HEALTH

Mental Health: How to Check In on a Teammate

Psychotherapist Gershon Portnoi reveals why talking openly with someone who may be feeling low might make a huge difference.

If you've noticed that one of your teammates is a bit quieter than usual, or has been regularly avoiding the post-match pint, there might be more going on than you realise. Sometimes, we might suspect that something is up with a friend or family member, but we don't quite know how to approach it, and often don't do anything at all.

One of the hardest things any of us can do is to ask someone if they're ok. Yet, ironically, it's also one of the most important things we can do to help stop a downward spiral becoming a full-blown mental health crisis.

So, before you rush off to make your intervention, here are a few ideas to think about first.

Any significant and consistent change in mood or behaviour can be a tell-tale sign that all is not right with someone. If you're still unsure, trust your gut. If instinctively you're concerned about a friend, there's probably a good reason for that.

The lower someone is feeling, the less likely they might be to seek help, so your effort could make a huge difference. Never underestimate the impact you could make because for someone not feeling great, another person taking an interest in them can be a hugely positive experience.

Once you're talking, it's key to ask open questions. So “are you okay?” is not bad, but “I've noticed you've been really quiet in the changing room recently - what's going on?” is even better.

If you've ever had low mood periods yourself, you can also start by saying exactly that. Your openness could help them to be more transparent.

It's important to be honest and not beat around the bush. If you're worried about your friend or teammate, then make sure that's exactly what you say.

Another crucial element of any conversation is to listen carefully, and don't necessarily try to prob-

lem-solve. The feeling of being heard can be transformational for someone feeling down, especially if they don't feel there are judgements coming back in their direction.

It's also worth thinking about the when and where of your approach. Walking off the pitch together covered in sweat and still breathing heavily is probably not the best time to strike up this type of conversation.

Inviting someone to go for a walk or coffee is better as it will give you some uninterrupted time together. And if you've already started regular conversations with someone, there's nothing wrong with being spontaneous and turning up at their door to go for a run or bike ride. The endorphins released by the brain during activity can be very helpful in helping us to talk and feel better.

Finally, although many of us have refrained from physical contact during the pandemic, if you can extend an arm around the shoulder or even a warm hug (but ask first!), the benefits can be huge. There's stacks of scientific research showing that physical contact releases mood-lifting, feel-good hormones. TGP

"If instinctively you're concerned about a friend, there's probably a good reason for that"

To find out more about Gershon and his psychotherapy practice,visit gershonportnoipsychotherapy.com.

Nutrition: How to Eat Like a Pro Player

Emmy Campbell is a SENR-qualified sports nutritionist, working with football players from grassroots levels right up to professional players to help them improve all aspects of their game.

Modern-day pros all have sports nutritionists on hand and private chefs in the kitchen to make sure their nutrition is on point. Unfortunately, this isn’t a luxury that grassroots players can enjoy, but it is still possible to eat well and use nutrition to maximise performance no matter what level you play at.

Whether you only train once a week or have sessions every day, getting your diet right can have a huge impact on how well you perform on the pitch and how you feel day to day.

Carbohydrates are king when it comes to performance. They’re the main type of fuel the body uses during football. How fast you run, how high you jump and how accurate your shooting and passing are all depend on having carbs in the tank. Simply put, the more or longer you train, the more carbs you’ll need to eat to fuel the session. Base your training day meals around foods like pasta, rice, bread and potatoes and eat your pre-training meal two hours before you get out on the pitch to give your body enough time to digest the food and utilise the energy.

If it’s been more than two hours since you’ve last eaten, then have a high carb snack 30-60 minutes before the session to top up the tank. A cereal bar or toast with jam are great quick and easy options to go for.

If you’ve got a longer session (>60 minutes), or it’s a particularly intense one, then you might need to top up your energy stores during the session to make sure you’ve got enough left in the tank. Sports drinks are ideal options here as not only do they contain carbs to boost your energy stores, but they’ll keep you hydrated too. When the session’s finished, your refuelling needs to start. Getting the right kind of food into the body now will determine how well you can adapt, recover and prepare for the next session, or the game at the weekend. Think of the three Rs when it comes to recovery: Refuel with carbs, Repair with protein and Rehydrate with fluids. TGP TRY THIS:

If you’re looking for a quick and easy option that ticks off the three Rs, give this smoothie recipe a go:

CHOCOLATE & PEANUT BUTTER SMOOTHIE Ingredients • 350ml semi-skimmed milk • 1 banana • 2 tbsp peanut butter • 3 tbsp Greek yoghurt • 1 tbsp cacao powder

Add all of the ingredients to a blender, blitz and enjoy!

Whether you’re looking to get in better shape, need help with fuelling your ninety minutes or just want to take your game to the next level, Emmy can help. Find her on social media @nutritionemmy for support with your performance nutrition.