glass of wine or a bit of chocolate are easier to choose and are good, as long as we don’t rely on them as our only self-care strategy. Other healthy forms of self-care that require planning and commitment are treats like taking a walk in nature, indulging in a favorite movie or book, sweating in a spin class, or having dinner with friends (after COVID). In our modern society and fastpaced sport, it can seem like a luxury to dedicate 60-90 minutes to self-care. In fact, sometimes even fitting in 15 minutes feels like a struggle. What to do, then? We know that we need to take better care of ourselves, yet our time and mental energy is limited. Studies have consistently shown that a three-pronged approach to yoga, which includes meditation, breathwork, and asana (postures), helps lower stress and anxiety and improves our overall health. Why not begin today? Below are some simple self-care strategies based on this three-pronged approach that coaches can implement in just three short sessions of five minutes each.
Three Self-Care Strategies for Coaches By: Sarah Neal
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his work of loving ourselves is constant. It’s not like we can say “I did a week-long retreat of reflection and now I’m going to love myself forever and always.” Why is self-acceptance and self-compassion so hard? Even if we are naturally compassionate people, and even if we think we are good at showing compassion towards others, we often fail miserably when it comes to taking care of ourselves. As coaches, especially, we always take care of others first and don’t notice that our cups need filling until it’s too late. There are lots of ways to show compassion towards ourselves. The little words we say, a smile in the mirror, and offering ourselves grace when we make a mistake are all part of self-love. Compassion towards ourselves can be hard to choose in a heated moment when we are tired, though. After all, we are conditioned to be tough. Little snippets of comfort such as an occasional
M E D I TAT I O N Sit in quiet for five minutes at the start of each day to create more space between your thoughts and allow for clearer thinking. Find a comfortable spot either on the floor or in a chair where you won’t be disturbed. Turn off the ringer and set a timer on your phone. Sit just straight up enough that you can breathe fully. If you have back discomfort, you can place a small pillow at your lumbar curve to offer support. Once settled, begin to slow your breath. I like to count to three or four on every inhale and exhale to help slow the heart rate. Gently close your eyes, continue breathing evenly. After a few rounds of this breath, allow your mind to drift from the breath. Let your thoughts come and go, imagining them floating by on fluffy white clouds. If you don’t enjoy the clouds, try imagining your thoughts filling up a blackboard or whiteboard and then erasing them. If you prefer not to sit with your thoughts just yet, then you may repeat an affirmation that you like, such as “I love myself unconditionally.” Once the timer goes off, take a couple of deep breaths, become aware of the space around you again, and gently open the eyes. Take a stretch as if just waking up for the day, and slowly stand up. Notice how you may feel a little lighter and have more mental clarity for the start of the day. This is also a good strategy to practice in the car right before you go into the rink! B R E AT H WO R K Count your breaths to balance the sympathetic and parasympathetic nervous systems. This strategy really is as simple as it sounds. Right before you drive away PS MAGAZINE
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