While we know self-care is important, not many people talk about the consequences of failing to prioritize our mental health. In our culture, stress is considered a normal byproduct of multitasking and people are rewarded for putting in long hours at the office. Accustomed to juggling the responsibilities of family and work life, many of us don’t even realize we’re overwhelmed until it’s too late. But where’s the line between normal day-to-day stress and burnout?
When it comes to professional athletes, the stress and pressure to perform is on a completely different level. As seen with Simone Biles and Naomi Osaka, who have pulled out of the Tokyo Olympic games, mental health needs to be taken seriously. Both women are paradigm shifters advocating self-care as a vital component of our overall well-being.
Why prioritizing mental health is so important
Self-care has a positive ripple effect not just for you, but everyone around you.
“When we take care of ourselves, and take the time to tune ourselves as the precious instruments we are, everyone in the ‘orchestra’ benefits,” says Dr. Jennifer R. Wolkin, PhD, Licensed Psychologist and Clinical Neuropsychologist. “If a cello is out of tune, the entire orchestra is cacophonous. That’s not to say that we take care of self in order to take care of others! No, we take care of self, because we are humans and need to rest and refuel. When we take care of ourselves, it also happens to greatly impact the collective.”
Biles knew this and said, “We want to walk out of here … not be dragged out of here on a stretcher or anything. So, it’s like, got to do what’s best for me, and that was what was best for the team.”
When we are told to push forward beyond what is healthy for us, we need, as humans, to be able to set a boundary.
“True self-care is actively taking a role to protect our own holistic well-being,” Dr. Wolkin explains. Sometimes, this looks like Epsom salt baths for aching muscles, sometimes it’s saying ‘no’ to plans when we feel depleted. Sometimes it’s a pedicure, and sometimes it’s saying, ‘I’ve had enough right now.’”
To watch both women publicly say “no” with the entire world watching is empowering. It’s also a reminder that success goes beyond accolades and external rewards.
“Success is waking up to oneself and honoring our needs. It means that life gets to have meaning that is greater than one single competition or match. It means we stay more grounded in our understanding of ourselves as not just one thing. We are multitudes,” says Dr. Wolkin.
Making this mental shift will not only transform the way we relate and respond to stress, but it will allow us to focus on what truly matters.
“Stress can be felt internally and externally as their identity can be tied to their athletic performance,” says Dr. Natalie Bernstein, Clinical Psychologist and Life Coach. “Oftentimes, these athletes are representing their countries, in danger of losing endorsements, and hyperaware that there is always someone practicing hard to take their place.”
Dealing with such intense pressure, speaking to sports psychologists is essential for professional athletes. During peak stress moments, they will have strategies in place to effectively manage their emotions and avoid burnout.
“Until now, we didn’t typically see this other side of professional athletes as perhaps their line to cross tends to be longer or thicker than ours. However, recent events have given us a glimpse into this world,” Dr. Bernstein explains. “A world where athletes are now feeling comfortable enough standing up for themselves and their needs, by saying, ‘This is too much for me.’ It’s no longer about winning a tournament or a gold medal, but rather, recognizing limits and being okay enough with him/herself to say no.”
Related: 92 Ways to Stress Less This Week
How to incorporate self-care into your routine and prevent burnout
If you’re inspired by Biles’ and Osaka’s examples, here are some ways to incorporate self-care into your own life.
Check-in with yourself
One big key to preventing burnout is regular check-ins with yourself.
“Stress can take many forms, tightness in the neck/shoulders, headaches, stomach aches, eating too much or not enough, sleep disturbances, and even feeling short-tempered,” says Dr. Bernstein. “When you recognize your stress level has increased, shift your priority to helping yourself. Self-care no longer becomes an option at this point as you have waited too long.”
In other words, don’t ignore the signs that something is off.
Take breaks and schedule “me time”
Make time for yourself. This can be an action as simple as a walk, bath, or phone call with a close friend.
“Choose activities that are helpful for you, not necessarily what works for everyone else. The more consistent you are with taking care of your own needs, the more effective you are at managing stress and recovering from stress as well,” Dr. Bernstein states.
Related: 25 Self-Care Subscription Boxes to Nourish Your Body and Mind After a Tough Year
Erase the impossible ideal of perfection
Burnout often arises from striving to achieve perfection in all areas of one’s life.
“There is a true wisdom in learning when ‘good’ is more than good enough,” says Dr. Carla Marie Manly, clinical psychologist and speaker. “As a former perfection addict, I’ve learned that chasing the illusion of perfection—whether in sports, home, or work-life—can lead to disastrous burnout. When we focus on priorities and let go of the areas that are less vital or truly unimportant, stress dissipates.
Related: 40 Inspirational Mental Health Quotes
Guard your sleep
Burnout can impact restorative sleep, and chronically poor sleep robs the body of exactly what it needs to fight chronic burnout.
“Routinely, good sleep is a key element—in fact, the most vital element—in avoiding burnout,” Dr. Manly explains. “Research continues to support the truth that a healthy night of sleep (8 hours for most people) is essential for the brain, body, and mind. Without good sleep, the body simply does not recharge and heal; this leaves us susceptible to a host of health issues and also leaves us emotionally reactive, less focused, and certainly more exhausted.”
Have coping mechanisms in place
It’s important to be able to examine where your pain comes from and have a support system you can talk to during difficult times, says Dr. Gail Saltz, a psychiatrist, psychoanalyst, and host of the How Can I Help? podcast. “You should also have coping tools to deal with day-to-day stresses such as aerobic exercise, deep breathing, progressive muscle relaxation, mindful meditation, or journaling.”
Tend to your mind
Dr. Wolkin recommends engaging in mindfulness practices such as a body scan or progressive muscle relaxation, reaching out to a therapist if you notice you’re more anxious or sad than usual—especially if it lasts for two weeks or more and gets in the way of your daily functioning—and read or watch a movie if you need a distraction in that moment, or if you need to be entertained and stimulated.
Make yourself comfortable and find more joy
“See if you can purposefully engage in something that will bring you more comfort,” Dr. Wolkin says. “This can include scented candles, a weighted blanket, pedicures, a concert, or whatever lifts your spirit.”
Next, read 30 of the best mental health apps, because we all deserve to feel a little better right now.