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2/28/22 blog post

how can athletes prioritize their mental health?

our behavioral health specialist has tips for athletes, parents, and coaches

 

Competitive athletes face pressures from their own expectations to perform flawlessly, but also externally to maintain athletic and social standards. The time and energy required to perform at a high-level for extended periods of time can be emotionally exhausting as it leaves little time for self-care and recovery, which is critical to preventing injury. Athletes contend with the challenge of balancing and maintaining their emotional well-being while training and competing. Recently elite athletes in the spotlight, like Simone Biles and Naomi Osaka, have publicly chosen to prioritize their mental health and wellness over the pressure of performing well.   

Linh-Han Ikehara, behavioral health specialist with The Center for the Female Athlete, says female athletes have unique physiological and emotional needs that impact wellness and sports performance. At the Center for the Female Athlete, our team works to assess training habits, coping skills, nutritional challenges, menstrual health, and bone health that all contribute to injuries that often negatively affect emotional coping. This is particularly crucial for the developing female athlete who is discovering her unique self-image in the context of social and performance pressures.  Ikehara answers our questions about how athletes should approach self-care and how adults in their lives can be the best support system possible. 

What can an athlete do for self-care when the pressure becomes too much? 

The mind is an important player in recovery and empowering the athlete to pursue long-term goals. Use your recovery time to practice mental skills training such as:  

  • Goal-setting – understand how to set realistic and incremental goals to work towards. Remember to focus on progress over perfection.  
  • Confidence – You’re going to feel stuck or discouraged at times. Spend time in advance identifying positive affirmations and interpersonal strengths. 
  • Imagery – Integrating imagery into your day will prepare your body and mind to return to training.  
  • Relaxation – Knowing how to relax your muscles and relieve tension will help your body heal quickly.  

Try this exercise:

Focus on breathing. Sit with your eyes closed and notice what it feels like to breathe in and out. Feel the cool air enter your nostrils, and notice your chest rise and fall. To make your breathing pattern more interesting, run in place for a minute first. 

What can parents and coaches do to help their athlete with mental wellness: 

  • Listen to understand your teen in what they’re experiencing before commenting
  • Challenge your teen to be an individual or a leader, not a follower, and encourage independence and integrity 
  • Avoid commenting on your teen’s appearance – instead, focus on health 
  • Help your teen recognize their efforts and progress rather than just outcomes 
  • Model and teach positive stress management and coping skills 

As a behavioral health specialist, how do you start the conversation about pressure and mental health with your patients?  

I use these On Our Sleeves Pressure Conversation Starters. They are a dynamic way to facilitate discussion about how my athletes see themselves and the world. Usually, their interest peaks when they’re the ones asking the question. Parents can use these conversation starters too. At times when parents are with kids, during dinner, before bed or on the way to practice, these are opportunities to connect and use the conversation cards. You can learn about your child’s experiences, hopes, and challenges.  

Free download- Pressure Conversation Starters

Download the On Our Sleeves Pressure Conversation Starters (also available en espanol) for a way you and your family can have open conversations about handling pressure whenever it hits. Share how you are dealing with pressure on social media, using #OnOurSleeves so we can see! 

 

If you’re looking for more ways to support others and discuss mental health, join the movement of On Our Sleeves. We believe that no family should struggle alone in their journey with mental health. Check out more resources and guides, here.  

Ways to get involved:
• Become an advocate
• Join our e-community
• Partner with us
• Donate to the cause
• Share your story

 

about the center for the female athlete

The Center for the Female Athlete at Dayton Children’s Hospital exists to empower our female athletes to nurture the best version of themselves. Our goal is to treat the whole athlete, not just their injury. Learn more about this unique center and request an appointment with our team today. 

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