When you watch pro sports, it’s easy to forget there’s a human being under the jersey. 

They’re marketed as machines: always on, always locked in, always “hungry.” But in the last few years, some of the most dominant athletes on the planet have shattered that illusion by admitting something simple and uncomfortable: 

“I’m not okay right now.” 

That honesty isn’t weakness. It’s exactly what a mindful athlete looks like. 

This post is about that shift: how treating athletes as full humans, and training your own awareness, can unlock deeper strength, physically and mentally, whether you’re competing under bright lights or just playing pickup on a Tuesday night.  

When Superstars Say “I’m Not Okay”

Several high-profile athletes have put their careers, endorsements, and public image on the line just to say: “My mind needs help.”  

  • Simone Biles stepped back from multiple events at the Tokyo Olympics after experiencing the “twisties” — a terrifying loss of air awareness — and later described how prioritizing her mental health over medals changed the global conversation about what strength really is.

  • Naomi Osaka withdrew from the 2021 French Open, explaining she’d been dealing with long periods of depression and that press conferences were worsening her anxiety. Her decision forced the tennis world and media to confront how their systems impact athletes’ mental health.

  • Kevin Love wrote in The Players’ Tribune about having a panic attack during a game and later launched the Kevin Love Fund to push for mental health education and support, especially for young people and athletes.

  • Mikaela Shiffrin recently shared that she was diagnosed with PTSD after a violent crash, describing intrusive images and anxiety that continued long after her body healed. Her recovery involved therapy and repeatedly returning to the start gate until her mind felt safe again.

These aren’t fringe stories anymore. A 2025 mental health overview on athletes notes that when pros talk openly about depression, anxiety, PTSD, or burnout, it directly reduces stigma and helps fans understand that these issues are common and treatable.

The message is clear: no one is immune. Not Olympic champions, not world-class tennis players, not all-stars. And that’s the point. If they can struggle and ask for help, there’s no reason you or your teammates have to pretend you’re fine when you’re not. 

 

What It Really Means To Be a “Mindful Athlete”

Mindfulness isn’t about becoming calm and zen 24/7 or ignoring competition

 In sports science terms, mindfulness is “a mental state achieved by focusing on the present moment and accepting one’s feelings, thoughts, and bodily sensations without judgment.”

Translated into athlete language: 

You notice what’s happening in your mind and body, you don’t run from it, and you respond instead of react. 

Over the last few years, research has stopped treating this as a soft skill and started measuring it:  

  • A 2023–2024 wave of meta-analyses on mindfulness-based interventions in sport found reduced anxiety, burnout, and stress, along with improvements in performance and flow states.

  • Mindfulness combined with physical activity appears to boost overall psychological health more than either alone.

  • Studies on athletes show that mindfulness training improves executive functions and endurance, exactly the skills you need to stay locked in under pressure.

So when we say “practice your mind and body as one”, it’s not just a nice quote. There’s data behind it. 

Four Pillars of Mindful Strength

Think of mindful athleticism as a four-pillar system: 

1. Awareness Over Autopilot

Instead of trying to “zone out,” you’re learning to tune in:

  

  • Heart rate spiking before a big moment? You notice it. 
  • Thoughts racing (“Don’t mess this up”)? You catch that script. 
  • Jaw clenched, shoulders tight? You feel the tension. 

This awareness lets you adjust in real time instead of getting hijacked by your nervous system. Research shows mindful awareness is linked to better self-regulation and decision-making in athletes.

2. Non-Attachment to Outcome

You still care about winning. You still hate losing. 

The difference is where your identity lives. 

A mindful athlete treats the scoreboard as data, not a verdict. The intention of the game is to experience flow, challenge, and the full expression of your skill. The outcome rides in the back seat.

That shift, from “I am my stats” to “I’m a human who plays this game”, is exactly what those high-profile mental health stories are about. 

3. Regulating Your Nervous System

You can’t think clearly if your nervous system is stuck in fight-or-flight. 

Short mindfulness and breathing practices have been shown to reduce stress and anxiety and help athletes refocus in high-pressure moments.

This is where practical tools come in:  

  • Slow, controlled breathing before a free throw or serve. 
  • A 30-second body scan on the bench. 
  • A simple mental cue (“Breathe. Observe. Reset.”) between plays. 

You’re not trying to erase nerves. You’re learning to ride them.

4. Self-Compassion as a Performance Skill

A lot of athletes think the only way to improve is to rip themselves apart after every mistake. 

The research says the opposite: mindfulness training tends to increase self-compassion and psychological well-being, which supports resilience and long-term performance.

Self-compassion doesn’t mean letting yourself off the hook. It means:  

  • You own the mistake. 
  • You talk to yourself like you’d talk to a teammate you respect. 
  • You use the information to adjust, not to destroy your confidence. 

That mindset is exactly what allows a Shiffrin, a Biles, or an Osaka to come back after a public low point and still compete at the highest level.  

Simple Daily Practices To Train Mind and Body Together

You don’t need a monastery or a sports psychologist on payroll to start training this. 

Here’s a simple, realistic framework you can use right now. 

1. Pre-Session: 3–5 Minutes To Arrive

Before practice, a workout, or even a rec-league game: 

 

  1. Sit or stand still for one minute. Notice your breathing without changing it. 
  2. Scan your body from head to toe. Where are you tight? Where are you tired? 
  3. Set one intention that isn’t outcome-based:  
    • “Play loose and curious.” 
    • “Notice my breath every time I feel tense.” 
    • “Compete hard, respect everyone.” 

Even ultra-short routines like this have been shown to improve focus and mental resilience.

2. In-Game: Build a Reset Between Plays

Pick a simple reset that takes 10–20 seconds:  

  • Exhale for longer than you inhale (for example, in for 3, out for 5). 
  • Drop your shoulders and unclench your jaw. 
  • Anchor your eyes on one physical point (the rim, the ball, the line, the horizon) while you breathe once. 

Use this after mistakes, before key plays, and anytime you feel adrenaline spiking. Over time, your body learns: this is our reset, we’re safe enough to perform. 

3. Post-Game: Separate the Human From the Stat Line

After competition or training:  

  1. Write down one thing you did well, one thing you learned, and one thing to work on next time. 
  2. Notice any urge to tear yourself apart. Label it: “That’s self-criticism talking.” 
  3. If the day was especially rough, move your body gently,
  4.  a walk, light stretch. Walking is consistently linked to better mood and lower stress; it’s a simple way to clear mental residue.

This is how you build a long career or long relationship with your sport without burning out: you give your mind as much structured attention as your body.  

Respect the Human Before the Highlight

When you watch an athlete blow up at a ref, disappear from a season, or admit they’re stepping away for their mental health, remember:  

  • You’re seeing one frame of a much bigger story. 

  • Their brain and body have the same stress chemistry as yours. 

  • The pressure, scrutiny, and trauma they face can be intense and constant. 

Mindful fandom means you can still be passionate, still yell at the TV, still ride the roller coaster,  but you don’t forget there’s a human being living a full, messy life underneath the uniform. 

Mindful athleticism means you bring that same respect to yourself:  

  • You train hard. 

  • You compete honestly. 

  • You own your mistakes. 

  • And you take your internal world seriously enough to train it. 

Practice your mind and your body as one. That’s how you unlock the kind of strength that survives bad games, off seasons, injuries, and life hits, the kind of strength that turns challenges into depth and setbacks into growth. 

If You’re Struggling

This article is not medical or psychological advice. If you’re dealing with persistent anxiety, depression, trauma, or thoughts of self-harm, talk to a qualified mental health professional or doctor. If you’re in immediate danger or thinking about harming yourself, contact your local emergency number or a crisis hotline right away. 

You’re not a problem to fix. You’re a human who deserves support.