Managing anxiety in athletes

Managing anxiety in athletes

BY JULIANNE PONDELLI

Anxiety is such a common struggle in today’s society. There seems to be a lot more pressure on athletes with the time and money necessary for succeeding in sport. Anxiety can play a role in both personal life, academics, and athletics. Research shows that 1 in 3 adolescents meet the criteria for anxiety disorder and NCAA research shows that 85% of collegiate student athletes are experiencing anxiety.

Figure skating can cause increased stress on an athlete considering how much money, time, and commitment is needed to succeed. Certain anxiety can manifest itself in eating habits. For example, anxiety can cause either a lack of appetite leading to a lower intake or an increase in emotional or binge eating leading to a higher intake of calories.

If a skater is struggling with anxious tendencies, there are several strategies coaches can use to help their athlete to manage anxiety. First, it is important to recognize the difference between anxiety and nerves. “Anxiety” has a bad connotation in today’s society, when in reality anxiety is a natural human reaction to stress. Nerves are normal in situations such as competing and testing. Anxiety differs from nerves as it has an impact on the skater’s performance and life outside the rink.

Practicing and preaching mindfulness is a tool that coaches can encourage. Techniques like deep breathing and focusing on one element in a program at a time are other ways to manage feelings of anxiousness.

An example of a deep breathing technique is to breathe in for four and breathe out for eight. This can be a highly effective practice during training and competitions where there is more pressure.

Coaches may also suggest dietary changes that have been proven to help ease anxiety. These foods are high in antioxidants and anti-inflammatory properties:

• Salmon is high in omega 3 fatty acids which help to promote brain health. The omega 3’s in salmon regulate dopamine and serotonin which reduce anxiety and cause the brain to respond better to stressors. Salmon has high levels of Vitamin D, which studies have shown has positive effects on anxiety and that brain function is affected by vitamin D status.

• Chamomile is an herb that may help to reduce anxiety due to its anti-inflammatory properties. Chamomile extract regulates neurotransmitters that affect mood and studies have shown a reduction in feelings of anxiousness when supplemented. However, more research is needed on the effect of chamomile tea.

• Turmeric is a spice that promotes brain health due to high levels of antioxidants and anti-inflammatory properties. Curcumin, found in turmeric, is largely responsible for promoting brain health. Absorption is increased when it is paired with black pepper.

• Dark Chocolate contains flavonols that act as antioxidants by being protective and increasing blood flow to the brain. Studies have shown immediate calming effects after consuming. Dark chocolate is higher in fat and calories and can be easy to overconsume. 1-1.5 oz servings are best (ie. dark chocolate square of big bar; 1–2 Lindt chocolates)

• Yogurt with live active cultures have probiotics that are protective of the whole body, including the brain. Probiotics are thought to increase serotonin which is the main mood stabilizing hormone.

• Green tea is thought to lower stress levels by decreasing the stress hormone cortisol.

Other ingredients/ foods to keep in a skater’s regular diet to help alleviate anxiety include tryptophan (bananas, turkey, and oats), high quality protein (eggs, meat, dairy), omega 3 (chia seeds), vitamin c (citrus fruit, bell peppers, blueberries), and vitamin E (almonds).

Coaches can give advice to help ease anxiety and nerves, but if the athlete is struggling, coaches can recommend seeing a mental health specialist to help them manage their individual stressors.

Julianne Pondelli MS, RD, LDN is a Professional Figure Skating Coach and Registered Dietitian in the Boston area. She holds a PSA Registered Rating in MITF and FS and is an AFAA Certified Athletic Trainer. She is the Head Coach of Northeastern University’s Collegiate Figure Skating Club and coaches at many clubs in the Boston Area. Instagram: @skaternutrition