My coaching services include helping athletes with managing burnout. Burnout has been at the forefront of my work since undergrad – when I looked at the burnout rates specific to sport organizations themselves. Complemented by my master’s work in sport psychology (and my thesis research on athlete burnout in DIY/alternative sport spaces), I can focus on this work with my clients.

So, why does burnout happen to some of us and not everyone (not even if we’re on the same team)? And how can we, as athletes, recover from it?

Athletes are known for their commitment and dedication to their sport. However, this level of dedication can also lead to burnout, which can negatively impact their performance and overall well-being. Burnout is a state of physical and emotional exhaustion that results from prolonged stress and can manifest as reduced motivation, fatigue, and feelings of detachment. In order to prevent burnout and maintain peak performance, athletes can benefit from a routine that focuses on managing stress, promoting self-care, and building resilience.

1. Manage Stress: Stress is a common factor that can contribute to burnout in athletes. Therefore, it is important for athletes to learn effective stress management strategies. This can include techniques such as mindfulness meditation, deep breathing, and progressive muscle relaxation. By managing stress, athletes can reduce the negative impact of stress on their physical and mental well-being.
2. Promote Self-Care: Athletes often prioritize their sport over their own self-care, which can lead to burnout. Therefore, it is important for athletes to prioritize self-care activities such as getting enough sleep, eating a balanced diet, and engaging in relaxation techniques. By taking care of their physical and mental well-being, athletes can improve their resilience and prevent burnout.
3. Build Resilience: Resilience refers to an individual’s ability to adapt to stress and overcome adversity. Athletes can build resilience by developing a growth mindset, setting realistic goals, and practicing positive self-talk. By building resilience, athletes can better cope with stress and setbacks, which can prevent burnout.
4. Develop a Support Network: A support network can provide athletes with emotional support, guidance, and encouragement. Athletes can develop a support network by building positive relationships with coaches, teammates, family, and friends. By having a support network, athletes can better manage stress and prevent burnout.
5. Embrace Recovery: Recovery is an essential component of athletic performance and preventing burnout. Athletes can embrace recovery by incorporating rest days into their training schedule, engaging in active recovery techniques, and prioritizing sleep. By embracing recovery, athletes can improve their physical and mental well-being, which can prevent burnout.

Preventing burnout is essential for athletes to maintain optimal performance and overall well-being. Make sure that you have a training plan that focuses on managing stress, promoting self-care, building resilience, developing a support network, and embracing recovery, athletes can prevent burnout and achieve their goals in a sustainable way.

Want to check in on your current burnout rate? PN has a quick assessment.

Hey there, my fellow hot messes athletes! Today I’m going to talk about a topic that’s near and dear to our disorganized, caffeine-fueled hearts: athlete burnout. As athletes, we’re all about pushing ourselves to the limit, but sometimes that can backfire and leave us feeling a little more not than hot. So, how do we avoid burnout and stay on top of our game? Let’s dive in!

First of all, let’s define what we mean by burnout. Burnout is when we feel physically and mentally exhausted, lose motivation for our sport, and struggle to perform at our best. It’s like hitting a wall – suddenly we can’t keep going, no matter how hard we try. It’s like the Kool-Aid Man in reverse.

Now, as hot messes, we might be used to feeling like we’re always running on empty. But when it comes to athletics, burnout is no laughing matter. It can derail our progress, potentially lead to injury, and make us feel like we’re failing at something we (used to) love.

So, what can we do to prevent burnout?

1. Prioritize self-care and rest: That means getting enough sleep, eating well, and taking breaks when we need them. I know, I know – taking breaks feels like the worst thing we can do for our athletic performance. We’re used to pushing ourselves to the brink of exhaustion and ignoring our own needs. Make sure that you have a scheduled “off” season, too. Taking breaks will help you recharge both mentally and physically and come back as an even stronger athlete.
2. Embrace imperfection: We tend to put a lot of pressure on ourselves to be perfect. Perfection is impossible – and continually striving for it can lead to burnout. Recognize that mistakes and setbacks are a natural part of the process, and use them as opportunities to learn and grow. By taking the pressure off yourself, you can prevent burnout and experience more joy in your sport again.
3. Remember the big picture: Athletics are important, but they’re not everything. When you’re feeling stressed or burnt out, remind yourself of the big picture. Why do you love your sport? What are your goals? What do you hope to achieve? By focusing on the bigger picture, you can put your current struggles into perspective and avoid burning out.

The next time you feel like you’re about to hit a wall (and not the figurative “wall” that runners frequently speak of), take a break. Go for a walk, read a book, or just sit and stare into space for a while. Nature is cool – AND restorative!  Your body and mind will thank you, and you’ll be a better athlete (and less of a hot mess) for it. Remember, you’re not a machine – take care of yourself, and you can keep striving for those athletic goals!