Tip of the Month

Ten  Self-Care Strategies For Managing Depression

I discussed in the September Tip of the Month the impact of the Pandemic as to the increase of anxiety, stress, emotional and physical havoc, suicidal thoughts, and actual suicides. Humans are social beings and the social isolation that occurred over the past two years produced devastating results. Anxiety leading to manic depression whether real or imagined has risen. This obviously can affect athletes of all ages. 

I discovered some suggestions under mental health treatments to manage depression:

• Connect with others - It is critical to re-establish and renew former friendships and interaction with schoolmates and teammates regardless if it is an individual or team sport experience. It has to be fostered as a positive social interaction to help increase self-confidence, team spirit, and mental wellness.

• Avoid drugs (Cannabis)

While this applies more to older adolescent athletes the facts show that even younger ones have started to engage in drug behaviour such as gummy bear cannabis advertised by well-known Living Home gurus  and famous influencers and other celebrities ‘to ease tension.’ The increase in fentanyl death in the USA is citing cases of death among younger children at age 12-years. Coaches need to address the dangers of such drug use - no matter the age. It is about the role of the coach and moral obligation to teach other aspects of life, not just sport skills – it is about the human being!

• Keep engaging in exercise or sport activity - Encourage athletes to engage in other cross-training activity or encouragement, motivation, and learning experiences to avoid burnout. 

•  Improve sleep hygiene

This includes the following: 

• Being consistent 

• Going to bed at the same time each night and get up at the same time each morning, including on weekends

• Make sure the bedroom is quiet, dark, relaxing, and at a comfortable temperature

• Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom

• Avoid having pets share the bed

• Stay on top of your priorities

Decide and then stick with it to reduce anxiety and stress. That means school and academics, training, family, and friends.

• Check out depression apps - Check out apps and helplines without fear. Talk to the coach or school counselor.

• Spend time with a pet - Get a pet – no matter what kind – even fish can be relaxing to watch.

• Take care of yourself - Putting yourself first doesn’t mean being egotistical. It means prioritizing the things you need to be healthy. Believe that you matter and have something to contribute.

• Get outside besides your activity or sport

I mentioned this previously. Germans have an interesting “Ausgleich Sport”, which means” a balance for the sport to discover regeneration and relaxation in the ‘ZEN’ garden.’As an elite athlete, I pursued several activities including dance and music and reading books (!).

References:

Schloder, M.E. (2022). Psychology of performance. Personal Lecture Notes.

Strum, J. (2022, May 26). Ten Self-help tips for managing depression. Umatilla, FL: The Recovery Village.

Retrived September 28, 2022, from https://www.therecoveryvillage.com/mental-health/depression/self-help-for-depression/ (x)