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Anxiety – an emotion many of us are all too familiar with on some level. It affects us all in different ways and, at times, can alter and shape our daily lives, but how do we deal with it?
The truth is that there is no quick fix; our own mental health is unique. However, there are countless coping mechanisms you can use to better manage and lessen your body’s overwhelming response to stressors.
In recognition of Mental Health Awareness Week, Rachel Newnham, National Performance Lifestyle Lead, shared her top tips for self-care in the face of heightened anxiety levels.
“‘Box to breathe‘ is the most common breathing technique,” Rachel explained. “It is designed to make you aware of your senses and bring you back to the present. It aims to bring your breathing back to its normal rhythm after a stressful experience and can help clear the mind, relax the body and improve concentration.
Box breathing involves these four basic steps, each lasting four seconds:
- Breathe
- Hold the breath
- Expired
- Hold the breath
Repeat.
Beyond regulating your breathing, other methods such as mindfulness can help keep the mind in the present moment. Rachel added, “Mindfulness is a technique that many criticize before trying it, but it’s about finding something that works best for you. Some people prefer guided meditation, others prefer listening to stories.
A popular option among UK tennis players is an app called Headspace – the industry-leading company that brings meditation to the masses at the push of a button.
“Finding an affirmative mantra can also help you focus on something when you’re feeling anxious,” Rachel continued. “It can be a single sentence or a word. For example, tennis players might use “concentration”, “power” or “control”.
“Other non-tennis related examples can include ‘I’m strong’, ‘I’m amazing’. Once you have your mantra, you need to keep it rooted in your mind so that when you feel anxious, you can bring it back to a time when you felt focused, powerful and in control.
Listening to music and exercising can also be very effective in relieving overwhelming feelings of anxiety.
However, what about when you need instant relief, for example if you were having a panic attack?
The 5-4-3-2-1 grounding technique is a method that is related to the practice of mindfulness because, again, it helps you clear your mind and focus on the present. All you have to do is count down from five and follow these simple steps:
- 5. What can you see?
- 4. What can you touch?
- 3. What do you hear? Perhaps the chirping of birds or the distant noise of the bustle of the city?
- 2. What can you smell?
- 1. What can you taste?
tennis wellness
Tennis is a fantastic sport that anyone can participate in and can have a positive effect on your well-being. Discover other ways to manage your mental well-being through our website.
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