Coping with an injury can be overwhelming, especially if physical activity is a big part of your identity. For many, staying active becomes more than just a habit—it’s who they are. Natalie Léger, PsyD, a sports psychologist and owner of The Collective Edge in Washington, DC, explains that when you’re injured, you’re not just stepping away from exercise—you’re stepping away from your routine, your community, and a big part of your life. This can lead to anxiety, sadness, and even serious mental health challenges.
That’s why recovering from an injury isn’t just about rehabbing your body—it’s also about caring for your mind. Experts like psychologists and neuroscientists emphasize the importance of addressing the mental toll injuries can take. Below, we explore how to retrain your brain to cope with an injury so you can heal mentally and emotionally, not just physically.
Understanding the Mental Impact of an Injury
When you get injured, your brain doesn’t just deal with the physical pain—it goes into overdrive. Neurotransmitters surge, your fight-or-flight response kicks in, and your brain works hard to process both the physical and emotional aspects of the injury, says Daya Grant, PhD, a neuroscientist and Certified Mental Performance Consultant based in Los Angeles. This heightened activity can trigger anxiety, depression, and even feelings of panic.
While there’s no instant fix for these emotions, there are actionable steps you can take to help your brain adapt and cope.
Give Yourself Time to Grieve
An injury can feel like a loss, and it’s normal to experience a range of emotions, from frustration to helplessness. Missing out on something you love—like working out—can even trigger a sense of grief, explains Danielle Ransom, PsyD, a pediatric neuropsychologist specializing in sports medicine.
Our brains naturally fixate on the negative, which can amplify feelings of sadness or frustration. This is known as the negativity bias, and it can spill over into other areas of your life, affecting relationships, work, and hobbies. It’s okay to acknowledge these feelings and allow yourself time to process the loss. Over time, just like with grief, you’ll find ways to adapt and move forward.
Discover New Passions
While nothing may perfectly replicate the thrill of a good workout, trying new hobbies can help fill the void. Natalie Léger suggests exploring activities that challenge you socially, emotionally, or even physically. Think about what you loved most about exercising—was it the sense of accomplishment, the endorphin rush, or the camaraderie with gym friends? Once you identify what matters most to you, find other ways to experience those feelings.
For example, if you enjoyed the social aspect of fitness, join a book club, a volunteer group, or a local meetup. If you loved the physical and mental stimulation, try trivia nights, DIY projects, or learning a new skill. It doesn’t matter if you’re not immediately good at it—what matters is finding something that keeps you engaged and motivated.
Stay Social
Strong social connections are vital for your mental health, especially when you’re sidelined by an injury. Spending time with friends and family can reduce feelings of loneliness and remind you that there’s more to life than your injury, says Erin Haugen, PhD, a clinical and sports psychologist.
Even if you can’t join your gym buddies for a workout, you can still meet them for coffee or a meal. Staying connected to your community provides emotional support and a sense of belonging, both of which are crucial as you navigate recovery.
Set New Goals
Setting small, achievable goals can help you regain a sense of purpose and progress. Start with short-term objectives, like attending all your physical therapy appointments or keeping a daily journal to track your recovery journey. Over time, these small victories can build momentum toward larger goals, like returning to your favorite sport or fitness routine.
Celebrate every milestone along the way, no matter how small, and take pride in your progress.
Find Ways to Stay Active
Even if you can’t fully participate in your usual workouts, staying engaged with fitness in other ways can be helpful. For instance, if you can’t run or lift weights, consider volunteering at a fitness event or trying a gentler activity like yoga or Pilates. Staying connected to your sport, even in a limited capacity, can help you maintain a sense of purpose and joy.
Reframe Your Identity
Regular exercise might feel like a core part of who you are, but it’s only one aspect of your identity. An injury is an opportunity to explore other parts of yourself and to remind yourself of your resilience. By focusing on your strengths and leaning into new activities, you can rebuild your confidence and sense of self.
Seek Professional Support
If the emotional toll of your injury feels overwhelming, consider speaking to a licensed therapist or sports psychologist. They can help you process your feelings, navigate your recovery, and develop strategies for returning to your routine in a safe and healthy way.
Remember, Recovery Is Temporary
Injuries can be tough, but they don’t last forever. With time, patience, and the right support, you’ll be back on your feet.
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