By DR. ARCHANA DUBEY

UnitedHealthcare of California

Fall is upon us, and as teenagers head back to school, many are also preparing for sports season. Participating in sports, whether recreationally or competitively, can be very beneficial. Regular physical activity can help prevent common health problems such as childhood obesity and type 2 diabetes. Sports can also strengthen social relationships with friends and family.

For this reason, the federal government has set a goal of increasing participation in extracurricular sports to 63 percent of young people between the ages of 6 and 17 by 2030. The current participation rate here in California is less than 50 percent.

However, it is important to balance extracurricular sports with teen mental health. For some young people, participation can be overwhelming and may even lead to stress, anxiety, and other mental health issues. Expectations can be very high for some young athletes. Kids are desperate to win, and many try their best. Others are not as athletically inclined and may feel stressed about potentially underperforming. Whatever the case, it is easy to get caught up in the expectation of having to meet academic expectations, try harder in sports practice, and find time for social activities. The result: kids can feel like they have to push themselves to achieve what they think is “expected” of them.

To help your children succeed academically, athletically and socially this fall, there are a few strategies to consider.

Develop a game plan: It is important for parents to create a “game plan” that prepares them for both the new school year and the challenges of competitive sports. Just as you would prepare for a single sporting event, it is important to develop a comprehensive plan for the entire upcoming school and sports year.

Create or establish a routine: What time does the family sit down for dinner? What time is homework due? How long is screen time allowed? What time does the alarm go off? A consistent daily routine can help children feel less overwhelmed and more confident, secure and stable as they begin school and sports seasons.

Schedule a well-being appointment for your child: Consider a well-being appointment an opportunity to better understand your child’s health needs. Your child’s pediatrician or PCP can assess their physical and emotional health at the beginning of the school year. It’s also a good time to fill out school health forms and learn about current immunizations. Ask your child’s doctor about factors that affect their physical development, such as diet, exercise and sleep habits. Not sure what to ask? UnitedHealthcare offers a printable well-being checklist.

Listen and talk about mental health often: Some teens and parents may be anxious about starting a conversation about mental health, so creating an open and safe environment for discussing difficult topics can help encourage your child to ask for help when they need it. Be sure to consider your teen’s feelings and don’t ask too many questions to show that you’re really listening. When your children talk about anxiety or nervousness, consider those feelings. Make them feel safe and let them know that they can get better. These can be sensitive topics for your child, so empathy, openness and patience can go a long way in making them feel heard and optimistic that things will get better. Focus on your child’s overall state of mind – not just what they say – and look for warning signs of problems such as persistent sadness, sudden mood swings, trouble sleeping or loss of interest in activities they usually enjoy, like sports.

Back to school and fall sports season are a fantastic opportunity for your children to stay active and healthy. Sports can indeed improve young people’s physical and mental well-being, but it’s also important to make sure your child has the resources they need to get help doing so.

Archana Dubey, MD, is chief medical officer at UnitedHealthcare of California.