When Life Feels Heavy: Using Sport as an Outlet and Playing Your Best
When Life Feels Heavy: Using Sport as an Outlet and Playing Your Best
Sports are more than just a game—they’re a passion, an escape, and sometimes, the best way to process life’s challenges. But what happens when things outside of your sport start to feel overwhelming? Whether you’re dealing with personal struggles, the loss of a loved one, school stress, or the pressure of playoffs, it can be tough to stay focused and perform at your best.
The good news? Your sport can also be your outlet, your safe space, and a way to channel emotions into something positive. I know it has been for me, and especially with my teammates’s support.
Here’s how to keep your head in the game when life off the ice, field, or court feels like a lot.
1. Acknowledge Your Feelings
First, it’s okay to admit when things are hard. You might be feeling sad, frustrated, or distracted, and that’s normal. The key is to recognize those emotions without letting them take over. Instead of ignoring your feelings, allow yourself to acknowledge them, then shift your focus to using your sport as a healthy release.
2. Reframe the Pressure
It’s easy to feel like you have to play well, especially in big moments like playoffs. But what if you flipped that pressure? Instead of thinking, “I have to be great today,” remind yourself, “I get to play today.” Your sport is something you love. Let that passion drive you, not the weight of expectations.
3. Control What You Can
Life outside of sports can feel unpredictable, but in competition, you control your effort, attitude, and focus. Break the game down into simple, controllable actions:
- Win your battles.
- Keep your feet moving.
- Stay engaged in every moment. Focusing on what you can control helps eliminate distractions from what you can’t.
4. Set a Clear Focus for Each Game
When emotions are high, it helps to simplify the game. Instead of overthinking everything, set one small goal for yourself:
- Be first to the ball/puck.
- Take quick, hard shots.
- Communicate with my teammates. Giving your mind one key focus point keeps you grounded and in the moment.
5. Use Physical Reminders
Sometimes, a simple visual or physical action can help keep your mind in check:
- Tape Message: Write initials, a word like “GRIT,” or something meaningful on your equipment as a reminder of why you play.
- Deep Breaths: If you feel frustration building, take a deep breath at a pause in play, shake out your arms, and say, “Next play.”
- Pre-Game Rituals: Listen to a favorite song, say a prayer, or do a quick visualization to get locked in before the game starts.
6. Let Your Sport Be Your Outlet
Instead of seeing your sport as something adding pressure, use it as a release. When life is stressful, the game can be a place where nothing else matters—just you, your teammates, and the competition. Channel your emotions into competing harder, playing with passion, and giving your best effort every moment.
7. Honor Those You Love
If you’re playing through the loss of a loved one, use your sport as a way to honor them. Think about what they would want for you—to see you playing hard, having fun, and doing what you love. Playing in their memory can be a powerful motivator.
Final Thoughts
Life will always have ups and downs, but your sport can be a constant—an outlet, a passion, and a way to work through challenges. When things off the field, ice, or court feel like a lot, lean into the game. Control what you can, play with heart, and trust in yourself.
You’ve got this. One play at a time.