What Olympians Do Every Day to Support Their Mental Health

We tend to think of Olympic athletes as the epitome of physical prowess disciplined, driven, and physically unbeatable. But behind the medals and media moments lies another kind of training that’s just as critical to their success: mental health care.

From managing performance anxiety to staying grounded amid global attention, Olympians face unique psychological pressures. The good news? Many of the strategies they use to stay mentally strong are just as helpful for the rest of us. Whether you’re chasing a podium finish or simply trying to stay well through everyday stress, these Olympian-approved habits can help you stay balanced, calm, and focused.

Here are four daily mental health practices straight from Winter Olympians and Paralympians that you can incorporate into your own routine.

1. Practice Being Present

For freestyle skier and World Cup winner Winter Vinecki, staying grounded in the moment is essential. “I make sure to take a moment (or many) throughout the day to just take some deep breaths and take in my surroundings,” she says.

This approach known as mindfulness is proven to help regulate stress, sharpen focus, and reduce anxiety, according to the American Psychological Association. Whether she’s on the mountain or meditating between training sessions, Vinecki says it’s all about tuning out the noise of the past and future and focusing on the “right now.”

Try it: Start with one mindful moment a day. It could be during your morning coffee, a walk outside, or even brushing your teeth. Breathe deeply, notice your surroundings, and bring your attention back to the present when your mind starts to wander.

2. Make Time to Breathe

Olympic figure skater Jason Brown has a simple but powerful mental reset tool: breathing. “Every day I take about 12 minutes to just breathe,” he says. “I set my timer on my phone, lie down and just allow myself to focus on my breath.”

This form of diaphragmatic breathing (aka belly breathing) can reduce stress hormones, slow your heart rate, and even stabilize blood pressure, according to the Mayo Clinic.

Brown says this practice acts like a “mental reset.” “Once the alarm goes off, it’s almost like I can start fresh with a clearer head.”

Try it: Set a timer for five minutes. Sit or lie down comfortably and focus only on your breath. Inhale for four counts, hold for four, and exhale for four. You can build from there as it becomes part of your daily rhythm.

3. Enjoy Some Alone Time

Paralympic skier Danielle Aravich knows that even athletes who thrive on competition need solitude. “I really value and enjoy my alone time,” she says. “I need it to recharge my battery and gear up to be the social, extroverted person I am.”

Whether you’re an introvert or just overstimulated by the pace of modern life, creating space for yourself can be restorative. Alone time helps your nervous system reset and gives your mind a break from constant stimulation.

Try it: Schedule 10–15 minutes of intentional solitude each day. It doesn’t have to be fancy reading, journaling, or taking a quiet walk counts.

4. Eat Joyous Foods

It’s not just about greens and lean proteins. Gold medalist Jack Wallace believes happiness plays a role in nutrition, too. “Every day I eat something that I really enjoy,” he says. “Whether it’s a meal or snack that is healthy or not, I always think getting that little bit of delicious food can really help with dieting and overall happiness.”

And science backs this up: diets rich in whole foods like fruits, veggies, fish, and whole grains are linked to lower depression risk, according to Harvard Health Publishing. But there’s also a place for comfort foods that bring genuine joy—when eaten mindfully and without guilt.

Try it: Don’t be afraid to include a food you love every day, whether it’s a favorite piece of dark chocolate or a bowl of pasta. Let it be part of a balanced approach to nourishment and self-care.

Mental Health Isn’t a Luxury It’s a Daily Practice

Olympians may have access to elite coaches and state-of-the-art recovery tools, but the habits they rely on to stay mentally strong are simple and completely doable for the rest of us. Being present, breathing intentionally, honoring your need for alone time, and savoring your favorite foods are all ways to take care of your mental health each day.

Whether your biggest challenge this week is a boardroom presentation or a workout class you’ve been dreading, taking a cue from these athletes may help you show up with more clarity, confidence, and calm.

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