Healthy Competition vs. Unhealthy Rivalry: Lessons from Sport and Work
Competition can be a force that drives us to achieve a level of performance that exceeds even our own expectations. As athletes, we know first hand how competition can sharpen our skills and inspire us to surpass new goals. But there’s a fine line between healthy competition, which fuels positive growth, and unhealthy rivalry, which can undermine both personal and collective well-being.
The impact of these two different types of competition can have an impact both on our athletic and professional growth, making it essential to recognize the difference. It’s also important to understand what types of competition motivates others, to be able to address unhealthy rivalry head on.
In many coaching sessions, I have been asked by athletes on how to address rivalry in a professional setting amongst, surprisingly to them, their female colleagues. In a time when women supporting women is a mantra many live by, let’s explore these dynamics and how embracing healthy competition can benefit your career, your mindset, and your mental health.
What Is Healthy Competition?
Healthy competition encourages self-improvement and motivates individuals to strive for their best. It’s about challenging ourselves while appreciating and learning from others’ achievements. In a healthy competitive environment, we see our peers not as adversaries but as sources of inspiration.
Key Traits of Healthy Competition
- Focus on Self-Improvement: Healthy competition is primarily about bettering yourself. You set personal goals and benchmarks, and while you may be inspired by others, your primary focus is on achieving your personal best.
- Appreciation for Others’ Skills: In healthy competition, there is an acknowledgment of others’ strengths and accomplishments. We see our competitors’ success as motivation, not as something that threatens our own growth.
- Supportive Environment: A healthy competitive environment is one where individuals support each other’s growth. There’s mutual respect, open collaboration, and a shared drive for excellence that benefits everyone involved.
Example: In a triathlon setting, when a teammate achieves a PR or podiums in a race, an athlete who values healthy competition feels inspired rather than envious. This appreciation encourages them to keep working towards their own goals and encourages others on the same journey.
Recognizing Unhealthy Rivalry
On the other hand, unhealthy rivalry is rooted in resentment and comparison. Instead of inspiring growth, it drains energy and brings on stress. Unhealthy rivalry can turn athletes – or colleagues – into adversaries, which can be damaging to relationships and impact both personal and team success.
Key Traits of Unhealthy Rivalry
- Comparison and Resentment: In unhealthy rivalry, a person constantly compares themselves to others and is threatened by others’ success. This breeds resentment and frustration rather than a positive desire to improve.
- Lack of Collaboration: Unhealthy rivalry can lead to a breakdown in teamwork, as individuals become more focused on outperforming others rather than collaborating toward shared goals.
- Fixed Mindset: When someone is caught up in unhealthy rivalry, they may believe there’s only so much success to go around. They may adopt a “zero-sum” mentality, feeling that someone else’s success takes away from their own.
Example: In a workplace, someone who feels unhealthy rivalry might react to a colleague’s promotion with jealousy rather than inspiration. They might focus on bringing others down or withholding support instead of working on their own skills and growth. For an athlete, an unhealthy rivalry will take focus away from the journey of personal improvement and inability to celebrate the milestones along the way. Ultimately, this leads to the end goal is less valuable.
Why Healthy Competition Is Better for Your Mental Health
While healthy competition promotes mental well-being through the journey and celebration of ourselves and others, unhealthy rivalry can have entirely the opposite effect. When we engage in healthy competition, we build confidence, resilience, and a growth-oriented mindset. By celebrating our own progress and others’ successes, we create a positive, balanced outlook that boosts both personal and team morale.
On the counter side, unhealthy rivalry often leads to anxiety, self-doubt, frustration, and burnout. When our primary focus is on outdoing others rather than bettering ourselves, we miss out on the joy of the journey, and run the risk of damaging our relationships and mental health.
Recognizing and reframing rivalry as healthy competition can transform us as athletes, and our approach to professional challenges.
How to Embrace Healthy Competition
Incorporating the principles of healthy competition into your athletic and professional life can help you stay motivated, connected, and focused on growth. Here are a few tips for fostering healthy competition at work:
1. Set Personal Goals, Not Comparison Goals
Rather than setting goals based on others’ achievements, focus on what you want to accomplish. Your goals should be personal and reflect your own strengths and areas for growth. By focusing on your journey, you can celebrate others’ success without feeling threatened.
2. Practice Gratitude and Appreciation
Make it a habit to recognize and appreciate the successes and skills of others. Gratitude for others’ achievements can inspire you and strengthen a team. This mindset shift can help you view success as something worth sharing, not as a limited resource. While there are only three spots on a podium, only one promotion at a time, when we train and work alongside our competition, there is room for all to succeed in the long term.
3. Seek Out Collaboration Over Competition
Healthy competition thrives in an environment of mutual support. Seek ways to collaborate with others and recognize shared goals, even if you’re competitors on race day. When you prioritize training and professional collaboration, you create your own culture where everyone is motivated to contribute, and achievements are celebrated together.
4. Reflect on Your Reactions to Others’ Success
If you find yourself feeling jealous or frustrated by others’ achievements, take a moment to reflect. Ask yourself if this feeling is rooted in comparison or fear. Then, reframe it: What can you learn from their success? How might this inspire your own journey?
Final Thoughts: Cultivating a Balanced, Growth-Oriented Mindset
Healthy competition is a powerful tool that can lead to remarkable achievements in both sport and career. By fostering an environment of mutual respect, collaboration, and self-improvement, we can enjoy the rewards of personal growth while lifting each other up. On the other hand, unhealthy rivalry can isolate us and hinder both personal and team success.
And remember, there will always be people who view competition as a rivalry. This is on them, not on you. Being aware of these types of people and what motivates them, allows you to make the decisions on how to interact with them, and distance them from your own professional or athletic journey.
Remember, competition isn’t about beating others—it’s about becoming the best version of yourself while supporting those around you. As athletes, we know that when we support each other, we all rise higher together.
