The impact of gratitude in sport is often overlooked by players and coaches. Gratitude is so much more than just a temporary feel-good emotion in response to counting your blessings. Gratitude has the potential to be a consistent character trait developed with intentionality over the course of a season or a lifetime.
The term gratitude comes from the Latin word “gratia” which means thankfulness or gratefulness. “The gratitude muscle is like any other muscle, in that it must be flexed periodically to remain strong”. The key takeaway here is that you can cultivate gratitude and become a more grateful person, athlete, and teammate by treating gratitude like a skill you train in your sport. In other words, the more you practice gratitude, the more naturally and consistently it will come to you.
The Benefits of Gratitude in Sports
The benefits of gratitude in sport are countless. Research shows that practicing gratitude promotes mental and physical health, improves relationships, leads to more social connections, increases self-esteem, enhances mental resilience, improves sleep, and reduces student athlete burnout. Gratitude has been linked to lower symptoms of depression and has been shown to reduce toxic emotions such as feelings of envy, resentment, frustration, and regret that can be harmful disruptors to team-cohesion and accessing a flow state of mind for optimal performance. Cultivating gratitude helps athletes shift focus from what’s lacking or stressful to what’s available and motivating.
What happens in the brain?
Expressing positive emotions such as gratitude and thankfulness can actually change the neural pathways in your brain. Researchers have found that expressing gratitude produces higher levels of activity in the hypothalamus which influences your metabolism and stress levels. Expressing gratitude also releases dopamine and serotonin in the brain causing people to feel happier, less depressed, and less stressed out.
Expressing and receiving gratitude can immediately improve a person’s mood, but it can also have a lasting impact on your relationships. In the context of team sports, gratitude can significantly improve the interpersonal relationships within your team. In sum, grateful players make better teammates and team leaders. They will also enjoy their sport more, be more mentally tough, and less likely to burnout.
3 Tips to Strengthen your Gratitude Muscle
When getting started with a gratitude routine for sports, keep these simple tips in mind to set yourself up for success.
- Express gratitude towards the people in your support system including coaches, teammates, athletic trainers, sport psychologists, opponents, parents, etc.
- Reflect on your past achievements and growth over the course of your season and your playing career. Focus on more than just wins, consider how you have improved and what you have learned.
- Be specific! Specificity matters.
5 Gratitude Exercises for Athletes
Integrating gratitude into daily routines doesn’t require much time or effort, but the effects can be profound. Here are 5 strategies for athletes:
- Write a hand-written letter thanking a person who has impacted your athletic career and explain why you are thankful they are in your life.
- Keep a gratitude journal writing down 2-3 things a day that you are thankful for related to your sport such as qualities in your teammates and coaches, or what you love about playing the game.
- Take a gratitude walk either before or after trainings and competitions to reflect on why you are thankful to play your sport.
- Do a daily mindfulness exercise bringing to mind all the things you are grateful in your sport.
- Write gratitude sticky notes and leave them on your teammates’ lockers or on their bags to communicate to your teammates (and coaches) that you appreciate them.
Ready to add gratitude to your mental game?
Gratitude doesn’t always come naturally but it is a skill you can build with practice. Athletes who train it tend to enjoy their sport more, connect better with their teammates, handle setbacks with more resilience and experience less symptoms of burnout.
Here at Headstrong Mindset, Dr. Brooke Rundle helps athletes and coaches build the mental skills behind confident, sustainable performance, including gratitude in sports. As an AASP Certified Mental Performance Consultant and licensed sports counselor in Denver, Colorado, she blends clinical training with sport performance psychology to help you compete with a stronger mindset.
- Schedule your complimentary 15-minute consultation today.
- Learn how mental performance coaching can help you build gratitude, resilience, and team connection.
- Start training the mindset that keeps you loving the game, season after season.
References
Gabana, N. T., Steinfeldt, J., Wong, Y. J., Svetina, D., & Chung, Y. B. (2019). Attitude of gratitude: Exploring the implementation of a gratitude intervention with college athletes. Journal of Applied Sport Psychology, 31(3), 273–284. https://doi.org/10.1080/10413200.2018.1498956
Morin, A. (2014, November 23). 7 scientifically proven benefits of gratitude that will motivate you to give thanks year-round. Forbes. Retrieved from https://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/#5173c7f5183c.
Oppland, M. (2017, April 28). 13 most popular gratitude exercises & activities. Positive Psychology. Retrieved from https://positivepsychology.com/gratitude-exercises/.
Korb, A. (2012, November 20). The grateful brain. Psychology Today. https://www.psychologytoday.com/au/blog/prefrontal-nudity/201211/the-grateful-brain