The Importance of Self-Care and Well-Being for Sports Coaches
Here I am, exactly 5 months after the last blog post that I published on my website. Interestingly enough, the reason why I was “gone” for 5 previous months is closely connected to the topic of the importance of self-care and well-being for sports coaches. I was working tirelessly with the women’s national team of South Korea from the beginning of April to the middle of August, with only 10 “free” days in June (which were not really free, since there was coaching work that needed to be done, in addition to trying to maximize family time, while also traveling on relation Europe – North America – Asia).
During those few months, I traveled a few times around the world, I changed several time zone, I needed to adjust to a new time zone immediately (because the coaching job never stops), I visited 9 countries, all along while working full time.
While working on preparations for a big competition as a coach – landing to a new continent and changing time zones usually means not getting a few days off and gradually adjusting to a new time zone. It means immediate adjustment and continuation of high performance with and for the team. This is, of course, challenging for athletes and that is the topic that is talked about, but on the other hand – this is extremely challenging also for coaches, and that’s the topic that is not so common.
One of the biggest, most sad ironies in the world of sports is that even though coaches strive to do anything in their power to help their athletes and teams to develop and perform optimally, too often they approach their own job in a way that is harmful for their own well-being. Too high tension, sleep deprivation, elevated stress, poor nutrition, separation from family, and social alienation are very common in high level coaching. Such harmful behaviors and circumstances are neither desirable nor sustainable, and they need to be acknowledged and discouraged.
High level coaching in sports is a demanding and rewarding profession, filled with high-intensity competition, relentless preparation, and constant pressure. While athletes often get the spotlight when it comes to well-being and performance, the mental and physical health of coaches can easily be overlooked and ignored. However, to be an effective, successful, and sustainable leader, a coach must prioritize their own self-care and well-being. This shouldn’t be seen just as a luxury, but it should be considered as essential.
Neglecting physical, mental, and emotional self-care leads to negative outcomes, including burnout, reduced performance, and strained personal relationships. For sustainable success, coaches must prioritize their own well-being and stress management, which will enhance their effectiveness and allow them to foster healthier relationships with athletes and others.
The Challenge of Taking Time for Self-Care
No factor should be more critical to coach well-being than the coach’s own commitment to self-care. This can be a challenge, because coaching community often sees the need to stop and take a rest as a weakness, as something that only “weak” or “not good enough” coaches need to do.
Because the common belief in the world of sports is that “only the strongest and the best coaches can handle and survive all challenges”.
I have witnessed this on countless occasions in the last 15 years of my professional coaching in handball. Coaches very often neglect their own needs, ignore their personal well-being, place themselves at the bottom of their list of priorities, while working intently, devotedly and tirelessly to help their athletes and their teams. They totally empty their energy tanks without ever stopping to fill them.
Even though it’s understandably quite difficult to pull back and take time to rest, it’s extremely important for coaches to monitor their own energy reserves, and acknowledge when they’re getting to the bottom of it. We are not in the best position possible to help our athlete’s development and our team’s success when we are neglecting our own health and well-being.
What I came to realize is that, one of the biggest and strongest negative voices that we all have, is the voice that is telling us that we are too weak if we need to stop, that we are not good enough if we need break, that there is no time to stop because there is always the next competition, the next tournament, the next period of preparation…and that is our own voice!!!! The voice within, which is impossible to escape or to ignore, because it’s deeply embedded in our own minds, and it’s supported with common societal beliefs.
This inner critical voice is something that we all need to work hard (or work hard in taking time to rest) in order to change.
Why is Self-Care Crucial for Coaches
As a coach, you’re not just responsible for strategizing, running practices, and preparing for the matches, you’re the emotional backbone of your entire team! You’re tasked with guiding your athletes through the highs and lows, motivating them, and often serving as a mentor. This role can be incredibly fulfilling, but it also brings immense pressure. If you’re constantly giving to others without replenishing your own mental and physical resources, you’ll eventually face burnout. The challenge is when we have a burnout, but we are not aware of it. It usually comes with fatigue, inability to sleep, difficulty with focusing, being unable to manage our emotions, hard time dealing with stress and anxiety. There are many “silent’ signs pointing towards a burnout, and it’s a vicious cycle if we never take time to slow down and recharge.
Self-care allows coaches to recharge, maintain their emotional stability, and stay sharp in making decisions. It improves your ability to be present with your team, avoid unnecessary conflicts, and deal with the inevitable stresses that come with coaching. When you prioritize well-being and self-care, you’re setting an example for your athletes about balance, self-respect, and long-term performance. It’s a cycle of care that starts with you.
Optimal Pressure and Performance
The relationship between pressure and performance follows a bell curve where the right amount of pressure leads to peak performance. Too much pressure leads to burnout, and too little leads to boredom. Self-care improves resilience and helps coaches stay in the optimal performance zone.
Common Obstacles to Self-Care and Well-Being for Sports Coaches
Unfortunately, self-care is often the first thing to fall by the wayside due to the intense nature of a coach’s schedule and work life. Some of the most common obstacles coaches face include:
Busy Competition and Preparation Schedules
The season never seems to end. Between regular practices, competitions, meetings, travel, and game preparation, there’s little time to breathe. The all-consuming nature of coaching can make it feel impossible to carve out personal time.
Pressure to Succeed
There’s a constant drive to perform. Whether it’s external expectations from organizations, fans, or internal pressure to deliver results, coaches can feel they must always be on and available. This “always-on” mindset leaves little room for relaxation or downtime.
Guilt Over Taking Time Off
Many coaches struggle with the guilt of stepping away. They fear that if they rest, their teams will suffer, or they will miss an important detail. The need to control every aspect of the team’s performance can trap coaches in an unsustainable work cycle.
Fear of Falling Behind
In a competitive environment, many coaches worry that taking a break will cause them to lose their edge. There’s a fear that if they aren’t constantly working, they’ll fall behind other teams or miss a valuable opportunity for improvement.
The Consequences of Never Stopping
Coaches who constantly push themselves without taking time for self-care pay a heavy price. Both mentally and physically, the body is not designed to be in constant high-alert mode. Over time, this can lead to a host of negative consequences:
Burnout
The most common and dangerous consequence is burnout. Burnout affects your ability to think clearly, make good decisions, and relate to others. A burned-out coach is not only ineffective but can become disconnected from their love for the sport.
Chronic Stress and Health Issues
Chronic stress from constantly working leads to a range of physical health problems such as heart disease, hypertension, and a weakened immune system. Sleep deprivation, poor eating habits, and a lack of exercise further compound these issues, leaving coaches in a vulnerable state.
Mental Exhaustion and Anxiety
Mental health suffers when there is no time to recharge. Coaches who never step away often experience anxiety, depression, or feelings of hopelessness. When you’re constantly in a high-stress environment without downtime, it becomes harder to manage emotions and stay grounded.
Reduced Effectiveness and Decision-Making
Overworking doesn’t just affect your health—it also affects your ability to perform. Coaches who don’t rest often find themselves making poorer decisions, lacking creativity, and struggling with communication. The ability to think clearly, handle conflicts, or inspire your athletes diminishes when your mind is running on empty.
The Toll on the Mind and Body
The toll of constantly working without rest is significant. Physically, prolonged stress and lack of sleep can lead to adrenal fatigue, inflammation, and a higher risk of injury or illness. Your body needs rest to recover, and without it, you’ll eventually run out of energy reserves.
Mentally, the constant pressure to perform can lead to chronic anxiety and emotional instability. Without time to process and release tension, coaches often carry stress into every aspect of their lives. This can affect personal relationships, lead to irritability, and create a sense of isolation.
Strategies for Well-Being and Self-Care for Sports Coaches
The reality is that coaching will always be extremely demanding, but that doesn’t mean you can’t make time for yourself. By integrating some (or all) of the suggested self-care practices into your routines, you can improve your leadership and foster high performance in your team. Here are some strategies for self-care and well-being for sports coaches:
Recognize Stress Sources
Identify the five major stressors: communication conflicts, pressure to perform, athlete discipline, lack of program support, and personal time sacrifices. Instead of wearing burnout as a “badge of honor”, coaches should learn to recognize when they are stressed and make recovery a priority.
Acknowledge Mental Well-Being
Coaches should stop pretending they are unaffected by the emotional and psychological challenges of their extremely demanding coaching jobs. Seeking support and acknowledging the toll the work takes on their mental health is key.
Schedule Downtime
Just like how you schedule practices and meetings with the team, you can make rest a priority on your calendar. Whether it’s 15 minutes a day for mindfulness, regular daily walk, or an afternoon off once a week, plan your breaks and actually stick to them.
Make Self-Care a Daily Priority
Self-care should be part of the daily routine, not seen as something “soft” or optional. It is vital for maintaining optimal performance levels, both personally and for the athletes they lead.
Personal Time
Incorporate daily physical activity and monitor work-life balance through regular health checkups.
Delegate Tasks
Learn to delegate responsibilities to assistant coaches or support staff. You don’t need to do everything yourself. Trusting others with smaller tasks can free up valuable time and reduce your mental load.
Practice Mindfulness and Stress-Relief Techniques
Incorporating techniques like deep breathing, meditation, or yoga into your routine can help you stay calm and grounded, even during intense periods. If you want to check out my blog post about meditation, you can do it here – Impact of Meditation in Handball – Finding Flow on the Court.
Physical Activity for Yourself
You coach athletes, but don’t forget to move your own body. Regular physical activity, even something as simple as going for a walk, can reduce stress and improve your mood. Too often coaches forget about this important aspect of self-care.
Improve Work-Life Balance
Coaches should prioritize tasks, delegate less critical responsibilities, and regularly set aside time for personal time and other activities.
Build a Support Network
Have other coaches or professionals to talk to. Sharing experiences and getting advice from peers can help you feel less isolated and more supported.
Self-Care and Performance Connection
There is a strong neurological link between self-care and performance. Self-care helps reduce stress hormones (like adrenaline and cortisol) and boosts performance-enhancing neurochemicals (dopamine, serotonin, oxytocin). This ultimately improves a coach’s attitude, decision-making, and problem-solving abilities. You taking care of yourself helps your entire team.
Outdated Mindsets Holding Coaches Back
When it comes to self-care and well-being for sports coaches, it can be hard to prioritize looking after ourselves when ‘real work’ feels more productive. Ultimately, we need to acknowledge that self-care is the real work – it makes us a better coach, a better leader, and at the end, leads to bringing out the high performance in our teams and athletes.
There are a few outdated mindsets and beliefs that hold coaches back from taking action on well-being and self-care steps. Some of the biggest ones are:
- Viewing burnout as a “badge of honor”
- Pretending to be superhuman and not acknowledging the toll of the work
- Labeling self-care as “soft” and unnecessary
Main Points of Self-Care and Well-Being for Sports Coaches
Coach Well-Being Neglect
Coaches often focus on athlete well-being while neglecting their own health. This is leading to stress, poor nutrition, sleep deprivation, and strained relationships. This is neither desirable nor sustainable.
Stress in Coaching
Coaching brings both joy and stress, and some of the primary sources of stress are: communication issues, pressure to perform, being away from family, athlete discipline, program support, busy travel and competition schedule, and personal life and time sacrifices.
Support Networks
Coaches need strong support networks filled with “energy givers” to provide emotional and social support, helping them cope with stress and stay motivated.
Self-Care
Coaches often place their well-being last, depleting their energy without replenishment. Regular wellness checkups and self-care strategies tailored to individual needs are essential for maintaining a healthy balance.
Conclusion
Self-care is essential for coaches to maintain their resilience, enhance their performance, and be effective leaders. It is not about indulging in leisurely activities but about consciously engaging in behaviors that support mental, physical, and emotional health.
Being a coach is a calling, but it shouldn’t come at the cost of your health and well-being. Prioritizing self-care isn’t just about feeling good – it’s about maintaining the energy, focus, and mental clarity you need to lead effectively. Without proper self-care, coaches risk burnout, poor decision-making, and a lack of focus, which negatively impacts both their well-being and the performance of their athletes.
Remember, as a coach, you’re the foundation for your team’s success, and that foundation must be strong. Take care of yourself so you can continue to take care of others.
References:
- “Determining the role of sport coaches in promoting athlete mental health”, 2020, James E. Bissett, Emily Kroshus, Stephen Hebard
- “The Mental Health of Elite-Level Coaches: A Systematic Scoping Review”, 2024, Joshua Frost, Courtney C. Walton, Rosemary Purcell, Krista Fisher, Kate Gwyther, Michael Kocherginsky & Simon M. Rice
- “Understanding Burnout and Self-Regulation Capacity in Canadian Developmental and Elite Sport Coaches” 2018, Kylie McNeil
- “Coping with stress as a sports coach: Putting theory into practice” 2012, Richard C Thelwell
- “Coaching Better Every Season” 2017, Wade Gilbert
- “Review of literature: Coach and Athlete well-being”, 2020, Van Slingerland
- “Interpersonal psychological well-being among coach-athlete-sport psychology practitioner triads”, 2023, Richard A.C. Simpson ,Faye F. Didymus, Toni L. Williams
- “Rationale for a Focused Attention on Mental Health of High-Performance Sports Coaches”, 2024, Göran Kenttä, Kristen Dieffenbach, Marte Bentzen, Melissa Thompson, Jean Côté, Cliff Mallett, and Peter Olusoga
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