In this article, Dr. Mirhom, AFH Chief Wellbeing Officer, in collaboration with our partners at APA Foundation outlines five research-backed principles that reframe mental wellbeing as a core component of athletic training. Grounded in leading medical and psychological research, these insights offer athletes a smarter, more sustainable approach to protecting performance, preventing burnout, and building resilience for the long game.
1. Train Your Brain,Like You Train Your Body
Key Evidence:
Cuijpers et al., 2020, American Journal of Psychiatry
What the study showed:
This large meta-analysis reviewed dozens of randomized trials and found that structured, regularly scheduled psychological interventions significantly reduced depression and anxiety symptoms, even when used preventively rather than during a crisis.
Takeaway:
Mental well-being improves through repetition, structure, and consistency, not motivation alone. Just as strength or endurance develops through planned training sessions, mental resilience develops when practices like reflection, therapy, or skills training are built into a weekly routine. Waiting to “feel like it” is ineffective; scheduling is what creates gains.
2. Don’t Wait for Injury Time to Get Help
Key Evidence:
Wang et al., 2005, American Journal of Psychiatry
What the study showed:
This landmark epidemiological study demonstrated that many people experience long delays, often years, between the onset of mental health symptoms and first treatment. Longer delays were associated with worse outcomes and greater long-term impairment.
Takeaway:
Mental health works like orthopedic injuries: early evaluation leads to faster and more complete recovery. Normalizing early check-ins and low-threshold support prevents problems from becoming entrenched and harder to treat.
3. Invest in your Rest
Key Evidence:
Baglioni et al., 2011, American Journal of Psychiatry
What the study showed:
This meta-analysis established insomnia as an independent risk factor for developing depression, rather than merely a symptom of it. Sleep problems often precede mood disorders.
Takeaway:
Sleep is not passive downtime; it is active neurological recovery. Protecting sleep protects mood, emotional regulation, and cognitive performance. Treating poor sleep early is a form of mental health prevention, not a luxury.
4. Build Recovery Days Into Your Mental Schedule
Key Evidence:
West et al., 2016, JAMA
What the study showed:
This national study of physicians found strong associations between chronic workload, insufficient recovery, burnout, and depressive symptoms. Persistent strain without recovery predicted worse mental health outcomes.
Takeaway:
High performance without recovery leads to breakdown, not resilience. Psychological recovery must be intentional and scheduled, especially during periods of high demand, travel, or transition. Rest is a performance strategy.
5. Play for Purpose, Not Just the Scoreboard
Key Evidence:
Alimujiang et al., 2019, JAMA Network Open
What the study showed:
This large cohort study found that individuals with a stronger sense of life purpose had significantly lower all-cause mortality, even after controlling for health behaviors and demographics.
Takeaway:
Purpose stabilizes motivation when outcomes fluctuate. When goals are connected to meaning rather than only metrics, individuals are more resilient to setbacks, transitions, and pressure.
To see these five principles brought to life, visit Athletes for Hope on social media and explore our latest post.
Join the conversation, share with a teammate, and take the next step toward making mental wellbeing part of your everyday training.