Breaking the Ice: How Alysa Liu, Naomi Osaka, and Gen Z Athletes Are Redefining Strength Through Vulnerability

In a world that often equates success with perfection, a new generation of elite athletes is shifting the narrative — prioritizing self-care, emotional honesty, and aligned decision-making over endless achievement. Two powerful voices at the forefront of this shift are Alysa Liu and Naomi Osaka — athletes whose careers and personal choices reflect a larger cultural reframe: you define yourself, and there are things no one can ever take away from you.

Alysa Liu: From Prodigy to Purpose-Driven Champion

Alysa Liu is one of the most remarkable figure skaters of her generation — not just for her technical brilliance, but for the way she has navigated pressure and identity on her own terms. Born in Clovis, California in 2005, Liu began skating at age five and quickly established herself as a phenom: at just 13, she became the youngest U.S. women’s national champion in history. She went on to land historic quadruple jumps and triple Axels, and paved her way to world-class competition as a teenager.

After representing the U.S. at the 2022 Beijing Olympics and capturing a world bronze medal that year, Liu made a surprising decision: at age 16, she stepped away from competitive skating. Burnout, fierce training pressures, and the intense focus on performance had taken a toll — and she chose rest over relentless striving.

This break gave Liu something invaluable: perspective. Away from training, she explored life outside skating, nurtured friendships, and began college. When she returned to skating in 2024, her approach had changed — she was skating because she wanted to, not because she felt obligated. By 2025 she had won the World Figure Skating Championships, and in 2026 she made history again by becoming the first American woman in 24 years to win Olympic gold in ladies’ singles at the Winter Games.

While her public quotes about mental health are fewer than Osaka’s, her actions speak loudly: choosing breaks, returning on her own terms, and competing with joy over perfection are a form of vulnerability and self-leadership. Recent coverage highlights her message — even on the biggest stages, your wellbeing matters more than medals.

Naomi Osaka: Speaking Up in Silence

Naomi Osaka has become an emblematic voice in the movement toward athlete mental health transparency. From the moment she publicly withdrew from the 2021 French Open — citing social anxiety and the psychological strain of mandatory press obligations — Osaka ignited a global conversation about what it means to be mentally well in high-pressure environments.

Osaka has shared openly about long bouts of depression that followed her 2018 U.S. Open win, writing, “The truth is that I have suffered long bouts of depression … and I have had a really hard time coping with that.” She also told the world that mental health demands as much care as physical fitness — a message she has consistently reinforced.

In essays and interviews, she has said things like:

“I hope people can relate and understand it’s OK not to be OK, and it’s OK to talk about it.” (TIME)

and more recently:

“You don’t have to view self-care as a weakness.” (Okayplayer)

These statements aren’t just quotes — they are invitations to redefine strength. Osaka continues to advocate for mental health prioritization, therapy, and setting boundaries, all while balancing motherhood, professional commitments, and personal growth.

Vulnerability and Authenticity Over Perfection

Alysa Liu and Naomi Osaka embody a profound psychological shift: well-being first, perfection second. Instead of hiding struggles, they have modeled that vulnerability is not weakness — it’s courage.

For Liu, this looked like stepping away from skating to find herself, then coming back when she was ready, enriching her relationship with her sport.

For Osaka, it meant asking the world to slow down with her, refusing to participate in harmful media rituals, and emphasizing therapy and self-care as tools of resilience.

Both athletes break generational cycles of “tough it out” perfection — cycles that often demand silent sacrifice over emotional honesty. They show that:

• Your identity is not defined by trophies alone.

• You can prioritize mental health without shame.

• You define yourself — and that definition can shift.

What We Can Learn — Living Authentically, Like the New Generation

So how can we bring this mindset into our own lives?

1. Redefine Strength

Instead of seeing vulnerability as weakness, view it as a strength — the courage to acknowledge limits, emotions, and needs.

2. Prioritize Boundaries

Like Osaka setting limits with press obligations, and Liu choosing breaks from competition, boundaries protect your well-being.

3. Seek Support

Therapy, community, mentors — these are not luxuries; they are tools for a long, meaningful journey.

4. Align With Your Values

Ask yourself: Does this choice honor my wellbeing? Your career, relationships, and health flourish when your decisions reflect your true needs.

5. Remember: You Define Yourself

There are things no one can ever take away from you — your courage to be honest, your commitment to self-care, your authenticity.

About the Author:

Yuki Shida, LMFT, is a licensed marriage and family therapist in California specializing in trauma, EMDR, and culturally responsive therapy for Asian American adults. She has over 9 years of clinical experience in private practice and community mental health settings.