Mikaela Papich has been immersed in the world of high-performance tennis since she was seven years old.
Her early dedication to sport ignited her competitive drive while also presenting difficult challenges that have shaped her life and career. Diagnosed with depression at 14 and living with dyslexia, Papich faced hurdles that could have derailed her ambitions. But her experience with these struggles became a defining aspect of her journey, highlighting the nuanced relationship between mental health, mental illness, and mental performance.
“Just because you have a mental illness doesn’t mean you can’t feel good,” says Papich a PhD Candidate and Mental Performance Consultant in training. “There are so many tools, resources and medications that can help.”
Mental health, mental illness, and mental performance
Mental health refers to a positive state in which individuals can function well day to day, develop relationships, think clearly, and generally feel well. It can fluctuate from moment to moment, day to day, and range from good to moderate to poor, depending on various factors, explains Papich.
Mental illness is a diagnosable condition identified by a medical doctor or psychiatrist. Common diagnoses include depression, anxiety, and bipolar disorder. However, she says, it’s crucial to highlight, especially with examples from professional athletes, that someone diagnosed with a mental illness can still achieve positive mental health with proper support and care.
Mental performance on the other hand plays a critical role in enabling individuals to use their minds as positive and productive tools. This encompasses developing skills like resilience, confidence, and motivation, which allow people to “bounce back” from adversity.
Research supports the idea that cultivating mental performance skills can significantly enhance one’s ability to cope with life’s challenges, says Papich.
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“Life will be challenging; we will grieve, we will lose, we will fail,” says the former Division 1 tennis player. “But if we have that resilience, confidence, and motivation, hopefully, we can bounce back a little quicker and more effectively.”
Stay out of the red zone
There’s no objective way to measure mental health, which is why developing self-awareness is a critical mental performance skill. By regularly checking in with yourself and understanding your baseline, you can gauge whether you’re feeling above or below it.
Papich uses the analogy of a stoplight— green means you’re doing well, yellow indicates you’re struggling, and red signals a crisis. The goal is to address issues early and prevent reaching the red zone.
Mental health involves multiple components including ones emotional, psychological, and social well-being, which vary from person to person.
Emotionally, you want to feel happy and satisfied with your life; psychologically, you aim to reach your potential; and socially, you should feel supported by trustworthy, loving, mutually beneficial relationships.
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Asking yourself questions like “Am I taking on too much?” or “Am I resting and eating well?” are vital to understanding maximum capacity and preventing burnout.
Having that self-awareness is powerful but don’t get stuck there, she warns. If you recognize you’re feeling anxious, for example, the next step is figuring out what to do about it. Some days you might not be able to do much, but simple actions like calling a friend, talking to someone at work, going for a run, or taking deep breaths can help.
Maintaining mental well-being
“Understanding the factors that contribute to mental well-being is crucial, with social support being one of the most important. We’re social creatures,” she says. As seen during the COVID-19 pandemic, isolation led to reports of increased anxiety and substance abuse. Social interaction provides perspective and helps avoid the dangers of being stuck in one’s own head.
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Other factors include limiting screen time, which can strain both the eyes and mind, maintaining a balanced diet, and engaging in regular physical activity. “Movement and blood flow have a huge relationship with mental health,” she explains, recommending at least 30 minutes to an hour of activity daily. Connecting with nature is another key element, helping reduce screen time and reconnecting with our roots.
Have fun
Lastly, she stresses the importance of having fun. “Life can be very serious, so it’s important to break the day up with small moments of joy to distract ourselves from the stress and busyness of life.”
Practicing gratitude can help shift perspective especially for athletes. Acknowledging that you’re healthy, have a supportive family, and have many friends can provide comfort in even your lowest moments, says Papich who has used these tools in her own life.
While performing well is important, embracing failure as a natural part of life also offers valuable lessons and growth opportunities that build resilience.
“At the end of the day, most of us are just doing our best and that’s all we can do,” says Papich. “You can’t become a champion overnight or the best person at work overnight, so you have to notice your progress every single day and that helps to build that confidence.”
Resources
There are many tools and resources available to improve mental health and performance.
Resources and Professional Care
Education: