Mental Burnout? How Rest Empowers Athletes to Thrive

Picture of By Jesse Engelbrecht

By Jesse Engelbrecht

An athlete lying on the ground during training looking tired and burnt out

In the relentless world of sports, mental burnout is a lurking threat that can hinder an athlete’s performance and overall well-being. The pressures of constant training and competition can take a toll, leading to exhaustion, impaired decision-making, slowed reactions, and diminished resilience. However, there is a powerful antidote: rest. In this blog, I’ll dive into the detrimental effects of mental burnout, how rest empowers athletes to thrive, explore the science-backed benefits of rest, and equip you with practical strategies to integrate rejuvenation into your athletic journey. Get ready to discover how embracing rest can empower you to thrive both on and off the field.


Picture your mind as a fertile field where you sow the seeds of skills and knowledge. A tennis player cultivates a powerful serve, a golfer hones the rhythm of a perfect swing, and a sprinter sharpens the explosive agility of a start. Each practice session nurtures these seeds, strengthening them into robust skills.

But remember, even the richest soil can’t be ceaselessly sown without rest. Overworking it can sap its vitality, reducing its yield. The same holds true for your mind. Relentless training without sufficient rest can lead to mental exhaustion, resulting in an overwhelmed mind when the pressures of competition mount. A mind fatigued can cloud decision-making, slow reactions, and diminish resilience under pressure — all crucial elements in competitive sport.


Conversely, when the mind is adequately rested, it is as if we’ve expanded our “mental bandwidth”. A well-rested mind affords a greater capacity for tactical decision making, quicker responses, and enhanced mental resilience — crucial faculties that can mean the difference between victory and defeat when the stakes are high.

This balance between rest and work isn’t an abstract notion; it’s rooted in scientific evidence. Studies from Sports Medicine (2015) and The Journal of Strength & Conditioning Research (2016) underscore the significant role of rest in boosting an athlete’s performance. Without adequate rest, an athlete’s performance can fall short.

As Seneca wisely put it, “The mind must be given relaxation—it will rise improved and sharper after a good break.” Your mental field needs its fallow time, its period of restoration, to ensure it continues to yield a bountiful harvest of athletic excellence.


Taking care of your mind involves a mix of activities, all designed to fit your unique needs. Meditation, for example, can help clear your mind and reduce stress, even if you only have a few minutes each day.

Doing things you enjoy, like reading, listening to music, or walking in nature, can help your mind relax and recharge. Taking breaks from screens, especially before bed, can also greatly improve your mind’s rest.

Spending time outside, building relationships with friends and family, and trying new activities unrelated to your sport can also help your mind stay sharp. And of course, good sleep is a must. Getting enough quality sleep each night is a key part of letting your mind rest and recharge.


Remember, taking time to rest isn’t a sign of weakness. It’s a key part of getting your mind ready to perform its best.

So, reflect on this: when did you last allow your mental field to lie fallow? Are you maintaining a balance between rigorous training and the vital rest needed to rejuvenate your mind? Remember, a well-rested mind expands your mental bandwidth, setting the stage for peak performance.

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Jesse Engelbrecht

SportMind Founder,
High Performance Coach,
& Squash Professional

A professional and dedicated coach full of enthusiasm and passion for helping and teaching.

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