Beyond the Highlight Reel: Sophia Chapman on Mental Health, Gratitude & Finding Balance

Some people inspire you through their achievements. Others inspire you through their honesty.

Former professional surfer, teacher and wellbeing advocate Sophia Chapman is one of those people.

While many knew her as an elite athlete, it's her openness about mental health, vulnerability and finding balance beyond competition that has resonated with so many. Rather than curating a picture-perfect life online, India has chosen to share the realities of anxiety, growth and what it really means to look after yourself.

In this conversation, we talk about why authenticity matters, the healing power of the ocean and nature, practising gratitude, and the everyday habits that have become the foundation of her wellbeing. It's an honest, refreshing reminder that life isn't about having it all together - it's about finding the tools, people and places that help bring you back to yourself.

We hope you love this conversation as much as we did.

Social media has a complicated relationship with mental health - especially for young women. You’ve lived on both sides of that. What made you decide to stop curating a highlight reel and start being real online?

For a long time, I felt like I had to share only the highlights. As a professional athlete, there was this pressure to always appear happy, successful and like I had everything together. But the reality was that I was struggling behind the scenes, and I realised that constantly trying to maintain that image was exhausting. I reached a point where I wanted to be more authentic and hopefully create a space where other people felt less alone. The more honest I became, the more freedom I felt, and I realised that people connect with authenticity far more than perfection.

What has actually happened since you started sharing your mental health journey openly? Has it changed how you feel about yourself, or changed the people around you?

Opening up has been one of the most rewarding things I've done. I've received messages from people saying they feel seen or that they've sought help because of something I shared. That means so much to me. It's also changed the way I see myself. I no longer feel like I have to hide the hard parts or pretend that life is perfect. I've found deeper connections with people, and it's reminded me that vulnerability isn't weakness - it's what allows us to connect with each other.

Why do you think vulnerability on social media matters right now - especially for young women who are growing up watching everyone else’s “perfect” life?

Social media can make it so easy to compare ourselves and believe that everyone else has life figured out. I think vulnerability is important because it reminds people that we're all human. Nobody is happy all the time, and nobody has a perfect life. If being open about my struggles helps even one person feel less pressure to be perfect or reminds them that they're not alone, then I think that's incredibly valuable.

You were a professional surfer - your whole identity was tied to performance and being “on.” When that chapter shifted, what did that do to your mental health, and how did you find your way back to yourself?

I feel really grateful because, although surfing was a huge part of my life, I never allowed it to become my whole identity. I always knew there was more to me than competing, and becoming a teacher was something I had dreamed about for a long time. So when that chapter shifted, I didn't necessarily have to find my way back to myself. I just had the opportunity to explore other passions and embrace a different season of life. Surfing will always be part of who I am, but I've learnt that purpose and fulfilment can come from many places, and for me, teaching, helping others, and living a balanced life have become just as meaningful.

Being outside has clearly become non-negotiable for you. What does it actually do for your mind when you get into nature or the ocean? What does that presence feel like?

Being outside is honestly one of the most important things for my mental health. The ocean has always been a place where I feel grounded and present. Nature has this incredible ability to slow everything down and bring me back to what really matters. Whether it's surfing, going for a walk, or simply sitting in the sun, I always leave feeling calmer, clearer, and more connected to myself.

There’s a lot of science behind Vitamin D and mood - but beyond the science, what does sunlight and fresh air do for you on a personal level?

For me, sunlight and fresh air are like a reset button. They help shift my perspective and remind me to slow down. Some of my happiest moments are the simple ones. Watching the sunrise, going for a swim or just sitting outside in the fresh air. It's not about doing anything extraordinary. It's about creating moments of presence and appreciating the beauty in everyday life.

Gratitude keeps coming up as one of the most powerful tools for mental health. How do you actually practise it - what does that look like in your daily life, not just in theory?

Gratitude has become one of the most powerful tools for my mental health, and it's something I intentionally practise every day. I focus on appreciating the small things and what I have rather than what I don't. I love journalling and reflecting on the people, places, experiences, and simple moments that bring me joy. I really sit with those moments and think about how they make me feel deep down. Whether it's the peace I feel in the ocean, sharing a meal with loved ones, or watching a beautiful sunrise, I allow myself to fully experience the emotions that come with those moments. What's fascinating is that gratitude is scientifically proven to increase chemicals such as dopamine and serotonin in our brains, which help improve our mood and overall wellbeing. I've found that practising gratitude helps shift my perspective, keeps me present, and reminds me that so much of life's happiness is found in the simple things.

What are the non-negotiables you’ve found that genuinely move the needle for your mental health? The things you come back to no matter what?

The biggest things for me are morning meditations, spending time in nature, moving my body, getting enough sleep, prioritising real connections with people I love and practising gratitude/kindness. I've also learnt the importance of slowing down and listening to what I need rather than constantly pushing through. These things might sound simple, but they make the biggest difference.

If someone is struggling right now and reading this - what would you say to them? And are there any resources, books, accounts or tools you’d point them toward?

I would want them to know that they don't have to go through it alone. Asking for help is one of the bravest things you can do, and healing doesn't happen overnight. Be patient and gentle with yourself. Some books that have helped me are Let Them by Mel Robbins, 1% Good Club by Cooper Chapman and The Confidence Gap by Russ Harris. I'd also encourage people to reach out to a trusted friend, family member or mental health professional. You deserve support, and things can get better.

What does life look like for you now, and what are you most excited about ahead?

Life looks really different for me now, and I honestly couldn't have imagined this chapter a few years ago. I've recently started facilitating wellbeing workshops for Year 5 and 6 students through my brother's company, The Good Human Factory, where I get to share simple everyday tools that can help young people take care of their mental health and wellbeing. It's funny because if you had told me years ago that I'd be standing on stages speaking to hundreds of students and sharing personal stories, I never would have believed you. But I've discovered how powerful these conversations can be, and it feels incredibly meaningful to be able to help young people navigate life's challenges. When I'm not presenting workshops, I'm casual teaching, which allows me to continue doing something I've always loved. More than anything, I'm excited about creating a life that feels balanced and aligned with who I am. I'm learning that looking after myself and prioritising my own needs isn't selfish, it's essential. I'm excited to continue growing, helping others, and embracing whatever opportunities and adventures come next.