November 2025 Newsletter

The following article is written by TrueSport Expert Deborah Giboa, MD.

The original article has been slightly revised for clarity and proper grammar since I prefer the earlier use of “he/she” because “they” is plural and grammatically incorrect. I avoid using “woke-driven” language! 

Assisting Student–Athletes with CHANGE

Change is inevitable, but even positive changes can bring stress and anxiety to a young athlete. Caregivers might be tempted to jump in and solve every problem their athlete encounters. However, for athletes to grow and develop in their sport and life, they need space to process change and figure out how to overcome obstacles. Still, there are ways coaches can gently support them through this process.

Family physician and TrueSport Expert, Deborah Gilboa, MD, explains what happens to the brain when faced with change, how this relates to athletes, and the best ways caregivers can support athletes through any changes to help them recover and become stronger and more resilient than before.

1. Change Is Inevitable And Frightening

First and foremost, any kind of change can cause some anxiety or stress. This is true not only for negative changes, like being cut from a team, but also for positive ones, such as being chosen as a team leader. As Gilboa often points out, coaches or parents might overlook how changes affect their young athletes, or they might recognize the change but downplay its significance. What seems catastrophic to your athlete—like a friend moving away—might not seem like a big deal to you, knowing that friendships at that age are often temporary. However, for the athlete, that change can feel life-altering.

The same applies to positive change. Parents, friends, teammates, and coaches may praise or celebrate a new leadership role, but alongside excitement and pride, the athlete could also feel a lot of stress and anxiety because of that change. He/she might worry about meeting the coach’s expectations, or be anxious about how teammates will perceive them in that role.

2. The Brain On Change

This reaction to change isn’t just psychological. Instead, the brain physically resists any change! “Our brain works to keep everything in a very tight range,” says Gilboa. “It doesn’t like change. For example, no matter the outside temperature, your body does everything it can to keep your internal temperature at 98.6 degrees. That commitment to homeostasis applies not only to our body’s temperature but also to our overall status. Our brains see every single change or potential change as a threat.”

This is because the brain’s main job is to keep us alive, Gilboa explains. “The easiest way to keep us alive is to stick to the status quo,” she says. “You’re alive right now, but if something changes, the brain isn’t sure what will happen. When we encounter a change or the possibility of a change—even something as simple as a disruption in our usual practice schedule or a pop quiz in class—the brain reacts.”

As we grow older, our brains become more adept at managing change. But for young athletes, especially those who haven’t faced many disruptions in their lives, even the tiniest change can seem overwhelming.

3. You Can’t Deal With Your Athlete’s Stress

In these situations, it’s natural to want to help reduce your athlete’s stress or to feel frustrated by their emotions. If the stress comes from a change you’ve made (even a positive one), you might also feel defensive, guilty, or upset that your athlete isn’t responding as you think they should. Many parents, by the way, feel guilty when their athlete is stressed.

4. Redirect Away from Stress

The simplest way to help your athlete calm down instantly during a moment of stress is to ask them a ‘thinking question.’ Gilboa explains that asking a question like ‘What are some of the choices or decisions you have here?’ will prompt your athlete’s prefrontal cortex to activate. “This is instantly calming because the amygdala—the part of the brain that creates the stress reaction—can’t also be fully activated when the prefrontal cortex is engaged,” she explains. “It’s like trying to inhale and exhale at the same time.”

Your athlete might not always resolve his/her problem with the question you ask, but it can help the brain shift from a stressed state to a more reflective mindset. The question you ask doesn’t even need to directly relate to the stressor or issue. “You can ask if he/she wants to talk about their issue now or after school, or take a walk or get a glass of water. Any question that makes them think will help shift their brain and reduce stress chemicals.”

5. “Recognizing That Movement” Can Be Medicine

Many young athletes naturally use their sport to cope with stress and change, so when they face a setback, such as an injury or having to step back from their sport, it can be very upsetting. “A lot of children and youth are drawn to athletics because when they practice their sport, everything else falls away,” says Gilboa. “I hear young athletes constantly say things like, ‘No matter what is happening in the rest of my life, when I play basketball for that hour, I don’t think about anything else.'”

Using sport to manage emotions is healthy — to a point. It’s one of the most positive coping strategies for handling stress and change, while building resilience, says Gilboa. But it can’t be the only tool in your athlete’s toolbox because there will come a time when they can’t play their sport for a while due to various reasons.

6. Resilience Is The Antidote To Change—And Is Powered By Recovery

Resilience is Gilboa’s favorite word and character trait. Simply put, resilience is the ability to recover and bounce back from change, especially negative change. “When caregivers can help their athletes become more resilient, the ability to navigate change becomes easier,” she says.

And recovery leads to resilience. “Recovery from change helps resilience get stronger,” Gilboa says. “The same way our bodies get better from properly recovering after a good workout, our brains can get better by properly recovering after a stressful situation.”

Sleep is a critical component of recovery, and Gilboa is quick to tell caregivers to allow their athletes to sleep in on weekends, go to bed early, or sneak in a nap whenever possible. “While sleeping in on weekends may not be good for adults, it’s actually beneficial for developing children and teenagers,” she says.

7. Keeping Structures And Routines As Much As Possible

Even if your athlete is starting a new sport or switching teams, as a caregiver, the best approach is to maintain some routines and structures. “Even if the situation is completely out of your control and your athlete can’t follow the usual school and practice routines, what structures can you keep in place?” Gilboa asks. “If your athlete has joined a new team and your entire family's schedule has been disrupted, maybe family dinners aren’t possible. How about a family breakfast instead? Find what works for your family so you can regain those routines that remind their brain of the things they still have control over.”

8. Expect Pushback From Your Athlete When Change Is Imminent

Finally, it’s helpful to remember that when teens resist change, it’s not because they hate you, it’s not because they don’t trust you, and it’s not because they’re inherently difficult. It’s because their brain is trying to keep them safe. When a caregiver announces a change, the teen becomes even more alert because they rely on their caregiver to keep them safe.

It can be difficult not to get angry or frustrated when an athlete or your child resists change. But Gilboa says, “While you should set rules for behavior, you can't have rules about feelings. Telling the athlete or child they must feel a certain way is usually unsuccessful and creates barriers in your communication.”

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Takeaway

As a coach or caregiver, it’s important to recognize how change can impact your athlete or child. Even positive changes can lead to stress and anxiety for a young athlete or child, and it’s your responsibility to accept that change is unavoidable and help him or her navigate it without trying to control the situation. Prioritize your athlete’s or child’s mental rest and recovery the same way you handle their physical rest and recovery.

Reference:

Gilboa, D. (2025, November 1. Eight ways to help your student-athlete recover from change. Colorado Springs, CO: TrueSport.

htps://truesport.org/preparation-recovery/student-athlete-recover-change/