Mental fitness⏱ 2 min read
Avoiding Burnout: Sleep, Stress and Rest
Signs you are doing too much, and the habits that keep body and mind fresh.
Training stress and life stress add up. Too much for too long, without enough recovery, can lead to burnout: tired all the time, playing worse, and no longer enjoying the sport.
Warning signs
- Feeling exhausted even after rest days; heavy legs that do not recover.
- Performance dropping despite training more.
- Poor sleep, irritability, low mood or loss of motivation.
- More frequent colds or niggling injuries.
Protect your recovery
- Sleep: aim for consistent bedtimes; teenagers typically need more sleep than adults.
- Rest days and easier weeks during busy periods.
- Eat enough to fuel your training.
- Keep time for friends, family and other interests.
If the signs appear
Reduce training for a week or two, prioritise sleep, and talk to a coach. If low mood or exhaustion continues, see a doctor.
If you are struggling: talk to someone you trust (a family member, friend, coach or teacher) or a doctor or mental-health professional. If you or someone else is in immediate danger, contact your local emergency number. To find a free, confidential helpline in your country, visit findahelpline.com ↗.
Key takeaways
- Watch for lasting tiredness, worse performance and low mood.
- Sleep, rest days and life balance are part of training.
- Ease off and talk to someone if signs persist.
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