Feeling Stressed by Fantasy Sports?
Learn the warning signs and how to cope
Learn the warning signs and how to cope
Playing fantasy football or other fantasy sports is a great way to connect with friends and can make watching games more interesting.
Tracking player stats, competing for bragging rights and in some cases, cash prizes, are all a part of the fun. However, for some, the thrill of fantasy sports can bring more stress than happiness.
“The intent of activities like fantasy football is to provide a shared, interactive friendly competition,” says Jerry Gold, PhD, administrative director of behavioral health at Scripps. “It can become a problem when it becomes seriously competitive and competes with work and other day-to-day activities and begins to affect relationships with your spouse and others.”
Fantasy sports on the rise
More than 84 million people in the United States and Canada participated in legal sports betting or fantasy sports last year, a 10% increase from the previous year, according to the Fantasy Sports & Gaming Association.
This growth reflects a steady trend fueled by easier access to mobile apps, expanding legalization and a rising interest in professional and college sports. Adults ages 25 to 40 make up the largest share of participants in the multi-billion-dollar U.S. fantasy sports market.
Why fantasy sports can be stressful
Managing a fantasy sports team involves handling the unpredictability of real-life sports. If a key player on your team doesn’t perform as expected or gets hurt, it can affect the entire outcome of your matchup. This can lead to:
- Overthinking or making last minute lineup changes
- Constantly checking team platforms or injury reports
- Disappointment when your fantasy sports team is performing poorly
- Obsessive researching that eats into personal time
The result of playing fantasy sports in this way is increased stress — and decreased joy.
Warning signs your fantasy hobby may be hurting you
Whether you’re into fantasy football, basketball or baseball, it’s important to recognize how playing can affect your mental health.
Like other forms of behavioral addiction — such as excessive internet or phone use — getting too wrapped up in fantasy sports can lead to unhealthy habits. Dr. Gold recommends watching for warning signs, including:
- Anxiety or restlessness on game days
- Irritability or sadness over poor performance
- Guilt about time or money spent
- Trouble sleeping or focusing at work
- Loneliness or feeling disconnected from friends and family
- Physical symptoms like headaches or weight changes
Fantasy sports should be fun and not a source of stress, Dr. Gold says.
“When it consumes you and you get angry, it becomes a problem just like any other addictive behavior,” Dr. Gold explains. “Fantasy football is designed for entertainment. There’s nothing wrong with playing to win but be aware of how much time and energy you’re devoting to it.
How to reduce fantasy sports stress
If you’re feeling overwhelmed by your fantasy football league — or any fantasy sport — you’re not alone. These strategies can help you enjoy the season while keeping your mental health in check.
1. Set boundaries
Set specific times each week to check on your team. For example, do this on Sunday mornings or before Monday or Thursday night football games. Try not to check scores all day long.
Constantly checking scores and updates can easily lead to obsessive behavior. Setting a clear schedule helps you stay informed without getting overwhelmed.
Use smartphone features like app timers or screen time limits to manage how much time you spend on fantasy-related apps and websites.
2. Practice mindfulness
Take short breaks throughout the day to focus on your breathing, go for a walk or engage in a screen-free activity.
Mindfulness lowers cortisol (the stress hormone) and helps you reset when you’re overthinking fantasy football or basketball decisions.
3. Remember why you play
Think about why you started playing fantasy football or any fantasy sport. Was it for fun, friendship, competition or your love for the game?
When you forget your original reason, fantasy sports can feel like a chore. Remembering your “why” can help you feel less stressed and enjoy the game more.
Share your wins, losses and funny moments with friends. This keeps you connected to the social side of the game, not just the results.
4. Avoid high-stakes gambling
Only join leagues or contests where the financial investment won’t hurt your budget. If a loss significantly affects your mood or finances, it may be too risky.
High entry fees and the lure of cash prizes can turn fun into financial pressure. Keeping the stakes low reduces anxiety about your team’s performance.
Try free or low-cost leagues focused on fun rather than winnings. Or set up a league with small, non-monetary rewards like a trophy or bragging rights.
5. Talk to someone
If you feel stressed, irritable or withdrawn from fantasy sports, talk to a friend or a mental health expert.
Getting support helps you recognize patterns, manage mood swings and find healthier ways to cope. Fantasy football or other fantasy sports leagues shouldn’t affect your relationships or self-worth.
Journaling about your emotions on game days can also help you recognize whether your hobby is affecting your mental health over time.
6. Take a break if it becomes overwhelming
Fantasy sports can be a great way to bond with friends and add excitement to the season. But if it stops being fun and starts affecting your well-being, it’s okay to take a break. Keep your priorities in check and remind yourself that real-life health and happiness always come first.