Handout: How to practice Self Care

Handout: How to practice Self Care

10 Practical Self-Care Strategies

  1. You Are What You Eat: Focus on balanced nutrition, and avoid the temptation of unhealthy snacks.
  2. Move! Physical activity boosts endorphins and is crucial for mental well-being.
  3. Be Grateful: Shift your focus to what you have, rather than what you lack.
  4. Create a Happy Home: Ensure your living space is a sanctuary that nurtures your well-being.
  5. Don’t Rely on Others for Happiness: Find joy in your own company and activities.
  6. Don’t Isolate: Connect with others; loneliness can harm your mental health.
  7. Start Living, Stop Existing: Engage in activities that bring meaning and joy to your life.
  8. Get Back into Nature: Nature has profound healing properties; take time to experience it."
  9. Read or Listen to a Book: Books provide both escape and education, nourishing your mind.
  10. Laughter is the Best Medicine: Make time for joy and laughter—they’re powerful for mental health.

Self-Care Checklist for Athletes

This checklist provides practical steps to prioritize your self-care, boost your performance, and enhance your contribution to the team.

Physical Self-Care

  • Get at least 7-9 hours of sleep every night.
  • Stretch or practice mobility exercises for 10-15 minutes daily.
  • Stay hydrated by drinking at least half your body weight in ounces of water.
  • Schedule regular rest days or active recovery sessions.
  • Eat balanced meals with a focus on clean proteins, complex carbs, healthy fats, and vegetables.

Mental Self-Care

  • Dedicate 5-10 minutes daily to mindfulness or meditation.
  • Practice gratitude by writing down 3 things you’re thankful for every day.
  • Journal your thoughts for clarity and stress relief.
  • Set clear, achievable goals for the day or week.
  • Limit screen time before bed to improve sleep quality.

Emotional Self-Care

  • Identify and manage stressors by creating a personal stress plan.
  • Connect with a trusted friend, coach, or family member to share how you’re feeling.
  • Celebrate your achievements, big or small, regularly.
  • Practice saying "no" to overcommitments to avoid burnout.
  • Reflect on your emotions and how they impact your performance.

Team-Oriented Self-Care

  • Communicate openly with your team about your needs and challenges.
  • Offer support to teammates when they’re struggling.
  • Foster a positive mindset by focusing on the collective goals.
  • Respect your own boundaries and encourage teammates to do the same.
  • Participate in team-building activities to strengthen connections.

Bonus: Quick Self-Care Wins

  • Take 3 deep breaths whenever you feel overwhelmed.
  • Spend 5 minutes in nature to reset your mind.
  • Use a foam roller or massage gun to release tension.
  • Listen to music or a podcast that inspires you.
  • Take a 15-minute power nap to recharge.

 

This checklist is a starting point—pick 2-3 habits to focus on this week and track your progress. Remember, self-care is the foundation for your success as an individual and as a teammate!