Let’s talk about something many athletes, coaches, and parents face—burnout.

Burnout isn’t just about feeling tired after a long day. It’s a state of physical, mental, and emotional exhaustion caused by prolonged stress. For athletes, burnout can hurt your performance, your relationships, and your passion for the sport.

But here’s the good news: you can beat burnout by understanding it and taking the right steps.

What is Burnout?

Burnout happens when the balance between stress and recovery tips too far toward stress. Signs of burnout include:

• Chronic fatigue that doesn’t go away with rest.

• Decreased performance in games or practices.

• Lingering muscle soreness for more than 48 hours.

• Mood swings or lack of motivation.

• Physical symptoms like headaches, tension, or difficulty sleeping.

If this sounds familiar, it’s time to make a change.

5 Steps to Beat Burnout

Here’s how to recover and rediscover your passion for the game.

1. Prioritize Recovery

Recovery isn’t optional. Ensure you’re getting 7-9 hours of sleep per night, eating nutrient-rich foods, and using recovery techniques like foam rolling or stretching. Remember: rest is part of progress.

2. Set Realistic Goals

Break your goals into smaller, achievable steps. Instead of focusing only on big outcomes, celebrate progress. Success is a journey, not a sprint.

3. Reconnect With Joy

Take a moment to remember why you started playing. Was it the thrill of the game, the friendships, or the challenge? Find ways to make the game fun again, even if it’s as simple as smiling during practice.

4. Talk About It

Don’t keep everything bottled up. Share how you’re feeling with someone you trust—a coach, parent, or teammate. Expressing your thoughts can lift the weight off your shoulders.

5. Adjust Your Workload

Burnout often comes from overtraining. Focus on quality over quantity and give yourself permission to take breaks when needed. Recovery not only prevents burnout but improves performance too.

When to Seek Help

If burnout is affecting your performance, relationships, or mental health, seeking professional help is key. A physical therapist or sports psychologist can help you recover, manage stress, and create a sustainable plan to thrive.

-Dr. Jamie

Included in all newsletters will be a link to sign up for in-person coaching. All coaching is done on a first-come-first-serve basis.

Email and text reminders will be sent out upon scheduling