For Athletes
Trauma-Informed Athletics
Your Healing Matters
Building Safer, Stronger Spaces for Athletes to Heal & Perform
Learn how trauma-informed environments in sports can support your recovery, safety, and success — on and off the field, mat, rink, or stage.
- Recognize red flags in unsafe athletic environments
- Know what a trauma-informed team and sports environment feels like
- Take steps to protect your mental and physical well-being
Trauma-Informed Sports
Trauma-Informed vs. Non-Trauma-Informed Sports Environments
Clear Structure & Predictability – Not Chaotic or Unpredictable Practices
DO: Create practice plans that are shared in advance, so athletes know what to expect and transitions are clearly communicated.
DO NOT: Make last-minute changes and provide no clarity on what’s next. This leads to stress and hypervigilance for athletes.
Check-Ins & Emotional Safety – Not Ignoring Emotional Needs
DO: Create space to ask athletes how they’re doing, both mentally and physically. Emotional well-being is prioritized alongside performance.
DO NOT: Ignore Emotional Needs – Athletes are expected to “leave it at the door” or are shamed for expressing emotional distress. Injuries or mental health concerns are downplayed.
Feedback & Athlete Voice – Not A No-Feedback Culture
DO: Athletes are encouraged to give feedback on drills, practice flow, and team culture without fear of consequences.
DO NOT: Create a no-feedback culture where speaking up is seen as disrespectful. This causes athletes to fear being benched or punished for voicing concerns.
Strength-Based Language – Not Negative, Shame-Based Coaching
DO: Use strength-based language where coaches highlight effort, growth, and resilience (“You’re working so hard!”) instead of focusing only on flaws.
DO NOT: Use negative, shame-based coaching where mistakes are met with yelling, ridicule, or withdrawal of privileges (e.g., water, breaks).
Consent for Physical Contact – Not Non-Consensual Touch
DO: Create a consent-based approach for physical contact. This is where coaches ask permission before hands-on corrections and explain the purpose clearly. Athletes are also offered alternative methods of learning.
DO NOT: Use non-consensual touch where corrections or drills involving touch happen without consent, or discomfort is brushed off.
Reset Routines for Dysregulation – Not “Toughten Up” Mentality
DO: Create reset routines for dysregulation. When athletes show signs of stress or trauma responses, suggest tools (e.g., rhythmic movement, quiet space) to regulate.
DO NOT: Perpetuate a “Toughen Up” Mentality where dysregulation is met with punishment or isolation. In these environments there is little understanding of trauma responses like freeze, fawn or fight.
Connection & Trust Building – Not Transactional Relationships
DO: Support connection and trust building. Simple human moments, like high-fives, acknowledgment, or celebrating small wins, are prioritized to build safety.
DO NOT: Focus on transactional relationships where interaction is strictly performance-based. In these environments emotional connections are viewed as unnecessary or weak.
Realize
- Trauma impacts your brain, body, and athletic performance.
- Trauma can come from abuse, neglect, injury, or toxic team cultures.
- Trauma happens in many different ways and most people have experienced trauma in one way or another.
- Notice how trauma shows up in training, competition, and relationships.
- Signs of trauma include difficulty with emotional regulation, dissociation, or people-pleasing.
Being trauma-informed starts with realizing how past experiences affect your present. Trauma does not just affect your emotions; it can impact focus, motivation, trust, and physical health. In sports, the “push through pain” culture can mask these effects. This section helps you understand the impact of trauma and reminds you that healing isn’t a one-size-fits-all process. You are not broken; you are navigating an injury that needs care, not shame.
Recognize
- Think about what causes a trauma reaction for you and think about plans to calm and self-regulate.
- You do not have to do this on your own. There are resources and advocates that can support you in safety planning and responding to trauma.
- Identify when an environment is safe (or when it’s not.)
- Be kind and gentle with yourself. Trauma reactions can be frustrating, especially because you do not have control over them.
Trauma shows up in many ways; maybe you are easily overwhelmed, shut down during corrections, or feel overly responsible for others’ feelings. Responding to these patterns is not about blaming yourself; it is about understanding your responses and finding the right response for you. This section will also guide you in identifying when a sports environment is trauma-informed versus when it is harmful. Knowing these cues helps you advocate for the support you deserve.
Respond
- Develop personal coping strategies for high-stress situations.
- Learn how to ask for what you need (e.g., taking a break, needing clarification).
- Know how to respond if a coach or teammate crosses a boundary.
- Remember, healing is not linear—every athlete’s journey looks different.
- Reach out for support and access resources that are helpful and healing for you.
A trauma-informed response means having tools to protect your well-being. Whether it is requesting space after triggering feedback, practicing grounding exercises before competition, or knowing how to calmly address boundary violations, this section provides you with actionable strategies. Responding with self-awareness and self-compassion is a crucial step toward reclaiming your space in sports.
Resist Re-traumatization
- Learn to set and maintain healthy boundaries.
- Understand your right to say “no” without fear of retaliation.
- Recognize when it’s time to escalate concerns to trusted adults or professionals.
- Revisit your safety plan as time goes by and acknowledge that the impact of trauma can change over time.
Resisting re-traumatization means protecting your mental and emotional safety. This does not mean you have to be perfect at boundary-setting, but it does mean practicing self-advocacy and knowing when to seek support. It is important to voice your needs in ways that feel safe and to think about what steps to take if the environment is not responding appropriately. Your safety is a priority, not a privilege. Resources and supports are available.
What a Trauma-Informed Sport Looks Like
A trauma-informed sports environment supports your safety, autonomy, and well-being. It is a space where your voice is heard, boundaries are respected, and your mental health is valued just as much as your performance. Here is how you can recognize a healthy environment.
Unsafe Sports Environments – What to Know
Not all sports environments are created equal. If your boundaries are dismissed, mistakes are punished with shame, the environment is fear-based, or there is secrecy around reporting abuse, you are not in a trauma-informed space. You deserve a team and sport culture that protects and uplifts you. There are resources and actions you can take to make sport safer.
Trauma-Informed Athletics for Athletes
Frequently Asked Questions
How do I know if my team or coach is truly trauma-informed?
Trauma-informed coaches respect boundaries, listen actively, avoid punitive tactics, and foster emotional safety. They are open to feedback and prioritize athlete wellbeing over performance. Look for environments where trust, choice, and collaboration are valued.
What should I do if I feel unsafe but do not know how to speak up?
Start by confiding in a trusted adult—this could be a parent, mentor, or peer advocate. Use “I feel” statements to express concerns. You can also document situations to help you recall details later. Visit Our Reporting Guide for actionable steps.
What are some grounding strategies I can use during practice or competition?
Grounding strategies like focusing on your breath, holding a textured object, or using “5-4-3-2-1” sensory exercises can help you stay present. Taking short breaks to regroup is also an option. Ask your coach for a pause if needed.
Can I still succeed in sports while prioritizing my mental health?
Absolutely. Mental health is foundational to athletic success. Prioritizing self-care and advocating for trauma-informed environments can actually enhance your performance. Success is sustainable when you are supported.
As a parent or guardian, how can I encourage my athlete’s love of sport after trauma?
Supporting an athlete after abuse is critical. You can make a difference by listening to your athlete’s needs, resisting judgment and victim-blaming statements, and connecting to experts and resources. Support for the athlete allows them to rethink and reconnect to their sport. Also, respect your athlete’s choices and refrain from forcing sports participation. Be open to changing sports programs, finding new sports, and exploring different sports environments.