Performance Boosts / By Warren
Looking after your mental health as you go through these trying time
Dealing with COVID-19 is one thing, but how do we protect ourselves from the loneliness and mental anxiety that we may face due to social distancing and isolation that is now enforced on many that thrived on the routine and motivation provided by their training and sport?
Millions of children, students and adults across the globe are now sitting at home instead of rummaging through closets looking for football socks or sports gear to head out to training. As teams are grounded across the world, what can you do to help cope with this huge void in your weekly routine? Disbelief has been quickly followed by the hard cold facts of the current situation. You can’t tell somebody not to be anxious – it is totally normal to feel anxious and worried during a pandemic. Nothing is normal. But there are some things you can do to help mitigate that anxiety and use this time to educate, learn and come out the other side.
Firstly, it is important to recognize that you are stressed. Shianna Ali states that according to the four-branch model of emotional intelligence, the ability to recognize your emotional state is essential to understand and manage your emotions. Acknowledging your stress is the first step in helping you deal with it. Some of the signs that you are in a stressed state due to the coronavirus crisis may include: –
Mood swings & irritability
Loss of appetite
Tension and headaches
Fear about your health and the future
Lack of focus and finding it difficult to concentrate
Difficulty sleeping
Reduced energy levels
Feeling of helplessness
Substance abuse as a coping strategy
Helping to reduce stress
Stress is inevitable in these uncertain times. But there are lots of ways to help you deal with your stress or anxiety.
Limit media influence and seek information from trusted sources COVID-19 news bombards us 24×7. Self Isolation and social distancing are the new buzz words. Misinformation is common. Try to limit your exposure to this by picking specific times of the day to check in on the latest news and using reputable and trusted sources. Try not to share any sensationalist headlines that may not be true.
Prioritize your self-care Now more than ever it is important to look after yourself. Eat and hydrate well. Follow recommended guidelines on hygiene and try to get into a new routine and make time for physical exercise, sleep, rest, and relaxation.
Exercise A lot of athletes are worrying about how they can keep their physical exercise regime when they can no longer go to the gym or to their training sessions. Athletes everywhere need to find new ways to stay fit in the absence of training and competition. Coaches on social media are sharing tips, e-books, training programs. It may not be possible to stick to the same training routine at home without all the necessary equipment, but it is important to continue with regular physical exercise where possible.
Focus on what you can control In difficult circumstances, there is often a tendency to panic. We need to accept the things we cannot change before we can start focusing on what we can control. Rather than focusing on how bad things are – focus on what you can do and what you can control. You can control your hygiene, how your social distance, how you can help others, what learning opportunities you may have. Try not to think too far ahead and focus on the here and now.
Don’t be afraid to ask for help Amateur athletes may be struggling with coping with job loss and financial worries. Life in a blink of an eye is quite different for so many people. For those who own a business, tough decisions that affect the lives of others can add additional stress. If you are struggling to cope, don’t be afraid to ask for help.
Learn something new / take up a new hobby This is a great time to make use of any additional time you have on your hands as social distancing prevents your usual social activities. Online courses have never been more accessible and reasonably priced. Challenge yourself to learn something new. We at Mind Over Sport are happy to publish any blogs from coaches/athletes describing how you are coping with the current circumstances. Feel free to get in touch if you fancy sharing your experiences and helping others in the process.
Stay connected Social distancing does not have to mean total isolation, given all the modern technologies available to us. Make use of social media, video calls, email, telephone, or plain old letter writing.
Take time to unwind Now, more than ever, you need to take some time away from the constant news and information to relax your mind. Relaxation techniques can reduce stress and help you take a break from information overload.
Try to look for the positives Remind yourself that this is temporary and that will end. Look for the positives and share hopeful stories. In Coronavirus: nine reasons to be reassured, Jon Henley admits that of course tackling the virus is a massive challenge medically, politically, socially and economically but scientists including Ignacio López-Goñi, a professor of microbiology and virology at the University of Navarra in Spain have these reassuring facts:-
We know what it is
We can test for it
We know it can be contained
Catching it is not that easy and we can kill it through hand washing and cleaning
In most cases, symptoms are mild and young people are at low risk
People are recovering from it
Hundreds of scientific articles have already been written about it
Vaccine prototypes exist
Dozens of treatments are already being tested
Think of others and try to help Think of ways you can help others. Maybe an elderly neighbor needs some shopping delivered. Stay in contact with the older generation who may be more isolated than others – you never know how much a simple phone call can mean to somebody. Supporting other members of your community has significant positive impacts on your mental and emotional health.
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