Tips to Stay Mentally Healthy During the Holidays as an Athlete

By:Misty Buck, Athlete Mental Health Coach and Contributor to HOFH

It’s that time of year again: the holiday season is fast approaching. For most people, this means gathering with loved ones to exchange gifts, eat delicious food, and catch up on what everyone has been doing over the past year. But as an athlete, this alsomeans balancing training with all the unending festivities, managing travel plans so you can see all your friends and family in different areas of the country, and keeping tabs on game days to avoid conflicts. If your sport is in season, it may also mean missing out on holiday festivities with loved ones. With so many obligations and little wiggle room for error, staying mentally healthy during the holidays as an athlete takes self-awareness, prioritization management, and stress management skills.

“Mental health and fitness are helped along and supported when one feels a sense of community, connection, trust, and purpose. But not everyone finds this in the Holliday spirit. Some can feel ostracized and isolated during these times due to stress and social pressures. When we have an abundance we should reach out and share our feelings of good fortune in an honest and vulnerable way. Care and empathy are great gifts for the Holidays,” says Eric Hipple, Current Player Advocate, and Hall of Fame Health Ambassador.

Holiday Blues Are Real

If you feel temporary depression and anxiety during the holidays, you’re not alone. Holiday Blues is a real issue that affects many people. While the holidays are generally a time of happiness and celebration, they can also cause increased anxiety, stress, and pressure, and even bring about bittersweet or unwelcome memories. For athletes, you might have to make sacrifices and miss out on time and traditions with loved ones, which can most definitely impact your mental wellness.

Here are some tips to help you stay emotionally balanced through this exciting but challenging time of year.

Breathe, breathe, breathe

Taking a few minutes out of each day to focus on your breathing can help relieve stress and keep you mentally balanced. When you feel yourself getting overwhelmed, try to slow down and focus on your breath. You can either close your eyes and focus on your breath going in and out of your body, or you can try visualizing a color or word each time you take a breath. This will help bring your nervous system down so you can think clearly and make better decisions. Breathing exercises can also help manage symptoms of anxiety and depression. For more information on breathing exercises, check out this article on stress-relief breathing techniques.

Don’t feel obligated to attend every event

Nothing will stress you out faster during the holidays than feeling like you have to attend every gathering. Whether it’s a cookie exchange at your cousin’s house or a big party with your teammates and coaches, you don’t have to go to them all. Sure, you may feel a bit pressured to attend certain events, like the annual team party, but if something doesn’t feel right, don’t do it. Nobody will judge you or think you’re being rude if you just don’t attend an event that you don’t want to go to. In fact, they’ll probably appreciate your honesty. If you feel like you have to attend everything, try to prioritize which ones are more important and the ones you enjoy the most. Remember, you don’t have to go to every gathering just because you’ve always gone before. You can choose which ones you want to attend.

If you decide not to attend or that you’re unable to attend due to your team schedule, you can politely decline. Here are some ways you can do that:

●I would love to be there in person, but I’ll be there in spirit.●I hate to miss it but unfortunately, I’m unable to attend. Thank you for thinking of me.

●I’m sorry I can’t be there, but I hope we can celebrate in the future.

Take care of your mental health during travel

Traveling for the holidays can be a stressful experience, especially if you’re traveling long distances to visit friends and family, or to games. Your body and mental wellness are interconnected. To make things easier on yourself, try these tips:

●Stay hydrated: Bring a water bottle with you everywhere you go or make sure you’re getting water when you eat. Drinking enough water will help prevent cramping and fatigue so you can stay healthy and alert. Hydration has also been shown to help improve mental health.

●Avoid high GI foods: While eating healthy is always important, when you’re traveling it’s essential to eat smart. Avoid foods that will cause blood sugar levels to spike, such as high GI carbs and sweets, and opt for foods that will provide you with steady energy.

●Keep your mindset healthy: Plan a travel playlist, bring along a book, bookmark podcasts, or create a watch list of shows or videos you’ve been meaning to watch.

●Journal: If missing holiday activities is bumming you out, try writing about what you’re feeling.

●Celebrate on the road: Being away from home can be incredibly challenging during the holiday season. See if you can bring some festivities or traditions with you while you travel.

Be Conscious of What Supports You Need

Athletes often make sacrifices all year long, and this is especially true during the holiday season. It’s crucial to be aware of what you need from other people during the holidays. If you’re in a relationship, make sure you communicate with your partner about what you need from them during this busy time. This may include things like needing space to focus on your training, needing help staying social among teammates and friends, or needing extra support with things like traveling. If you’re not in a relationship, this is still an essential skill to have. Make sure you’re keeping tabs on what you need from your friends and teammates. Are you needing them to help you stay social, or do you need them to back off and let you focus on what you need to get done? For example, if you’re having a hard time, let someone on your team know so that they can offer support.

Also, you can look for support outside of your inner circle. Reach out to mentors, religious leaders, coaches, or therapists who can help support you during the holiday season. Talking to someone who can be objective can be extremely helpful because, for one, you won’t have to worry about their emotions or if you’ll disappoint them. They are simply showing up to hear you and support you.

Try not to compare yourself to others

This is one of the most common traps during the holidays. We start comparing ourselves to other people: our family members, our friends, our teammates, the people we see on TV or social media —you name it. Be aware of when you’re making these comparisons. Try to flip that negative, unhelpful thought into something more positive. For example, “I’m grateful for my team and the path we’ve built. I know it takes sacrifice, and I’m excited for where this career takes me next.”

Don’t be afraid to take a break from social media

If you’re feeling stressed or overwhelmed by scrolling through social media, take a break. You don’t have to shut off all your social apps or delete them. You can still use them, but use them in moderation. People often post the best of their life on social media, especially during times like the holidays. Their celebration posts can take a toll on your mental health, especially if you feel like you’re already missing something. Take breaks from scrolling when you feel like you need to and come back to them when you feel like you’ve refocused and are ready to use them again.

Be honest about your feelings

During the holidays, it’s normal to feel like you don’t have enough time for everything. You’re trying to balance your training schedule, your social engagements, and maybe even some travel time. It’s natural to feel stressed and overwhelmed, especially during the busiest time of the year. Instead of trying to push your negative feelings away, try to give yourself permission to feel them and then let them go. Taking some time to sit with your emotions can help you to experience them, understand them and then let them go. This can be as simple as taking a few moments to sit and breathe each day. Once you acknowledge your feelings and give them permission to be there, you can start to come up with solutions on how to deal with them so you don’t have to keep carrying them around with you.

You don’t have to navigate holiday stress alone. Contact the Hall of Fame Health (HOFH) concierge call line at (866) 404-HOFH to find out more about treatment centers, health services, and providers. The service line is open to athletes and non-athletes. Scholarship funds may be available on a case-by-case basis through

Fund Recovery. If you are experiencing a mental health emergency or require emergency assistance, please call the HOFH Crisis Line at 866-901-1245, call 911, or head to your nearest local emergency room.

Misty Buck is an athlete mental health and mindset coach and contributor to Hall of Fame Health. She can be reached at https://purposesoulathletics.com.