Mental health plays a pivotal role in athletic performance and well-being. A common misconception is that you only need to address mental health when there is a problem. It is crucial for athletes to learn positive coping strategies early to problem solve in a healthy way. By regularly checking in with their thoughts and feelings, athletes can be in tune with their minds and bodies. So often, athletes keep pushing forward without taking the time to process, which can snowball and harm their mental health. Many elite athletes are leading the way by coming forward about prioritizing their mental health above performance. Some well-known athletes are Simone Biles (gymnastics), Naomi Osaka (tennis), Michael Phelps (swimming), Serena Williams (tennis), Aly Raisman (gymnastics), Ashley Wagner (figure skating), and Gracie Gold (figure skating). I spoke with Aimie Epoch, a Sports Psychologist and Health and Wellness Coach from Now Body Wellness, for advice for athletes of all ages and levels. View Aimie's Instagram here.
Mental Training
Athletes can utilize many mental tools to maximize their potential on the ice. Some examples I use with skaters include visualization, coordination drills, and focused breathing exercises. Each has unique benefits and can be used in many different settings. Practicing with these tools before an upcoming event is a great way to learn what exercises feel more natural and are most effective for each athlete.
Visualization of a skater's program and elements is a great place to start. First, find a quiet place with no distractions while you use as many senses as possible to view your skating. Visualizing both perfect programs and ones with mistakes helps your brain learn how to recover faster. Athletes often let their mistakes affect the rest of their program, and visualization is a great place to work through those feelings. The brain believes you are physically skating while visualizing, so it allows for muscle memory to increase without the extra load on the body.
Coordination drills are a great way to keep skaters engaged while they wait to skate at competitions and tests. Those moments when you are waiting to take the ice can seem like forever, and keeping your mind focused yet relaxed allows your body to do what it has trained in practice. Some examples are juggling, yoyo, tossing a ball against a wall, hot hands, and balancing on one leg with eyes closed. These help keep the mood light and distract from competing or testing nerves.
Breathing exercises can be used in competition and practice to center yourself and calm your nervous system. Start by breathing in for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, then repeat. Many other breathing exercises are just as effective, such as lion's breath, 4-7-8 breathing, and candle breathing. Just like physical training, mental training needs repetition and consistency to show improvement. A helpful book on athlete mental fitness is Mind Gym: An Athlete's Guide to Inner Excellence by Gary Mack.
How to Keep a Healthy Mindset
Aimie provided great ways an athlete can be proactive with their mental health. The first is acknowledging that psychological ailments are equally as crucial as physical ailments. By proactively seeking mental health support, athletes learn warning signs and coping skills to be ready when needed. Even though mental health is rising in awareness, it is still a brave decision to put yourself first and reach out. Athletes with anxiety, depression, and other mental health concerns are just as worthy of help as an athlete with a broken bone.
Another component she stressed is remembering that bodies come in all shapes and sizes. Figure skating is an aesthetic sport and can lead to unhealthy eating patterns. Proper nourishment is critical for muscle growth and repair as it aids in strength, endurance, and mental focus to execute complex elements. When your body is inadequately fueled, athletes are susceptible to injuries and short/long-term consequences on one's health and performance.
Athletes of all genders, sizes, shapes, ethnicities, races, identities, and abilities deserve to be on the ice. Each athlete has unique goals, with one not being superior to another. Everyone deserves respect and will have a different path. Parents, coaches, and athletes must strive to make their rink a welcoming place for everyone. Aimie emphasized that skating can feel all-consuming, but athletes are much more than what they accomplish on the ice. Having hobbies and interests outside of skating is helpful to distract from training stressors and develop a sense of self outside of the sport.
Warning Signs
Athletes, coaches, and parents can monitor for warning signs to provide prompt and proper support. These can occur from cognitive and behavioral changes and psychological and physical symptoms.
Physical Symptoms
Insomnia/overly tired, changes in appetite/weight, amenorrhea, headaches, gastrointestinal issues, injury: typically overuse or ongoing injuries that don't heal
Cognitive/Behavioral Changes
Decline in academic or athletic performance, increased negative self-talk, obsessive thoughts, lack of concentration, withdrawal from friends, parents, and coaches
Psychological Symptoms
Feeling overwhelmed or out of control, drastic or sudden mood swings, lack of motivation or loss of interest, low self-esteem, increased irritability, excessive worry/fear
Early Detection
Aimie talked about how early detection of mental health issues is vital. Research has shown that the same qualities that influence an athlete's ability to succeed in competitive sports are the same underpinnings that can fuel mental illness. An example Aimie has seen in many skaters is self-identifying as a perfectionist. While attention to detail and high expectations can lead to athletic success, these qualities can also contribute to critical self-evaluation, poor body image, and disordered eating. Athletes, coaches, and parents need to know the warning signs and what to do when symptoms are identified.
How to Offer Support
One of the things Aimie mentioned that is most important is creating a safe and non-judgmental space where parents and coaches can open a line of communication to express their concerns. It also allows the athlete a chance to share what they are feeling. Aimie states it is crucial to "eliminate all discussion of weight or appearance when addressing their mental health. Do not offer "fix it" solutions, as it takes time to heal, and there are no quick fixes regarding mental health." She stated that it helps to "validate what they are feeling and ask how you can best support them." Remind athletes that psychological ailments are equally as crucial as physical ailments, and they are not alone. You can also look for a licensed professional or schedule an appointment with their doctor. Anything shared in these appointments is strictly confidential, and athletes do not have to share what is discussed.
Resources for Help
U.S. Center for SafeSport Parent Toolkit: Packet for parents of athletes (pre-school aged to high school aged) that discusses child abuse, prevention, response, and communication. https://uscenterforsafesport.org/wp-content/uploads/2020/05/Parent-Toolkit_Complete-1.pdf
U.S. Figure Skating SkateSafe Handbook: Safe Skate addresses sexual misconduct, physical misconduct, emotional misconduct, hazing, willfully tolerating misconduct, bullying, threats, and harassment. https://www.usfigureskating.org/sites/default/files/media-files/SkateSafe%20Handbook.pdf
Parent's Guide to Figure Skating: Online resource for parents http://sk8stuff.com/m_basic.ht
Positive Coaching Alliance: Commits to helping parents process the ups and downs of youth sport. https://positivecoach.org/parents/
Center for Sport Psychology and Athlete Mental Health: Sport Psychology Newsletters covering issues from mental toughness to successfully managing stress. https://sportpsych.unt.edu/sport-psychology-newsletters
Center for Sport Psychology and Athlete Mental Health: Sport Psychology Performance Notes provides specific suggestions for handling various issues. https://sportpsych.unt.edu/sport-psychology-performance-notes
Podcast: Coaches on Edge with hosts Jill Wismer, Deborah Beattie, & Kendra Domenico
Routledge Handbook of Athlete Welfare by Melanie Lan
Mind Gym: An Athlete's Guide to Inner Excellence by Gary Mack
(A. Epoch, personal communication, August 10, 2020)