, especially when coaches suggest it as a way to stay ahead. But sometimes, true rest is the best preparation. Giving yourself a day or two to simply relax, sleep in, or enjoy time with friends and family allows your body to recover and your mind to reset. Use these off days to embrace hobbies, spend quality time with loved ones, or have a quiet day just for yourself. These moments of balance help improve resilience. Plus, well-rounded athletes are more prepared to take on future challenges.
Recognize Stressors and Create a Plan
The holiday season can amplify stressors like family dynamics, travel, and heightened emotions. For athletes, these can add another layer of mental strain on top of existing athletic pressures. Recognizing your stressors and making a plan to address them can help you stay grounded.
Identify Stressors
At Athlete Insight, our team is here to help you explore what events, occasions, or incidents may cause distress. We work with clients to reflect on past holiday seasons to determine what has caused stress; recognizing these stressors allows you to take proactive steps to cope.
Prepare Coping Strategies
If you know that family events or travel bring tension, be proactive to manage the known stressors. At Athlete Insight, we work with athletes to practice and implement coping tools. For example, if you’re overwhelmed at family events, you could excuse yourself for a quick walk outside, listen to music to reset, or call a friend. Knowing you have options for self-care can make a big difference when stress levels rise.
Practice Gratitude and Mindfulness for a Balanced Mindset
The holiday season is not only a time for celebration but also a perfect opportunity to reconnect with yourself; taking a moment to reflect on what you appreciate can foster a sense of calm and perspective. Expressing gratitude has been shown to improve mental health. By actively engaging in gratitude and mindfulness practices, you can build a more balanced mindset that helps you navigate the challenges of the season while maintaining your well-being.
Make a Gratitude List
Take a few minutes to write down things you’re grateful for and why you are grateful for those things. This might include personal growth, supportive teammates, family members, or achieving a new personal best. By acknowledging these positives, you’re able to appreciate both the athletic and personal parts of your life, creating a stronger, more resilient mindset for the future.
Find Relaxation Techniques that Work for You
Practicing mindfulness—whether through deep breathing, meditation, or simply listening to music—can help you feel present and unwind from any pressures you feel in either sports or personal life. The holiday break can be a great time to practice these skills, which contributes to your mental resilience both on and off the field.
As the holiday season approaches, balancing the demands of sport, family, and self-care isn’t easy, but with planning, open communication, and proactive self-care, you can find a sense of balance that allows you to thrive and embrace restoration.
At Athlete Insight, we understand the unique pressures athletes face, especially during high-stress times like the holidays. Our providers can collaborate with you to manage holiday stressors and develop strategies that support holistic resilience and well-being. Working with a therapist can help you refine skills like mindfulness and gratitude, empowering you to maintain a positive mindset and stay grounded through any season. By investing in your mental wellness, you’re setting yourself up for a strong return to your sport, as well as a more balanced and fulfilled athlete.