In a study at San Jose State, psychology researchers examined the incidence of depression in female athletes. Their hypothesis was that despite the known mental health benefits of fitness and athletic participation, female athletes are at risk for depressive symptoms due to the number of extrinsic stressors they face. Extrinsic stressors are things that come from the outside world, as opposed to intrinsic factors, which comes from within an individual.

The San Jose study found that the female collegiate athlete is exposed to an increased number of stressors, including time demands, loss of autonomy, pressures of meeting expectations of their coaches and teammates, pleasing those around them, negotiating relationships, increased competition, and performance anxiety. In addition to identifying these stressors, the study also found weariness, feelings of self-doubt, being out of control, and having nowhere to go were common themes in the mental wellbeing of such athletes.

It is interesting that this study also found that women were two times more likely than men to suffer from depression. This may be due to an increased willingness to report it, but women also reported feeling more extrinsic stressors than men. In a separate study, men reported similar feelings of being out of control, leading to uncertainty and powerlessness to manage their depressive symptoms and their lives.

In this newest study, ten current and former collegiate female athletes were interviewed. One of the common themes found in these interviews was that being an athlete had become a significant part of the person’s identity. They also reported positive feelings related to camaraderie with their teammates and the ability to manage negative experiences through the outlet of athletic participation. However, the majority of the participants described experiencing weariness, exhaustion, and feelings of being overwhelmed. Furthermore, these athletes placed significant pressure on themselves while they were struggling with their depression, and reported feeling like there wasn’t room for mistake or injury.

While those stressors are certainly valid in the collegiate athlete, they are also applicable to the average fitness buff. How many of us juggle work demands, expectations from our families and children, meeting expectations we set for ourselves, and negotiating meaningful relationships? When we are constantly working towards an “end” or trying to find the solution to a problem or conflict, while simultaneously balancing the demands of life, something will eventually bend and break.

Athlete or not, a depressive episode in any individual should never be discounted. Early identification, support, and intervention are vital to the athlete’s prognosis for recovery. This study also highlights the necessity for coaches to provide support and encouragement. Several athletes interviewed stated that they were hesitant to reach out to their coaches for fear of retribution or retaliation. In the gym, we may find that our clients are less inclined to reach out for fear of embarrassment or judgment, or maybe because they just flat out don’t feel comfortable or close enough to us as coaches.

This year, let’s all strive to not be better, but be good every day. Help your clients develop reasonable goals, praise them for their achievements, and encourage them when they fail. Recognize the signs of depression and listen with an open mind and an open heart. You just may find excellence in your gym that you didn’t even know was there.

References:

1. Jones, Alyson L., et Al., “A Phenomenological Examination Of Depression In Female Collegiate Athletes.” The Online Journal of Sports Psychology, Vol15Iss1

Photos courtesy of Shutterstock.

The post Learning to Recognize the Signs of a Depressed Athlete appeared first on Breaking Muscle.

Tip 1: Repaint Your Walls

Paint with brighter colors. Good choices are yellows, oranges, reds and copper tones. These bright colors can cheer up the dimmest of moods and bring warmth into your life when the sky is grey, the ground is brown, and earth tones are all around.

Tip 2: Get New Light Bulbs

Change your bulbs to be full spectrum and/or get a light therapy lamp with at least 3,000 Lux. There are several manufacturers online for you to choose from. Read and follow the directions accordingly.

Tip 3: Start Your Goals Now

Begin writing your goals now and don’t wait to start working on them until January. Keep your energy and sense of vitality up with movement and exercise. Embark on a new activity to spark your interest off the couch and into a sweaty athlete.

Tip 4: Go Somewhere Sunny

Take a pilgrimage to a brighter location. You don’t have to travel far to get sun. Make it a regular trip, if possible, to elevate your mood. Seek out nearby areas that are rain shadows or sunbelts. Some states have several. In Oregon, people venture to the high desert or Rogue Valley to seek snow and sun.

Tip 5: Enjoy Warm Water

Take warm baths and wrap yourself up with warm cotton or wool right out of the bathtub. Wrap your wet hair up tight and try to blow it dry immediately. The head is where you lose a high percentage of heat and compounding this with evaporation from wet hair will leave you with a cold head in a short period of time.

Tip 6: Give Yourself Flowers

Buy yourself bright flowers on a weekly basis and put them in your most frequented room. I currently have sunflowers and they make me smile every time I look at them.

Tip 7: Adjust Your Nutrition

Here are some foods to eat and some others to avoid:

• Consume a tablespoon of apple cider vinegar (with the mother) in the morning. This will help alkalize your system as well as create a warm sensation to your belly.
• Drink lukewarm water and reduce or omit cold water with ice as it pulls blood from the extremities to your stomach in order to warm up body temperature.
• Add warm spices to meals. These may include: cinnamon, cayenne, garlic, ginger, black pepper, and horseradish.
• Increase vegetable temperatures by stir frying them in a wok or with light steam.

Tip 8: Do Yoga

Heat up your core with yoga and a fun arm balance sequence. Turn up the temperature in your yoga room for your practice and prepare to slide into this juiced up asana practice.

1. Sun Salutations (do as many as possible in your given time frame to warm up to a sweat)
2. Turbo Dog
3. Handstand Straddle
4. Crow Pose
5. Astavakrasana (pictured)
6. Scissors
7. Forearm Balance
8. Forearm Balance Straddle Legs
9. Handstand Straddle (on wall shifting weight from one hand to the other)

Link the arm balances together. This brings lower body heat up through the chest and runs it through the arms and earth.

The greatest strategy I have used over the years to combat SAD is to keep myself busy. Moving from spring to fall is a season of transitioning from all our labors and efforts to the time to reap the benefits. Allow this time to switch gears and continue being interested in diverse activities. This helps the body and mind rest and recover from what had been cultivated over the last six months. Take delight and choose to enjoy the change rather than resist it and your overall mood will lift your spirits and the spirits of those around you.

Photos courtesy of Shutterstock.

The post Be Your Personal Sunshine: 8 Strategies to Reduce SAD appeared first on Breaking Muscle.