Simone Biles is one of the world’s most famous gymnasts and recently won several medals at the Paris Olympic Games. You might wonder, “What does she have to do with mental health?”

Source: US Magazine

Good question! Simone Biles is not just known for her incredible gymnastic skills but also for speaking openly about her mental health. Her story shows how important mental well-being is, not just for top athletes but for everyone, including newcomers to Canada. In this article, we’ll explore the connection between mental health and sports and provide tips on how to keep both your body and mind healthy while staying active.

Mental Health in Sports and Fitness

For newcomers, sports can be a fantastic way to meet people, stay active, and feel like part of the community. This is something that you might have done in your country. However, sports can also bring some mental health challenges. Two common issues are performance anxiety and body image.

Performance Anxiety: Imagine you’re about to play in your first soccer game with new friends in Canada. You’ve played soccer before, but now you feel a lot of pressure. You’re worried about making mistakes, letting your team down, or not fitting in. Your heart races, your palms sweat, and you start to feel nervous. This is performance anxiety—a fear of not performing well enough. It’s common for anyone trying to prove themselves, especially in a new environment where you want to be accepted and be part of the group.

For example, let’s say you’re asked to take a penalty kick. The pressure is on, and suddenly, you start to doubt yourself. You worry “what will the others say if I don’t score?” This anxiety can affect your ability to focus and perform, making it even harder to succeed.

Body Image: Imagine you join a gym, and everyone around you seems more muscular or thinner than you. You might start to feel self-conscious, thinking that you need to look a certain way to fit in. This can make you feel less confident, affecting not just your performance but also your mental health. Or you start feeling unhappy with your body because it doesn’t look like what you think it “should” look like.  In sports, there can be a lot of focus on appearance—how fit you are, how strong you look, or how you compare to others.

Creating a Supportive Environment

In sports, creating a positive and welcoming environment is essential, especially for newcomers. Sports can help you build friendships and feel connected to your new community. 

Social Connections and Bonding: Playing sports is a great way to meet new people and make friends. Whether it’s soccer, basketball, fitness class, or yoga, these activities allow you to connect with others who share your interests. For example, joining a local soccer league could help you meet people who understand the challenges of being new to Canada. These connections can help you feel more at home and supported in your new environment.

Practical Tips for Maintaining Mental Health 

Maintaining mental health while staying active in sports requires a balanced approach. Here are four practical tips, with examples, to help you stay mentally healthy:

1. Include Mental Health Practices in Your Routine: Just as you train your body, it’s important to take care of your mind. For example, try starting your day with five minutes of mindfulness meditation. This could involve sitting quietly, focusing on your breath, and letting go of any worries. You might also try journaling after a workout, writing down how you feel physically and mentally. These practices can help you manage stress and stay focused.
2. Get Enough Rest and Recovery: Rest is crucial for both your body and mind. For instance, after a tough workout, make sure you’re getting enough sleep—aim for 7-8 hours a night. You might also consider taking one or two rest days each week, where you focus on light activities like walking or stretching instead of intense training. Rest days help your body recover and prevent burnout.
3. Use Relaxation Techniques: When you feel stressed or anxious, try deep breathing exercises to calm your mind. For example, before a big game, take a few minutes to practice deep breathing. Inhale slowly through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth. This can help reduce anxiety and improve your focus.
4. Balance Sports with Other Life Activities: It’s important to have a healthy balance between sports and other parts of your life. For example, if you’re spending most of your time training, make sure you’re also setting aside time for family, friends, and hobbies. This balance helps prevent sports from becoming overwhelming and ensures that you’re taking care of all aspects of your life.

A Few Free Resources in Ontario

Here are some free resources in Ontario that can help you maintain your mental health while staying active in sports:

ConnexOntario

A free service that provides information about mental health, addiction, and problem gambling services across Ontario. You can call, text, or chat online with a trained specialist who can connect you with support.

BounceBack Ontario

A free program that helps people manage low mood, mild to moderate depression, anxiety, stress, or worry. It offers telephone coaching, online videos, and workbooks to support your mental health.

Mind Beacon

Offers free guided online therapy for residents of Ontario. You can access mental health support from the comfort of your home, with no referral needed.

In conclusion, whether you’re new to Canada or an experienced athlete, sports can be an important part of your life. By following the tips in this article, you can keep both your body and mind healthy. Remember, it’s not just about winning games or achieving fitness goals—it’s about taking care of yourself, building friendships, and enjoying the experience.