4 Tips for Managing Stress & Anxiety during Preseason
It is that time of year, again! While on the surface many think that attending preseason is exciting (and it is!!), it can also be anxiety inducing for many athletes as we pack up our bags, say goodbye to our home friends and family, and return to campus.. return to the grind. This transition can often be a whirl-wind of emotions, that require attention, so that they don’t inhibit performance and negatively impact mental health.
Give yourself permission to feel your feelings. Many athletes have attested to the fact that they are often encouraged to “leave their emotions at the door” or have been told that the field, court, track etc. “is not the place for your emotions or mental health.” These statements can be harmful if internalized, and could not be further from the truth. In psychology there is an idea of primary and secondary emotions, primary emotions are how we are feeling about a situation, and secondary emotions are how we feel about what we are feeling. When athletes are told that they should be happy, excited, motivated, joyful, grateful etc., it puts an added pressure to always feel okay. Inevitably when the more challenging (and completely normal & healthy!) emotions of sadness, grief, or resistance shows up in our experience - we can freak out! By giving yourself permission to feel your feelings, and reminding yourself that nothing is inherently wrong with feeling stressed, sad, anxious, or any other challenging emotion; you give yourself the opportunity to process the emotion and then return to the present moment.
Create a self care plan. When we return to preseason we are often surrounded by teammates most of the day, and additionally have anywhere between 2-7 scheduled meetings, practices, or lifts throughout the day. It can be easy to become so invested in our athletic identity that we forget to tend to the other parts of ourselves that keeps the whole of us healthy. Try creating a list of your favorite coping skills and schedule them in for yourself - maybe even invite a teammate who might need some support!
Practice regulating your nervous system. Nervous system regulation plays a pivotal role in enhancing athletic performance and overall well-being for athletes. It serves as the body's communication network, coordinating muscle contractions, balance, and movement patterns essential for optimal sports performance. Beyond physical attributes, the nervous system also influences an athlete's mental state, facilitating focus, concentration, and emotional resilience during high-pressure situations. During times of transition and times of high stress and anxiety, our nervous system becomes dis-regulated. Mindfulness practices, such as meditation, deep breathing exercises, and yoga, can help reduce stress and activate the parasympathetic nervous system, promoting relaxation and calmness. Additionally, laying on your back with a heavy blanket, cold showers, and standing on the earth with your bare feet are also regulating. Nutrition plays a significant role as well, so be sure to fuel effectively with a nutritious diet rich in antioxidants, omega-3 fatty acids, and essential vitamins and minerals.
Be mindful of your thoughts, beliefs, and stories. “The woman who believes she can, and the one who believes she can’t is usually right” When we are stressed and our nervous system becomes dis-regulated our mind goes into survival mode. In survival mode our minds are scanning our environment for threats, and what the mind looks for.. it will find. That is because the mind loves to be right, more than it wants to be accurate. That is why a common saying is that FEAR is False Evidence Appearing Real. “What you believe to be true is more important than what is actually true” That is because we act based on what we believe to be true (this applies mostly to what we believe to be true about ourselves). Visualize what you want this season to be like for you in terms of who you want to BE and how you want to FEEL and show up. Once you have an idea of that think about the thoughts this version of your would be thinking, and consider what this version of you believes about themselves and the stories that they tell themselves.
In the midst of the excitement and challenges that come with preseason, it's crucial to acknowledge the array of emotions that this transitional period can stir within athletes. The journey of packing up, bidding farewell to loved ones, and embracing the grind can trigger anxiety and stress. However, it's imperative to remember that these feelings are valid and natural. The notion of compartmentalizing emotions or suppressing mental health concerns contradicts the truth that acknowledging our emotional landscape is vital for well-being. Embracing the concept of primary and secondary emotions empowers athletes to honor their feelings without self-judgment, enabling emotional processing and a return to the present moment. Additionally, crafting a personalized self-care plan is pivotal as it ensures that athletes nurture all facets of themselves. Amid the team-centric nature of preseason, finding time for coping mechanisms and sharing support with teammates can bolster mental resilience. Understanding the significance of nervous system regulation further underlines the intersection of physical and mental prowess. The coordination between body and mind, facilitated by mindfulness practices, exercises, and nutrition, can significantly enhance athletic performance and emotional equilibrium, even amidst stress and transition. Finally, the power of thoughts, beliefs, and narratives cannot be underestimated. Recognizing that our minds are prone to seeking validation over accuracy, athletes can harness the potency of positive visualization. Envisioning their ideal selves and experiences allows for the cultivation of beliefs and stories that pave the way for success. As preseason unfolds, these four tips — embracing emotions, prioritizing self-care, regulating the nervous system, and shaping empowering narratives — can collectively empower athletes to not only conquer challenges but also thrive mentally, emotionally, and physically.
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