In sport, not everyone gets to start. And sometimes, you may not even be selected to play at all and you are a “healthy scratch.” For competitive and elite athletes, these moments can sting. They can make you question your role, your value, and even your identity as a player.

When you’re playing at a high level, the stakes feel even higher. Your sport is a major part of your life. But here’s the truth: being benched or scratched isn’t the end of your story. How you respond can either drain your confidence or strengthen your mental toughness. More importantly, how you manage it mentally can determine whether this moment is a short-term setback or a long-term performance dip.

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What Does the Research Say?

A recent study by Ulas et al. (2025) in PLOS One found that athletes who were benched or excluded often:

• Felt uncertain or disconnected when communication was unclear.
• Experienced a drop in motivation, which led to weaker training intensity.
• Entered a negative cycle: less effort in practice → poorer performance → fewer opportunities.
• Saw stress spill into family life and relationships.

Key Take Away: You may not control the coach’s decision, but you do control your mindset, habits, and how you use the time. Keep up your motivation, lean into training and practice, and stay connected to your team.

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Impact on Mental Health & Wellbeing

When you’re competing at an elite level, it’s easy to tie your entire identity and emotional state to your sport. Playing time changes, whether being benched, scratched, or playing fewer minutes after moving up a level can feel like a personal hit.

But letting these moments consume you mentally can lead to:

• Increased stress and anxiety off the field
• Difficulty sleeping or recovering properly
• Irritability or emotional detachment from teammates and family
• Reduced motivation and focus in training

Elite athletes can’t afford to let playing time changes erode their mental health. Not only does it affect wellbeing, it directly impacts performance and your readiness for the next time you get the chance to play.

Key Take Aways: Keep your identity bigger than your role on the team by listing roles you have outside sport and investing in things away from your sport. During these periods, this is also a good time to lean on your support network because the research shows that social support helps buffer stress and protect our mental health.

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How to Deal With Being Benched or Scratched

1. Separate the Decision From Your Identity

Non-selection is often about tactics, matchups, or rotation — not your worth as a player. Don’t let it define who you are.

Action: Write down three qualities that make you valuable to your team beyond minutes on the field (e.g., energy in training, leadership, communication).

2. Stay Engaged in Training

The worst trap is letting frustration lower your effort. That only feeds the negative cycle. Staying sharp keeps you ready when your chance comes.

Action: Treat every practice like your game day. Compete, lead, and set the standard.

3. Find Roles Outside Playing Time

Even if you’re not in the lineup, you can still influence the team’s success. Be a leader on the bench, help teammates prepare, or mentor younger players.

Action: Before each game, set a “non-playing goal” (e.g., give encouragement to teammates, help track an opponent’s tendencies).

4. Protect Your Mindset and Wellbeing

Stress from non-selection can leak into other parts of your life. Keep perspective and invest in things that ground you.

Action: Use a reset routine, deep breathing, journaling, or short reflection to process disappointment and refocus on growth.

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Reflective Question

When you’re not selected, ask yourself:

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​“Am I using this time to get bitter — or to get better?”

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Key Takeaway

You can’t always control whether you start or play, but you can control your response. Stay engaged, protect your confidence, and use these moments to sharpen your mental performance. Your preparation today is the foundation for your opportunity tomorrow. control your mindset, habits, and how you use the time.

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