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PLAY ON: THE POSITIVE IMPACT OF SPORTS ON TEENS

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PLAY ON: THE POSITIVE IMPACT OF SPORTS ON TEENS

Co-author: Véronique Boudreault, PhD, PsyD, professor at Université de Sherbrooke and holder of the Aléo Research Chair

Adolescence is a pivotal time of change—in our bodies, our perspectives, and our emotions—that presents many challenges for youth. But what if sport was one of the keys to successfully navigating the ups and downs of adolescence? Playing sports is more than just a way to stay in shape; it can play a vital role in young people’s development and help safeguard them from psychological distress.

What are the mental health benefits of sports? And what valuable skills can our teens learn on the field, in the pool, or on the track?

Let’s take a closer look at the benefits of sport on teens’ well-being in this first article in our series on sports and mental health, written in collaboration with CF Montréal. 

Read on for an in-depth analysis by Véronique Boudreault, PhD, plus testimonials from passionate soccer player Éloi, age 16, and Félix Brillant, coach at the CF Montréal Academy.

In collaboration with CF Montréal

Key facts

In the context of sport, mental health can be defined as follows:

A dynamic state of well-being in which athletes can realize their potential, see a purpose and meaning in sport and life, experience trusting personal relationships, cope with common life stressors and the specific stressors in [. . .] sport, and are able to act autonomously according to their values. (Küttel & Larsen, 2020).

In other words, sport can promote mental well-being . . . but can become a risk factor when poorly structured.

According to a 2022 survey by the Canadian Fitness and Lifestyle Research Institute, 79% of Quebec teens aged 12 to 17 play sports, and 38% play competitively. This strong participation rate illustrates just how central sport is to Quebec culture and the daily lives of our youth.

HOW SPORTS ARE BENEFICIAL FOR YOUNG PEOPLE’S MENTAL HEALTH

“I started playing soccer around the same time I started hockey, when I was about 5 years old. One day, I told my dad I just wanted to play soccer year-round. I was already passionate about it and got really hooked on the sport!” Éloi, 16, U16 player at the CF Montréal Academy

 

MORE RESILIENCE AND BETTER STRESS MANAGEMENT 😬

Sport is widely recognized for its beneficial effects on young people’s mental health, promoting psychological well-being and reducing the risk of anxiety and depressive disorders.1,2

First and foremost, exercise releases endorphins—neurotransmitters that help regulate mood and reduce stress, thereby improving overall well-being.3

With regular exercise, these effects accumulate and strengthen a person’s resilience in the face of everyday challenges. For example, physical activity helps regulate the stress hormone cortisol, which makes it easier to remain calm under pressure.4,5

Éloi has experienced this first-hand: “Soccer definitely helps me manage stress in my daily life. Playing in major events against top-level teams has made it easier for me to mentally prepare for stressful situations.

This ability to transfer lessons learned through sport to other spheres of life common among young athletes. For Éloi, the benefits of sport extend far beyond the field: “At the end of the day, preparing for an exam at school is no different than preparing for a soccer match. My sport has helped me manage stress in all areas of my life, including school. I rarely get nervous before exams now, because I’m used to feeling this stress and know how to keep things in perspective.

SOCIO-EMOTIONAL DEVELOPMENT 📈

Participation in sports has also been associated with better overall mental health, thanks in large part to the positive influence they have on socio-emotional skill development.6 Sports provide a structural framework in which youth can learn to manage their emotions, practise perseverance in the face of adversity, and adopt a growth mindset.7

These skills are even more evident in a competitive context, where athletes regularly deal with failure and bouncing back from setbacks.8

Soccer coach Félix Brillant sees these benefits every day: “Some of my young players react quite well to adversity. They’re resilient and able to put things into perspective after a loss. They stay positive and encourage each other, even when things aren’t going well.

Whether his team wins or loses, Brillant sees every situation as a learning opportunity: “Win or lose, I can see the progress they’re making. Sport is a great character builder!

ESSENTIAL SKILLS 💪

Competitive sports provide a rich learning environment that teaches adaptability and other skills that apply in daily life, including the following:

  • Organization
  • Prioritization skills
  • Perseverance
  • Stress management
  • Teamwork9

In addition to these practical skills, sports help boost self-confidence. By learning to set and achieve progressive goals, young athletes develop a sense of competence and accomplishment.10

Eloi’s experience is the perfect illustration: “The discipline that soccer requires, like having to train every day, helps me stay on track with my schoolwork. Over time, I’ve learned that procrastination, whether at school or on the soccer field, isn’t helpful.

PROTECTION AGAINST PSYCHOLOGICAL DISTRESS 🧠

Another important way in which sports support mental health is by strengthening players’ social connections and sense of belonging.

Young people who play a team sport or participate in another structured sporting activity often benefit from a support network that has a protective effect on their mental health.11

Being part of a team or group boosts teens’ self-esteem and sense of self-efficacy while reducing the risk of social isolation.12

Coach Brillant stresses the importance of this social framework: “Collectively, sport has a real impact on the sense of belonging that young people feel. Team spirit, mutual aid, encouragement: these are all things you find in team sports like soccer. We win together and we lose together. Players form a strong bond, even kids who didn’t know each other at the start of the year can become very close by the end of the season.

He also emphasizes a coach’s vital role in helping young athletes maintain balance in their lives: “Staying active and expending energy does wonders for mental health. But it’s our job as coaches to make sure our players don’t burn themselves out. We need to keep an eye on their fatigue and sports-related stress. We want them to understand that competition is a performance, and that every performance comes with its share of stress. It’s perfectly normal, and we’re here to guide them through it.

For Éloi, the connection between well-being and sports is clear: “Because I play soccer, I often find myself working with a team and meeting new people at tournaments. I think it’s helped me improve my social skills. Playing soccer with good players, against good teams motivates me and gives me a sense of pride.

In short, the benefits of playing sports go beyond the physiological. Sports are also a powerful lever for mental health, as long as they’re played in a healthy, balanced environment that considers the overall well-being of young athletes.

THE IDEAL LEVEL OF PHYSICAL ACTIVITY FOR YOUTH

The World Health Organization recommends that young people engage in at least one hour of moderate to intense physical activity every day.

But they don’t have to aspire to the Olympics to reap the benefits of exercise: just moving a little every day can make a real difference. Whether at home, at school, or while playing—indoors or outdoors—walking, dancing, cycling, or simply getting some fresh air . . . it all counts!Ce qui importe, ce n’est pas la performance, mais bien la régularité… et le plaisir.

It’s not about the result. It’s about consistency—and having fun! 

POTENTIAL RISKS

Although sports are known to promote personal and social development, it’s important to recognize that they can also have a negative impact on mental health.

Too much pressure, not enough supervision, and overtraining can all chip away at psychological well-being.

📌In our next article in this series, we’ll discuss situations where sports can become a source of anxiety, and what signs to look out for to prevent psychological distress in young athletes.

HOW TO SUPPORT MENTAL HEALTH AND BALANCE IN YOUNG ATHLETES

In order to reap the positive benefits of sport, young athletes need guidance that is caring, well structured, and attentive to their needs.

Parents, coaches, and mental health professionals must work together to create a fulfilling, balanced, and sustainable sports experience.

🎯 This will be the focus of our third article in this series, where we’ll explore specific strategies for encouraging youth to take part in sports while safeguarding their mental health.

 

ADDITIONAL RESOURCES

In collaboration with

Sources:

1Lubans, D. R., Richards, J., Hillman, C. H., Faulkner, G., Beauchamp, M. R., Nilsson, M., … & Biddle, S. J. (2016). “Physical activity for cognitive and mental health in youth: A systematic review of mechanisms.” Pediatrics, 138(3), e20161642.
2Eime, R. M., Young, J. A., Harvey, J. T., Charity, M. J., & Payne, W. R. (2013). “A systematic review of the psychological and social benefits of participation in sport for children and adolescents.” International Journal of Behavioral Nutrition and Physical Activity, 10(1), 98.
3Dishman, R. K., Berthoud, H. R., Booth, F. W., Cotman, C. W., Edgerton, V. R., Fleshner, M. R., … & Zigmond, M. J. (2006). “Neurobiology of exercise.” Obesity, 14(3), 345-356.
4Gerber, M., Best, S., Meerstetter, F., Walter, M., Ludyga, S., Brand, S., … & Pühse, U. (2018). “Effects of stress and exercise on the cortisol awakening response: A narrative review and meta-analysis.” Psychoneuroendocrinology, 98, 97-110.
5Puterman, E., Lin, J., Blackburn, E., O’Donovan, A., & Epel, E. (2011). “The power of exercise: Buffering the effect of chronic stress on telomere length.” PLoS One, 6(5), e19663.
6Vella, S. A., Oades, L. G., & Crowe, T. P. (2014). “The role of the coach in facilitating positive youth development: Moving from theory to practice.” Journal of Applied Sport Psychology, 26(1), 33-48.
7Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.
8Tamminen, K. A., & Holt, N. L. (2010). “A meta-study of qualitative research examining stress and coping among adolescents in sport.” Journal of Sports Sciences, 28(14), 1563-1580.
9Fransen, K., Decroos, S., Vande Broek, G., & Boen, F. (2018). “Leading from within: The relative importance of leaders’ structural, active, and passive team roles in predicting team identification, cohesion, and team confidence.” International Journal of Sport Psychology, 49(4), 293-312.
10Bailey, R., Hillman, C., Arent, S., & Petitpas, A. (2013). “Physical activity as an investment in personal and social change: The human capital model.” Journal of Physical Activity and Health, 10(3), 299-307.
11Holt, N. L., Neely, K. C., Slater, L. G., Camiré, M., Côté, J., Fraser-Thomas, J., … & Tamminen, K. A. (2017). “A grounded theory of positive youth development through sport.” Sport, Exercise, and Performance Psychology, 6(1), 19.
12Slater, A., & Tiggemann, M. (2011). “Gender differences in adolescent sport participation, teasing, self-objectification and body image concerns.” Journal of Adolescence, 34(3), 455-463.