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Navigating Low Mood as a Sportsperson After a Critical Incident

Writer's picture: RIZERIZE

For athletes and coaches, the aftermath of a critical incident brings a unique emotional challenge. The grief of loss, whether it’s a home, belongings, or someone close, often intertwines with the pressure to perform, leaving little room to process low mood. Yet, acknowledging and working through sadness is critical—not only for emotional well-being but also for staying connected to the purpose that drives your performance.

This guide steps away from the conventional, offering distinct strategies tailored to your experience as a sportsperson.


Navigating Low Mood as a Sportsperson After a Critical Incident


1. Redefine What Strength Looks Like

Athletes are conditioned to equate strength with endurance and pushing through pain. In this context, strength means being honest with yourself and knowing when to prioritize emotional recovery.

  • What to Do:

    • Ask yourself: “What would I tell a teammate feeling like this? Can I extend the same kindness to myself?”

    • Redefine strength as adaptability: “Today, strength is showing up in whatever capacity I can manage.”

    • Create a mantra: “Acknowledging my emotions makes me stronger, not weaker.”



2. Incorporate “Emotional Conditioning” Into Practice

Your training is already highly structured—why not dedicate a small part of it to emotional conditioning? This can help integrate emotional recovery into your existing routine without feeling like a distraction.

  • How to Practice Emotional Conditioning:

    • Spend the first few minutes of warm-up reflecting on an emotion you’re carrying. Acknowledge it, then set it aside temporarily: “I feel sad, but for this next hour, I’ll focus on my movements.”

    • Use post-practice cool-downs to release tension with specific breathing exercises or journaling about how the session felt emotionally.

    • Assign a recovery exercise specifically for your mind, like visualization or mindfulness, alongside your physical recovery plan.



3. Find Purpose Beyond Performance

When sadness dulls your connection to the game, it helps to identify purpose outside of winning or results. Your role as an athlete or coach extends far beyond stats and scores.

  • How to Reconnect With Purpose:

    • Frame your efforts as contributions to a greater cause:

      • “How can I use my platform to inspire others facing similar challenges?”

      • “How can my resilience uplift my team and community?”

    • Set intentions before games or practices, such as dedicating your effort to a person or value that matters to you.



4. Develop a Mental Recovery Playlist

Music can be a powerful tool to shift mood and provide solace. Build a playlist tailored specifically to your emotional needs during this time.

  • Playlist Tips:

    • Include songs that resonate with your emotions rather than trying to immediately "fix" them. For example, a calming instrumental track might help you process feelings.

    • Add tracks that remind you of resilience or connection—maybe something tied to team victories or personal achievements.

    • Use the playlist as part of a pre-sleep ritual, a cooldown, or even during travel to away games.



5. Engage in Purposeful Rituals of Letting Go

Sadness often feels heavy because it builds up without release. Design small, intentional rituals to “let go” of emotional weight, even if temporarily.

  • Ideas for Rituals:

    • Write down worries or sadness on paper, then physically discard it—crumple it, burn it safely, or throw it away.

    • Incorporate a symbolic gesture during stretches, like imagining you’re exhaling sadness with every breath.

    • Use water as a ritual, whether it’s a calming bath or simply visualizing stress washing away in the shower.



6. Leverage the Team Dynamic in a Unique Way

Teams are more than performance units—they’re networks of shared experiences. Leaning on your team doesn’t always mean deep conversations.

  • What to Try:

    • Create a shared space for quiet, reflective activities, like group journaling or a team mindfulness session.

    • Implement a lighthearted “emotional check-in” system with teammates before practice using symbols or gestures rather than words.

      • For example: A thumbs-up for “feeling okay,” a neutral hand for “just getting by.”

    • Play a collaborative game unrelated to your sport to foster connection and ease tension.



7. Build a Safe Space Away From the Arena

Sometimes, low mood stems from associating your work environment with pressure. Create a space—physical or mental—that’s entirely your own.

  • How to Build Your Space:

    • Dedicate a corner of your home, hotel room, or locker to objects or activities that bring comfort: a small photo, a favorite book, or a scented item.

    • Use visualization to create a mental safe zone. Picture a place where you feel calm and secure, revisiting it whenever needed.

    • Commit to time in this space daily, even if just for 5 minutes.



8. Lean Into Creativity

Engaging in creative outlets can help process sadness in ways that physical or verbal expression cannot.

  • Creative Options to Explore:

    • Sketch or doodle emotions without focusing on skill or technique.

    • Write a letter to yourself, a loved one, or even to sadness itself.

    • Create a vision board of things you want to build in your life moving forward, focusing on small, achievable steps.



9. Use Rest Strategically

Low mood often drains energy, but rest isn’t just about sleep—it’s about intentional downtime that restores your mental state.

  • What Rest Can Look Like:

    • Engage in “active rest” by walking in nature or listening to a guided relaxation exercise.

    • Use naps tactically—20–30 minutes during the day to reset without disrupting nighttime sleep.

    • Set boundaries around distractions, like limiting media consumption, to allow your mind genuine rest.



10. Reframe the Timeline of Healing

Low mood can make the future feel distant or uncertain. Reframing your expectations for recovery can reduce pressure and foster hope.

  • How to Reframe:

    • Focus on the present moment: “What small step can I take today to feel even 1% better?”

    • Recognize that healing is nonlinear, with ups and downs that don’t erase progress.

    • Create a personal affirmation: “I am allowed to take the time I need to feel whole again.”



Final Thoughts

Low mood after a critical incident doesn’t mean you’ve lost your edge as an athlete or coach—it means you’re human. By integrating unique strategies like emotional conditioning, purposeful rituals, and leveraging team dynamics, you can navigate sadness in a way that supports both healing and performance.

Remember, your strength lies not in avoiding sadness but in meeting it with compassion, creativity, and purpose. Step by step, you’ll find balance again—both on and off the court.


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