Mental Wellness Check-In: How Athletes Can Recognize the Signs of Burnout

For athletes, pushing the limit is natural. Training schedules, competition demands, academic responsibilities, and social expectations can all add up — and while the physical grind is visible, the mental and emotional toll is what goes unnoticed and overlooked. That’s where mental wellness check-ins become vital. In my dissertation, Emotional Intelligence Wellness Education for Male Student-Athletes: A Qualitative Case Study (Blount, 2025), I found that athletes often struggle to identify and express emotions related to stress, fatigue, and performance pressure. Left alone, unacknowledged feelings can accumulate and manifest as burnout.

So, what is burnout?

Burnout isn’t just being “burnt out.” It’s being in a place of emotional, mental, and physical depletion brought on by extended stress and imbalance. For athletes, it may come across as:

• Emotional: Feeling exhausted, uninspired, or removed from your sport

• Physical: Less focus, slower recovery, or lack of motivation/drive

• Mental: A change in mindset about things that used to feel exciting that now feel forced

What to watch out for:

1. Constant Fatigue Above Training

Everyone’s tired after a workout, but if the fatigue lingers even after recovery days, it may be a sign that your body and mind are not in sync or are somehow overwhelmed.

2. Irritability and Mood Swings

In my research, I found that athletes often described snapping at teammates, coaches, or even family without understanding why. This would be a prime example of a clear sign of emotional stress.

3. Fading Motivation

If practice feels like a task rather than what you’ve been waiting for all day, or if “going through the motions” becomes normal, pause and assess.

4. Loss of Identity Outside of Athletics

A key theme from my dissertation was how athletes linked their self-worth entirely to how they perform. When huge obstacles come, this kind of identity crisis can evoke feelings of misery — a strong signal of emotional burnout.

How to Check In With Yourself:

A self-assessment doesn’t mean documents or appointments, just honest and open reflection.

Try these quick tips:

• Ask yourself daily: “Am I ready to show up today?” AND “Am I happy to show up today?”

• Rate your energy 1-10 post-performance and pre-bedtime. If you’re experiencing low ratings, take a deeper look within.

• Track how you’re feeling in a journal. Monitor and track trends of disappointment, sadness, or agitation to help you intervene before burnout becomes too severe.

• Check the balance in your life: When was the last time you did something outside of sports that genuinely made you happy?

Why This is Important:

Acknowledging burnout early is essential for long-term success. As emphasized in my dissertation, emotional intelligence isn’t just about managing emotions — it’s about being able to clearly be aware of, understand, and address emotions. Athletes who take the time for routine wellness check-ins are better prepared to protect their mental and emotional wellness while engaging in high-performance activities.

Burnout doesn’t mean you’re not strong enough. It’s a sign that something isn’t working. It’s a sign for change. By being consistent and intentional about checking in with yourself mentally, you give yourself the ability to fully protect your emotional and physical well-being.

Strong mind.

Strong game.

Strong future.