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Head Games

Getting Burned…Out

Editor’s note: Don Kalkstein is the sports psychologist and performance enhancement coach for the Dallas Mavericks and the Texas Rangers. He also operates SportSpectrum, a sports psychology business, in Arlington, Texas, where he consults with athletes nationwide. For information regarding rates for clinics or training sessions for individuals, contact Don Kalkstein at ThinkToWin@sport-spectrum.net. Don will conduct team clinics at the Lonestar qualifier in Dallas this weekend.

By Don Kalkstein, M.A., C.A.G.S.

Players, coaches and parents often experience a feeling of burnout during what seems to be the most important time of the year. Whether it happens in the midst of tournaments, championships or other stressful activities, this burnout usually occurs at the wrong time. I frequently see athletes, coaches and parents when they are at their wits end. Their burnout is normally characterized by frustration, aggravation, anger and a total lack of interest in something that typically brought them joy and excitement.

I am often asked the questions of “what,” “how” and “why” about burnout. While each case seems to have a different element depending on the individual, I feel that it is important for players, coaches and parents to understand the factors associated with burnout. In my experience, this situation can be overcome and the athlete, coach or player can continue having a healthy experience with the situation that has caused them such stress.

What is Burnout?

Burnout in sports is often defined as physical, emotional and mental exhaustion, but can also be the distress resulting from such exhaustion. It's a condition in which the athlete, coach or parent experiences stress over an extended period of time resulting in reduced motivation and interest in the activity. In short, you're worn out, tired of the sport and don't ever want to see another volleyball or court again!

Some Causes and Solutions to Reverse the Onset of Burnout

There are many causes of burnout and it usually develops slowly over time rather than suddenly. I have listed three basic causes with suggested solutions to reverse the onset of burnout. You may need to combine these solutions to meet your specific needs. If you feel that you are completely exhausted both mentally and physically, the only real way to recharge the battery is to take time off from the sport. Many professional and Olympic athletes experience the same feeling but they understand that taking time away from their sport is not only healthy but is often motivating.

#1 Cause of Burnout: Pressure to Win

Whether you're working hard to place at the National Tournament or just fighting for a spot on your high school team, too much pressure to win (from others or self-imposed) can be extremely frustrating. It's a vicious cycle. Your ambition and drive to succeed actually cause your performance to decline. When you have put everything into your sport and cannot see the end of the tunnel, you start to ask yourself “Why am I doing this?”

Solution: Rediscover the Process

Winning is great, but remember not to put the cart before the horse. Throw all your mental and physical energy into what you are actually doing. Most athletes, coaches and parents lose focus on the process. This “process” pertains to the actual training that develops the athlete. Rediscover such items as: focus, concentration, goal setting, physical skill or items that enhance your performance of the skill itself. Too often the athlete concentrates exclusively on the outcome, which can lead to disappointment. Concentrating on the process gives the athlete the foundation needed for competition.

#2 Cause of Burnout: Overworked and Lacking Fun

Most people involve themselves in a sport because of the entertainment and fun values. Whenever the fun of sport vanishes for an extended period of time, you're setting yourself up for burnout. You may become too serious or too intense about performing well, and the whole point of the activity is lost. Even the greatest athletes understand that at the end of the day, enjoyment is the most important part of their success. If you spend all your time working on your sport, no time is left to live. Sport at any level should be fun or your performance will decline and burnout will become much more likely.

Solution: Schedule Fun and Other Events back into Your Life!

If you're good at remaining on schedule and training to perfection, you might as well adjust your schedule to find a place for fun. Reduce the number of hours you train and focus on the quality of training. Plan to attend social activities and other events that have nothing to do with your sport. I have taught many of my clients the pleasure in learning different hobbies and developing other interests. These athletes begin to see themselves grow as a person, and can watch their love of “their sport” come back to them. As you inject joy back into your life, sport becomes less of a chore and you're free to be more creative.

#3 Cause of Burnout: Poor Social Support

Poor social support is one of the most common sources of burnout in sports. This might mean poor relations with your coach or fellow players. If you are a coach, you may have lost the support of your team. Whatever the case, it is very difficult to remain upbeat and motivated in a climate of a perceived lack of social support. Today’s athlete is faster, stronger and smarter than the athletes of years before. It is important to keep those around you involved in your thoughts and feelings. I have seen so many athletes detach themselves from those who helped them the most. Your support system is there for you because of who you are, not what you do. When things start to get rough, the person experiencing early stages of burnout will usually begin to become reclusive and not accessible.

Solution: Reconnect With Others

It's impossible to be best friends with everyone on your team or to have the complete support of everyone you know outside of your sport. As you strive for optimal performance, however, it's sometimes easy to forget the enormous impact that social support has on both self-esteem and performance. You might think that there isn't any time to develop those relationships because you are too busy performing and trying to succeed. The fact is, a balanced social life off the court and social cohesion within the team setting acts as a buffer against potential burnout. Share your feelings with others and they will be glad to reciprocate. Get out of the sport setting and go see a movie. Keep in touch with friends and relatives and share your good and bad times with them.

Remember to reduce the pressure to win, find time to have fun, and get connected socially. If these tips don't work and your feelings of burnout continue to persist even after you've taken time off, you may want to seek the assistance of a sports psychologist.