Elite athletes say do these 6 things to build psychological resilience

The pressure to perform at your peak—whether in professional settings, athletic pursuits, or personal challenges—can create intense psychological stress that impacts both mental wellbeing and actual cognitive performance outcomes. While elite athletes operate under extreme conditions, their strategies for building robust mental health support systems offer valuable insights for anyone seeking to optimize their emotional resilience and cognitive performance.

Research consistently demonstrates that social support networks significantly influence stress response, recovery, and overall mental health support outcomes. Studies published in Psychological Science indicate that individuals with strong support systems show better stress hormone regulation and improved emotional processing during challenging situations. The experiences of Olympic athletes, who face some of the most intense performance pressures imaginable, reveal practical approaches that can be adapted for everyday wellness optimization.

Understanding how to systematically build and leverage mental health support can provide a crucial foundation for sustained high performance and emotional resilience. These evidence-based strategies, drawn from elite athletic experiences and supported by psychological research, offer actionable guidance for creating your own comprehensive support network.

6 Evidence-Based Strategies for Building Mental Health Support Systems

1. Establish Professional Mental Health Guidance

Professional therapeutic support serves as a cornerstone for mental health optimization, providing specialized tools and objective perspectives that friends and family cannot offer. Research suggests that working with mental health professionals may help individuals develop more effective coping strategies and emotional regulation skills.

Brazilian skateboarder Rayssa Leal's success story illustrates this principle—her therapeutic support played a significant role in helping her achieve her second Olympic bronze medal after initial struggles. The combination of professional guidance and immediate team support helped her refocus during critical moments.

Implementation approach: Consider working with a licensed therapist, sports psychologist, or counselor who specializes in performance psychology or stress management. Many professionals now offer telehealth options, making access more convenient.

Scientific rationale: Studies indicate that cognitive-behavioral therapy and other evidence-based therapeutic approaches are associated with improved stress management, emotional regulation, and performance outcomes. Professional guidance provides structured frameworks for processing challenges and developing resilience strategies.

2. Cultivate Your Immediate Support Circle

Your closest support network—family, friends, and teammates—provides the emotional foundation that enables you to take risks and recover from setbacks. Research in social psychology demonstrates that perceived social support is strongly associated with better stress resilience and faster recovery from difficult experiences.

Andrea Spendolini-Sirieix's father demonstrated this principle when his supportive conversation after her challenging 10m platform final went viral, emphasizing the importance of being seen as a complete person beyond just performance outcomes.

Implementation approach: Identify 3-5 people who consistently provide emotional support without judgment. Communicate your needs clearly—whether that's encouragement, practical help, or simply someone to listen. Schedule regular check-ins to maintain these connections.

Scientific rationale: Studies suggest that strong social bonds may help regulate cortisol levels and support healthy stress response patterns. The quality of relationships appears more important than quantity for mental health benefits.

3. Practice Vulnerability and Open Communication

Sharing struggles and challenges, rather than maintaining a facade of constant strength, can significantly reduce psychological burden and create opportunities for meaningful support. Research indicates that emotional disclosure is associated with improved mental health outcomes and stronger social connections.

Olympic medalist Alison dos Santos emphasized the importance of being open about struggles and making himself approachable, believing that honest communication benefits everyone involved in high-pressure situations.

Implementation approach: Start small by sharing manageable challenges with trusted individuals. Practice expressing emotions clearly and specifically rather than using general terms like "stressed" or "fine." Consider journaling as a way to process thoughts before sharing them.

Scientific rationale: Studies suggest that emotional expression and social sharing may help reduce rumination and negative thought patterns while strengthening interpersonal bonds. The act of verbalizing experiences can support emotional processing and stress reduction.

4. Recognize Your Complete Identity Beyond Performance

Maintaining perspective on your worth as a person separate from your achievements or performance outcomes provides crucial psychological protection during challenging periods. Research in identity development shows that individuals with multifaceted self-concepts demonstrate greater resilience to setbacks in any single domain.

As Olympic champion Beatriz Souza noted, "We are human beings, we are not machines. So we need to be embraced; we need support." This recognition of humanity beyond performance creates space for authentic connection and emotional processing.

Implementation approach: Regularly engage in activities and relationships that have nothing to do with your primary performance area. Cultivate interests, hobbies, and connections that reinforce your identity as a complete person with multiple valuable qualities.

Scientific rationale: Studies indicate that identity diversification may help buffer against depression and anxiety when facing setbacks in any single life domain. Multiple sources of self-worth appear to provide psychological resilience during challenging periods.

5. Maintain Ongoing Mental Health Conversations

Consistent, ongoing dialogue about mental health and emotional wellbeing prevents issues from building up and creates a culture where seeking support feels natural rather than crisis-driven. Research suggests that regular mental health check-ins are associated with better early intervention and prevention outcomes.

Athletes like Lindsey Jacobellis and Frances Tiafoe exemplify this approach, discussing their ongoing work with mental coaches and the value of external perspectives in maintaining psychological health throughout their careers.

Implementation approach: Schedule regular mental health check-ins with yourself and trusted supporters. This might include monthly conversations with close friends, quarterly sessions with a therapist, or weekly self-reflection practices. Create systems that make these conversations routine rather than reactive.

Scientific rationale: Studies indicate that preventive mental health approaches and early intervention strategies are more effective than crisis-only responses. Regular monitoring and support may help maintain emotional balance and prevent more serious mental health challenges.

6. Build Community Through Shared Experience

Creating connections with others who understand similar challenges provides unique forms of validation and practical wisdom that general support networks cannot offer. Research in peer support demonstrates that shared experience connections are associated with reduced isolation and improved coping strategies.

The emphasis on community and mutual understanding among elite athletes illustrates how shared challenges can create powerful bonds that support everyone involved. This principle applies beyond sports to any high-pressure or specialized environment.

Implementation approach: Seek out groups, communities, or individuals who face similar challenges in your field or life situation. This might include professional associations, support groups, online communities, or informal networks. Focus on both giving and receiving support.

Scientific rationale: Studies suggest that peer support relationships may provide unique benefits including normalized experiences, practical coping strategies, and reduced stigma around seeking help. Shared understanding can enhance the effectiveness of social support.

Building Your Mental Health Support Foundation

Creating a comprehensive mental health support system requires intentional effort and ongoing maintenance, but the investment pays significant dividends in both performance and overall wellbeing. The most effective approach involves combining multiple types of support—professional guidance, close personal relationships, peer connections, and structured self-care practices.

Start by assessing your current support network and identifying gaps where additional resources might be beneficial. Remember that building strong mental health support is not a sign of weakness but rather a strategic approach to optimizing your psychological resilience and performance capacity. Individual needs and responses to different support strategies can vary significantly, so it's important to work with qualified mental health professionals to develop personalized approaches that align with your specific circumstances and goals.

The experiences of elite athletes demonstrate that even the highest performers benefit from comprehensive mental health support systems. By applying these evidence-based strategies consistently, you can create a foundation that supports both peak performance and long-term emotional wellbeing.