The number of adolescents with mental health conditions is on the rise across the country, with nearly half of teenagers feeling sad and hopeless. As a parent of an adolescent, this data might leave you worried, especially as you navigate this challenging stage of growth and development.
But there is good news. Supporting your teen’s mental health could be helped by encouraging them to take up a sport. Numerous studies show the link between teen sports and improved mental health, higher self-esteem, reduced symptoms of anxiety and depression, and much more. Plus, your child reaps the added physical benefits of regular exercise. Read on to learn all the benefits of teen sports.
What You’ll Learn
- How do sports improve teen mental health?
- What are the mental and physical benefits of playing sports?
- Why are team sports especially beneficial for adolescents?
- Can sports help reduce anxiety, depression, and stress in teens?
- When should parents seek mental health support beyond sports?
Quick Read
Regular participation in sports can support adolescent mental health by improving mood, reducing stress, anxiety, and depression, increasing self-esteem, and building resilience.
Team sports provide additional benefits by fostering social connection, confidence, leadership, and healthy coping skills while encouraging better sleep, more time outdoors, and less screen time. Research also suggests that physically active teens tend to perform better academically and experience lasting mental health benefits into adulthood.
While sports can be an important part of overall well-being, some adolescents experiencing persistent mental health challenges may need additional support beyond physical activity.
How Sports Support Teen Mental Health
The CDC (Centers for Disease Control and Prevention) says helping adolescents maintain positive mental health comes down to the following:
- Helping students feel connected to school/family
- Building bonds and relationships with adults and friends at school
- Letting young people know someone cares about them
Coaches, parents, and other support staff can help support athletes’ mental health with regular check-ins and an open door policy that protects each person’s mental health.
Involvement in teen athletics contributes to all of these outcomes and more. Let’s explore more science-backed ways sports have a positive influence on teen mental health.
10 Scientifically Validated Mental Health Benefits of Sports
Scientists have been exploring the link between exercise and mood for more than 100 years. As a result, they have produced a large body of research on physical activity and mental health, including the link between sports and mental health. Both biological and psychological factors come into play.
Here are 10 mental benefits of sports validated by research:
- Exercise positively impacts levels of serotonin, a chemical that helps regulate mental health, and stimulates the neurotransmitter norepinephrine, which improves mood.
- Physical activity releases endorphins, the body’s natural “happy chemicals,” and reduces levels of the stress hormone cortisol.
- Sports are associated with lower rates of stress, anxiety, depression, body image issues, and suicidal behavior. In a 2021 study involving data from 70,000 high school students, adolescents involved in a sport saw improvements in sleep, self-esteem, and psychological distress.
- Participation in team sports reduces the risk of teen substance use and other reckless behaviors.
- Team sports enhance resilience, empathy, confidence and empowerment.
- They have also been shown to increase executive functioning, creativity, cognitive development, and self-regulation.
- Improved teamwork and social responsibility are additional benefits of team sports for mental health. One study found that individual sport athletes were almost twice as likely to report symptoms of depression than those who played team sports (13 percent vs. 7 percent).
- The more time spent being physically active, the less time a teen spends on social media, which is proven to lower adolescent well-being.
- Teen sports, as well as other outdoor activities, get teens outside so they can experience the benefits of time in nature.
- Sleep improves when teens are physically active—which is important because sleep is essential for maintaining mental health.
What Are the Additional Benefits of Playing a Sport?
Here are some other evidence-based benefits of sports for mental health:
Better physical health: In addition to reducing stress and anxiety, regular exercise improves physical health, thereby boosting teens’ self-esteem and self-confidence.
Social bonding: Organized sports offer a way for teens to connect and bond with others in their age group with similar interests, which can support mental health, emotional well being, and healthy social connections.
Improved grades: Multiple studies show that teen sports participation correlate with higher grades. An analysis of 4,746 middle and high school students found that increasing their activity levels from less than 2.5 hours per week of moderate-to-vigorous exercise to 7 hours per week was associated with a 6 percent to 9 percent increase in the students’ grades.
The Pandemic Impact on Sports and Mental Health Issues
Perhaps nothing shed more light on the benefits of teen sports on mental health than the lack of sports during the early days of the COVID pandemic. The abrupt shutdown of sports organizations showed how sports can support mental health, especially through the structure and social connections adolescents rely on.
One report showed that adolescents showed worsened signs of depression, anxiety, anger, sleep, and quality of life, especially those who played team sports. Girls experienced these symptoms as a higher rate than boys, and the impact was also higher on those low socioeconomic backgrounds.
Is Exercise as Effective as Medicine?
Another study showed that physical activity can be as effective as antidepressants. Researchers divided participants with depression into three groups. One group took part in an exercise program, one group took an antidepressant, and third group exercised and also took medication.
After 16 weeks, depression had eased in all three groups. However, a follow-up study, done six months later, found that the effects of exercise actually lasted longer than those of antidepressants.
Many professional athletes have recognized the benefits of sports for mental wellness. Rollerblade ambassador Javi Garrido was inspired to give back and mentor young athletes because of the impact the sport had on her as a child. She said skating “helped me overcome a challenging childhood, pull myself out of depression, and taught me a path of constant self-improvement.”
“When I see a student overcome themselves or relax and enjoy something that used to cause them so much frustration, I feel completely fulfilled,” she said. “It’s also because I know that as human beings, we learn tools that we later apply to our lives.”
To Ward Off Anxiety, Get Moving
In addition to reducing symptoms of depression, physical exercise such as team sports has been shown to decrease symptoms of anxiety, including performance anxiety. In a study of college students, those who were physically active reported higher levels of excitement and enthusiasm than less active non-athletes.
In another study, researchers found that people who got regular vigorous exercise were 25 percent less likely to develop an anxiety disorder over the next five years.
“Single sessions of activity reduce anxiety, improve mood, and raise feelings of energy that last for several hours. Long-term participation can significantly improve conditions such as clinical anxiety and depression to a degree that rivals medication, both in adults and adolescents,” said Jack Raglin, PhD, Department of Kinesiology, Indiana University-Bloomington.
How Exercise Supports Recovery from Substance Use Disorder
Not only do sports reduce stress and keep anxiety and depression at bay, research shows that regular exercise can help people recover from drug use and stay in recovery long term. Scientists are still looking closely at the neurobiological underpinnings of this discovery. Moreover, they are examining its ramifications for treatment. Essentially, physical activity, such as teen athletics, provides a healthy reward for the brain.
Specifically, addictive drugs stimulate the brain’s reward system. They do this by catalyzing a powerful surge of the pleasure hormone dopamine. Finding healthy ways to increase dopamine is key to successful recovery.
This is especially true in the early days of recovery, when withdrawal cravings can be intense. Evidence shows that exercise can be used as an alternative reward for the body and brain.
The Long-Term Mental and Emotional Health Benefits of Sports
In addition to the immediate mental benefits of sports, playing team sports in high school appears to predict better mental health later in life. A 2019 study tested this theory on close to 10,000 participants, about half of whom experienced childhood trauma. They found that individuals with a history of trauma had a significantly lower chance of being diagnosed with depression or anxiety if they had participated in team sports as adolescents.
Another study, published in the Journal of Adolescent Health, found that youth athletes who play team sports in grades 8 through 12 have less stress and better mental health as young adults. In the study, 850 students from 10 Canadian schools were surveyed about their participation in school sports, such as basketball, soccer, track and field, wrestling, and gymnastics.
Three years after graduation, researchers followed up with the participants. They found that youth who were involved in school sports had lower depression symptoms, lower perceived stress, and better self-rated mental health than those who did not play sports at all. The study authors concluded that playing high school sports protected young people from poor mental health four years later.
According to study co-author Catherine Sabiston, PhD, of the University of Toronto, “Team sports offer a heightened emphasis on group goals, social support, and sense of connection that provide more opportunity for learning adaptive coping strategies that can be essential for long-term mental health.”
When Sports Can Become a Source of Stress, Not Healthy Competition
While sports can provide tremendous mental health benefits, they’re most effective when participation is balanced. For some teens, intense pressure to perform, demanding training schedules, or unrealistic expectations from themselves, parents, or coaches can become a significant stressor. Over time, this pressure may lead to teen burnout.
That’s often why elite athletes struggle with their mental health. In fact, 60 percent of youth athletes report moderate to severe stress levels. And one study found that eating disorders affect 14 percent of elite athletes compared to 5% in the general population.
Signs of burnout in high school athletes may include:
- Frequent fatigue
- Irritability
- Declining performance in the sport or in school
- Loss of interest in a sport they once loved
- Trouble sleeping
- Increased symptoms of anxiety and depression
Parents and coaches can help prevent burnout by encouraging balance, celebrating effort instead of just wins, making time for rest, and reminding teens that their value extends far beyond athletic performance. When sports remain a source of enjoyment, exercise and activities are far more likely to support lifelong mental and emotional well-being.
Is My Child Ready for Youth Sports?
Now that you know the benefits of sports and mental health, you may be wondering, “How do I know if my child is ready?” While children develop at different rates, pediatricians often recommend age 6 as a good time to begin organized sports for children who are ready at a basic level and have core motor skills in place such as running, throwing, and jumping.
If your child is having difficulty with any of these skills it may be good to practice at home to ensure they are ready, as they will need to combine these skills in a sport setting. Enrolling a child in a sport that requires skills beyond their developmental ability can leave them frustrated and unwilling to try.
While sports can be incredibly beneficial for your child, the best outcomes happen when they’re also enjoying the activity, building confidence through healthy competition and learning new skills.
If Your Child Is Struggling, Always Seek Treatment
Teen sports provide many benefits for mental health, but some teens still need additional help for mental health concerns. Ultimately, supporting teens to play sports will give them a strong foundation for physical and mental well-being. However, the mental benefits of sports may not be enough support for every adolescent.
If physical activity and other lifestyle changes aren’t helping with symptoms of depression, anxiety, or other such concerns, or if injury or other stressors are making them worse, it’s essential to seek professional mental health resources before the problem escalates.
Teen Mental Healthcare for Anxiety and Depression at PrairieCare
Sports can be a vital part of a young person finding community, believing in themselves, and channeling stress into a healthy activity, but sometimes, expert support is needed for them to thrive. At PrairieCare, our specialized care for adolescents includes evidence-based approaches to care such as psychiatric care, medication management, and individual and family therapy sessions support teens to heal.
We provide a full continuum of care for teens in the Twin Cities, Mankato, and Rochester. From weekly therapy, to partial and full day programs, to overnight care such as inpatient or residential treatment, we care that meets them where they are in healing and long-term recovery.
Call our team at 952-826-8475 to get your questions answered and to see what service is best for your child. You can also request a complimentary screening using the button below.
Frequently Asked Questions About Athlete Mental Health
How do sports affect teenagers’ mental health?
- Sports can support teen mental health by reducing stress, anxiety, and symptoms of depression while improving mood, confidence, resilience, and overall well-being. Physical activity also promotes better sleep and healthy coping skills.
Why do team sports sometimes reduce symptoms of depression in adolescents?
- Team sports provide connection, social support, and a sense of belonging. Building friendships, working toward shared goals, and feeling supported by teammates can improve confidence and reduce feelings of isolation.
How can pressure, burnout, or overtraining in competitive youth sports contribute to anxiety or depression in teens?
- Too much pressure, intense training schedules, or focusing only on performance can lead to stress, burnout, anxiety, and depression, especially when unrealistic expectations make those challenges worse. A healthy sports environment should prioritize balance, enjoyment, and personal growth.
How to balance academics and sports for teen stress management?
- Teens can manage stress by creating a schedule that balances school, practices, rest, and social time. Staying organized, prioritizing sleep, and making sure to spend time with friends and family outside their sport can help prevent overwhelm.
How can high school coaches identify signs of depression in student athletes?
- Coaches should watch for changes like loss of motivation, withdrawal from teammates, declining performance, mood changes, fatigue, or expressions of hopelessness.
Does playing sports improve self-esteem in adolescents?
- Yes. Sports can build self-esteem by helping teens develop skills, achieve goals, build confidence, and feel connected to a team. The greatest benefits come when the focus is on growth and enjoyment, not just winning.
Sources
- Cureus. 2023 Jan; 15(1): e33475.
- J Clinical Sports Psychol. 2021: 15(3): 268–287.
- J Sports Science Med. 2019 Aug 1; 18(3): 490–496.
- JAMA Pediatr. 2019; 173(7): 681–688.
- Adolesc Health. 2014 Nov; 55(5): 640–4.