To mark Mental Health Awareness Month, Tennis Canada is publishing a series of articles written by the Ambassadors of the Mental Timeout initiative supported by Beneva. In the third article of the series, Davis Cup champion Alexis Galarneau offers his own perspective on how he's ensured healthy habits through the lens of the ‘Care” pillar of Tennis Canada’s Mental Health Strategy.
For me, mental health is about balance – it's about being able to manage stress, maintain a sense of perspective, and stay grounded in the face of life's challenges. It’s about being self-aware, emotionally steady, and able to recover from setbacks, especially in a sport like tennis where pressure and solitude are part of the job.
My mental health has been put to the test in recent years, with multiple injuries causing me to miss substantial and crucial time on court. People often forget that when your body breaks down, it’s not just the physical recovery that’s tough – it’s the emotional toll of feeling sidelined, not being able to play tennis while you’re stuck rehabbing, and questioning if you’ll come back stronger. These moments forced me to confront frustration, fear, and doubt head-on. I had to learn how to stay patient, stay mentally engaged, and trust that the work I was doing behind the scenes would pay off. Through all of my lows, I've managed to improve my mental health and give it the attention it deserves, which has in turn enabled me to become a stronger person, both on and off the court.
One of the big misconceptions we notice, which is one of the main reasons why many people struggle instead of looking for ways to get better, is that asking for help means you're weak. That couldn’t be further from the truth. Just like in tennis when you hire a coach to improve your serve, seeing a therapist or working on your mental game is about investing in yourself. Seeking for help is a strength, not a flaw. Personally, I have worked with a sport psychologist, and I’ve also explored meditation and journaling to stay centered. What’s helped most is building more intentional habits – like reframing limiting beliefs and catching negative self-talk before it spirals out of control. It’s an ongoing process, not a quick fix, but each tool gives me more awareness and resilience.
It can be hard to know exactly where to start when it comes to looking after your mental health and making sure you're getting the appropriate care. For those who have experienced situations similar to mine or are simply looking to improve their wellbeing, I’d say to start small – talk to someone you trust, journal your thoughts, or just try therapy or a sport psychology session. You don’t have to commit to a long process right away. The first step is the hardest, but it can open the door to better understanding yourself and unlock a potential you never knew was there.
In tennis, much like in the real world, it’s easy to ride the highs, but the real growth comes from how you respond to setbacks. I’ve tried to stay open to every experience, whether it’s the biggest win of my career or a painful loss in front of a home crowd. Each moment adds a layer to who I am – not just as a tennis player, but as a person.
Feature photo: Pascal Ratthé
