By Dr. Archana Dubey
Chief Medical Officer
UnitedHealthcare of California
The fall season is upon us, teens have gone back to school and many are also gearing up for the sports season. Participating in sports, whether casual play or organized athletics, can be highly beneficial.
Regular physical activity can help defend against common health issues such as obesity and Type 2 diabetes in children. Sports can also strengthen social relationships with friends and family.
That’s why the federal government has set a goal of increasing participation in after-school or extracurricular sports to 63 percent of young people from ages 6 to 17 by 2030. The current participation rate here in California is less than 50 percent.
It’s important, however, to balance extracurricular sports with teen mental health. For some young people, participation can become overwhelming and even lead to stress, anxiety and other mental health challenges. Expectations that some young athletes have can be very high. Kids are eager to win and many give it their all. Others are not as athletically inclined and may feel stress over the possibility of underperforming.
Whatever the case, it’s easy to get caught up in the expectation of having to meet academic expectations, pushing harder during sports practices and making time for social activities. The result: Kids can feel like they must stretch themselves to accomplish what they feel is “expected” of them.
To help kids thrive this fall academically, athletically and socially, here are some strategies to consider:
• Develop a game plan: For parents, it’s important to create a “game plan” to help prepare for both the new school year and the challenges that come with competitive sports. Just as you would prep for an individual sporting event, it’s important to develop a comprehensive plan for the full academic and athletic year ahead.
• Create or re-establish a routine: What time does the family sit down for dinner? When is homework time? What is the limit for screen time? When is “lights out” at night? What time do alarm clocks ring? Having a consistent, daily routine can help children feel less overwhelmed and more confident, secure and stable entering their school and sports season.
• Schedule a well-child visit: Think of a well-child visit as an opportunity to understand your child’s health needs better. Your child’s pediatrician or PCP can assess their physical and emotional health at the start of the school year and prior to sports season. It’s also a great time to complete their school’s physical forms and to get current on immunizations. Ask your child’s doctor about what’s driving their physical development, such as diet, exercise and sleeping habits.
• Listen often and discuss mental health: Starting the discussion around mental health can be scary for some teens – and parents – so providing an open and safe environment to discuss difficult topics can set the precedent for your child to ask for help when it’s needed. Be sure to validate your teen’s feelings and avoid asking too many questions to show that you’re truly listening. If your kids do talk about being scared or nervous, validate those feelings. Help them feel secure and let them know it’s possible to feel better. These can be sensitive topics for your child, so empathy, openness and patience can go a long way in helping them feel heard and optimistic that things will get better. Focus on your child’s overall disposition – not just what they’re saying – and watch for warning signs of issues, such as persistent sadness, sudden mood changes, sleep problems or loss of interest in activities they usually enjoy, such as sports.
Back-to-school and fall sports season are a fantastic way for your children to stay active and healthy. Sports, indeed, can improve the physical and mental well-being of young people, but it’s also important to make sure your child has the resources they need to get help along the way.
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