We all know the holidays can be tough. Between training, competing, and trying to stay healthy, it’s easy to feel stressed and anxious. So, let’s make some resolutions to boost our mental well-being and stay mentally strong during the holidays and all year round!

1. Prioritize Self-Care

• Schedule “Me Time”: Find time each day for activities that make you happy and allow you to relax. This could be reading a book, taking a bath, listening to music, or spending time outdoors.
• Practice Mindfulness: Incorporate. mindfulness techniques into your daily routine, such as meditation or deep breathing exercises. This will help you stay grounded and present, reducing your stress and anxiety.
• Get Enough Sleep: Aim for 7-8 hours of quality sleep each night. Sleep is crucial for physical and mental recovery, and it will help you perform at your best and keep a positive outlook.

2. Set Realistic Goals

• Focus on Progress, Not Perfection: Instead of setting unrealistic expectations, focus on making small improvements.  Then make sure to celebrate your accomplishments along the way.
• Break Down Goals into Manageable Steps: Large goals can feel overwhelming. Break them down into smaller, more achievable steps to build confidence and maintain your motivation.
• Be Kind to Yourself: Remember that setbacks can be a normal part of the journey. Remind yourself to be patient and cut yourself a break when needed.

3. Build a Supportive Network

• Connect with Loved Ones: The holidays are a perfect opportunity to spend time with family and friends who can support you. Share your thoughts and feelings with those you trust.
• Seek Professional Help if Needed: If you’re struggling with mental health concerns, don’t hesitate to seek professional guidance. A therapist or counselor can provide valuable support and coping strategies.
• Join a Community: Connect with other female athletes who understand the unique challenges you face. Share experiences, offer support, and build a sense of camaraderie.

4. Practice Gratitude

• Keep a Journal: Take a few minutes each day to write down things you’re grateful for. This can help shift your focus to the positive aspects of your life and improve your overall well-being.
• Express Appreciation: Let the people in your life know how much you appreciate them. Expressing gratitude can strengthen relationships and increase your sense of connection.
• Celebrate Your Achievements: Take time to acknowledge your accomplishments, both big and small. Allow yourself to celebrate your hard work and dedication.  

5. Fuel Your Body and Mind

• Eat a Balanced Diet: Nourish your body with unprocessed foods that provide the energy and nutrients you need to thrive.
• Stay Hydrated: Drink plenty of water throughout the day to support physical and mental performance.
• Limit Alcohol and Caffeine: Excessive consumption of alcohol and caffeine can negatively impact your mood and sleep patterns.

6. Take Breaks and Rest

• Schedule Rest Days: Allow your body and mind to recover by including rest days into your training schedule.
• Listen to Your Body: Pay attention to your body’s signals and adjust your training intensity or duration as needed.
• Take Time Off: Schedule vacations or breaks from training to recharge and prevent burnout.

Remember, You’re Not Alone

Remember, you’re not alone in your journey. Many female athletes face similar challenges and struggles. By prioritizing your mental health, setting realistic goals, cultivating a supportive network, practicing gratitude, fueling your body and mind, and taking breaks, you can navigate the holiday season and the new year with confidence and resilience.

Here’s to a happy, healthy, and successful new year!