I don’t know about you but suddenly all of my friends are experts on skiing, figure skating and snowboarding – and it’s all thanks to the 2026 Winter Olympics completely captivating them all.

I mean, who can blame them?

The drama, the skill, the absolutely terrifying risks they take as athletes — these sports are not for the faint-hearted and for us, the audience, they make for an incredible viewing experience, even for those who don’t usually care about sports.

All of this got me thinking, though, how do they cope with performance anxiety?! I struggle to keep it together for a Zoom presentation to 12 people. Can you imagine knowing the world has its eyes on you and the country you represent is depending on you to win?

Writing about the mental health impacts of being an Olympian back in 2021, Dr David M. Lyreskog, of the Department of Psychiatry at the University of Oxford, said: “In elite sports teams, the prevalence of depression and anxiety is sometimes as high as 45%, and in adolescent elite sports the prevalence of eating disorders is approximately 14%. The pursuit of performance – of excellence – does not appear to be a healthy one.”

Among the wider population, mixed anxiety and depression is Britain’s most common mental disorder, with 7.8% of people meeting the criteria for diagnosis, according to the Mental Health Foundation.

So, how do almost half of Olympians cope with anxiety when they’re supposed to be at the top of their game? And what can we learn from them?

Writing for the official Olympics website, four-time swimming Olympian-turned-sports psychologist Markus Rogan shared how he had been an anxious athlete and had learned four key lessons to get him through bouts of anxiety.

1. ‘Growing through anxiety’ and connecting with loved ones you trust

“It’s easy to surround yourself with people when you’re amazing, but maybe you can explore relationships with those who are there with you when you’re down,” he said.

2. Facing tough questions

When your brain is racing with ‘what if’ questions, ask yourself why you’re worried about this. Is the worry founded or are you just having anxious thoughts?

3. Asking people for their opinions

Sometimes, our anxiety simply comes from the unknown. Ask your loved ones to help. Ask them what you’re afraid to hear and trust them to protect you as they do so.

4. Not ignoring your thoughts

Sometimes bad thoughts are just bad thoughts, but once you label them, you can work on them. “Don’t forget that even the most profound thought is still just a thought,” he assured.

Speaking to Psychology Today, Dr Cindra Kamphoff, who has worked with professional and Olympic athletes for two decades, shared how she supports them following Olympic performances.

She said: “After the Olympics, we debrief. We evaluate what worked, what didn’t, and how to grow from the experience. Then we reset goals and begin preparing for the next competition.

“Confidence and mental performance are ongoing processes, not event-specific interventions.”

Not to be the most typical Brit possible but, can you believe the weather we’ve been having? Even by British weather standards, it is absolutely bloody miserable out there and I don’t think I can possibly stomach another day of rain.

Cold weather is my favourite, but rain? All the time? Come on, man. I miss having nice hair outdoors.

I know I’m not alone in this despair. In fact, depression-related searches in the UK have risen by 24% in the past month, with rainfall hitting the nation every day this year.

The Met Office says the bad weather is being caused by a “blocking pattern”, which is when high pressure sits over Scandinavia and stops normal weather systems from moving through the UK, leaving us stuck with ongoing unsettled conditions.

Now, Dr Babak Ashrafi, from Superdrug Online Doctor, says this same blocking pattern may be having a psychological effect too, calling it the “Blocking Pattern Burnout”, highlighting why rain can have more detrimental impacts on our physical and mental health than any winter weather.

Dr Ashrafi says: “Cold weather doesn’t always mean a lower mood. Bright, crisp winter days are some of the loveliest, still providing lots of natural light which helps regulate our serotonin; the neurotransmitter closely linked to our mood.

“And even when temperatures are low, this natural light exposure supports the body’s circadian rhythm, helping to balance melatonin production and maintain energy levels.

“Rain is different mainly because it significantly reduces light intensity, sometimes by up to 80–90%! That drop in light exposure suppresses serotonin and will disrupt your body clock, leading to increased fatigue and lower mood.”

Over days and weeks, this results in what he has dubbed “Blocked Pattern Burnout”. The brain receives fewer environmental cues for alertness, reward and social engagement. People may begin to feel mentally flat, unmotivated and more socially withdrawn.

Thankfully, while we can’t control the weather, Dr Ashrafi assures that there are still some coping mechanisms we can make the most of.

Create a “Light Trigger Window” early in the day

Aim to get outside within the first hour of waking, even if it’s overcast. Cloudy daylight can still be up to 10 times brighter than indoor lighting. Morning light helps regulate serotonin, suppresses melatonin and stabilises your circadian rhythm, which supports mood and energy levels,

Persistent rain reduces quick activity like walking to lunch or running an errand. Instead of waiting for motivation or a reason, schedule small bursts of movement throughout the day, a 5-minute walk with your rain jacket on, standing during calls, or a short stretch break.

Overcast skies reduce overall light intensity and visual stimulation. Counter this by maximising indoor lighting, opening blinds fully, and working near windows where possible. Brighter environments help support alertness and regulate the body’s internal clock.

Rain often equals cancelled plans. Even brief interactions, a short coffee or a quick call are super important. Regular social contact remains one of the strongest protective factors for mental wellbeing.

Reduced sunlight can impact vitamin D levels, which are linked to mood regulation. Ensuring adequate vitamin D intake during darker months, alongside a balanced diet and regular sleep routine, can help buffer against weather-related dips in mood.

Remember, this is just a season and we’ll be complaining about the heat before you know it.