Handling Grief & Loss

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By Rachel Amity, MSW, Athletes Connected Program Coordinator

As an athlete, you may experience a variety of losses throughout your career. Of course, you have probably lost a few matches, games, or competitions.

Many of you lost typical seasons because of the COVID-19 pandemic. Maybe you’ve lost the opportunity to obtain certain athletic goals you had, be it getting to the championships, the Olympics, or being able to continue competing at all because of an injury.

As people, we may experience any number of other losses throughout our lives, including the deaths of people close to us. Not all of these losses will have the same impact on us. Different losses will prompt different types of mourning.

Losing a game will elicit a different kind of mourning than losing the ability to continue competing due to an injury. Similarly, losing someone to a sudden, unexpected death often results in a different grieving experience than losing someone to an anticipated death (i.e. terminal illness).

Grief is often associated with a few distinct emotions, like sadness, depression and anger. However, mourning usually involves a huge range of emotions. It can encompass many emotions including (but not limited to) anger, sadness, guilt, irritability, resentment, relief, helplessness, and disbelief. Some of these emotions may happen simultaneously. Every person is a unique griever.

Even when processing the same event, people have diverse personal, cultural, and spiritual factors that will influence how they grieve. There is no “right” way to grieve. Whatever your feelings, they are valid.

There is no “right” way to grieve. Whatever your feelings, they are valid.

While grief may affect you psychologically, it is more than just what happens to your emotions. You may notice all aspects of yourself including mind, body, and spirit are impacted by your grief. This could look like changes to your sleeping or eating, energy levels, or your ability to focus.

Remember, everyone grieves differently, and nothing is wrong with you for how you mourn. There is also no correct timeframe in which to grieve.

Nevertheless, sometimes people need more support than their friends and family can provide. If your grief is interfering with your ability to complete daily activities, you feel numb or detached for more than a few weeks, or want assistance in processing your feelings, consider asking for additional help.

Helping a Grieving Friend
It can be challenging to know how to support those around you who are dealing with loss. Sometimes when we are uncertain about whether we should get involved, or how we can best console someone, we avoid helping all together.

Just as there is not one way to grieve, there is also no perfect way to support a grieving loved one. Nonetheless, community involvement and support often give those in mourning a sense of comfort.

Some of the most reliable things you can provide to a friend or loved one who is grieving are your presence and your ability to listen to them without judgement. What they are comfortable with or want may change throughout the mourning process.

Letting them know that you are there and will listen if and when they would like to talk, but that you understand if they don’t want to, can demonstrate your support while leaving space for however they are processing and grieving.

Sometimes, providing practical support, like bringing meals or helping with chores can also be immensely helpful. Your loved one may also need more support than you can provide. In that case, it may be most helpful to suggest services or resources that might help them process their grief.

Available Local Resources
Available Local Resources

About the Author
Rachel Amity is the Athletes Connected program coordinator and a member of the U-M Athletic Counseling Team. Previously, she worked as the MSW intern with the athletic department. Rachel is originally from Corvallis, Oregon, where she grew up playing soccer, volleyball, and lacrosse. She graduated from Lewis & Clark College with a Bachelor’s in Psychology, where she also worked as a student athletic trainer.

When Your Career Ends, What to Do with Your Athletic Identity

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By Dr. Jeff Porter, U-M Director of Student-Athlete Alumni Relations and Former Olympic Athlete

The moment is quickly approached; much faster than anticipated. You spent years perfecting your athletic ability and cultivating and crafting your athletic identity to reach the pinnacle of success as an athlete. With the end of your athletic career, are you now supposed to let go of that identity and become someone else? Is that even possible?

There are traits of my athletic identity that propelled me to success after my athletic career ended, and I am of the belief that you do not need to let go of your athletic identity, but rather redirect your focus. I am not saying this is easy but will certainly pay dividends in the long run.

I went from being a collegiate student-athlete to an Olympic athlete to a retired athlete, and the transition is still challenging.

One of the hardest mental barriers I have had to manage is how to maintain my athletic identity. I was known as an athlete for so long that I began to internalize that identity until a mentor of mine told me plainly that being an athlete is part of who I am, but it does not define all that I am.

It certainly took a while for me to accept those words, but they ring true now more than ever. I was an athlete and competed at the highest levels, but I am more than that.

Once you are able to find comfort in the fact that you were an elite level athlete, but that was not and is not all that you are, understanding how to adjust your athletic identity can be a bit easier. Although retired, I still have not lost that competitive edge and I don’t think that will ever disappear. The purpose of this piece is to learn how to direct that attribute into something that can be productive and help you develop beyond the last game, meet, or match.

the point is that athletics does not define your identity. It is simply something you do. As I have learned, I am much more than an athlete.

Below are some of the things I have used to transition into this non-athlete life, while still maintaining some sort of athletic identity.

Find another activity you like doing
After I retired from competing, I had little to no interest in doing sprinting workouts to stay active, but I did enjoy weightlifting.

For some reason, I have always found weightlifting to be therapeutic for me and have continued to do this long after my retirement. I encourage you to find activities that keep you active and that you actually enjoy doing.

For some it may be climbing, and others may enjoy biking, but the key is to stay active. Because I have been a competitive person my entire life, I cannot simply turn that off, so I use the competitive spirit to either compete with myself or create “friendly competitions” with my friends. These “friendlies,” as they have come to be known, help me stay fit while maintaining that athletic mindset.

I have even taken up various forms of martial arts because it provides another activity that I can dedicate time to learning how to perfect, similar to what I did as an elite athlete.

Find a way to stay involved in sports
Beyond working out, I have found that I can coach kids or volunteer to serve on committees, which helps me stay around the sports world without being an athlete.

Many athletes that I have come into contact with fail to realize the vast array of positions and activities they can be engaged in without being an athlete. I personally serve on several athlete committees within the United States Olympic and Paralympic Committee (USOPC) that continue to keep me connected to the sports communities that I was a member of.

Nonetheless, there are many opportunities former athletes at any level can do that will keep them connected. I encourage you to find the right fit for you.

Jeff Porter (right) meeting with President Obama.

Discover your new passion
Like many athletes, I have spent countless hours over multiple decades trying to perfect myself as an athlete without giving much thought to what happens when I am no longer competing.

If you asked me 10 years ago what I was passionate about my answer would have been simply, “running fast.” I was investing a considerable amount of time, effort, and financial resources, and running fast was my sole passion.

I quickly discovered that when I was not training, I had a significant amount of free time to myself and was usually bored. During those moments of complete boredom, it dawned on me that I needed to figure out what else I enjoyed doing that was not athletics related.

I began reading books that seemed interesting and explored post-athletic career options. I found out that I had a passion for learning and teaching others. This led me to explore pursuing advanced degrees while continuing my training and preparation for the Olympics.

I was grateful to find something to do other than sit around and think about my competitions all day, which I believe greatly helped my performance in the long run because I was more relaxed.

Find a mentor (or mentors)
Having several people in my life that I can trust to provide me with guidance, who challenge me but also have my best interest in mind, continues to be a valuable asset for me.

These people all have unique skill sets and backgrounds but they have invested in me and my continued growth as a person. The value in having mentors is that they can challenge your commonly held beliefs about yourself and push you to think about how to get better both in and outside of the athletic arenas.
Because of their experience, mentors can offer you words of wisdom or help guide your career path. You can learn from their experiences without having to learn those lessons the hard way.

I had to understand that just because I competed in an individual sport did not mean that I had to try to figure everything out on my own. That would have been inefficient and a complete waste of time. I trusted that my mentors had my best interest in mind, especially when they told me things that I did not want to hear; for example, “You need to prepare yourself, because one day you will not be competing.”

They continued to remind me that I am more than my sport and encouraged me to discover things about myself that I didn’t even know. For these reasons, I always encourage athletes to get a mentor because this transition is already challenging enough, why go it alone?

Start Early
Whether you are beginning your last year of competition or you are in the middle of your best athletic performances, preparing for the eventual identity shift early will be advantageous.

It is easier to think, plan, and act before you finish your competitive career versus when you are already done and trying to figure out, “now what?”

Well before I knew I was going to retire, with the help of my mentors, I began considering who I am and what I will do once I could no longer compete. The good news is that I started this inner reflection while in the midst of some very good competitive years.

After figuring out who I was and what I wanted to do, I started to plan.

I went back to school for a series of advanced degrees. I became involved in sports committees. I started coaching. And I was looking for a career that I could enjoy.

This was all done knowing that sooner or later there would come a time when I had to leave the athlete identity in the past and identify as something else.

I approach my non-athlete life with the same tenacity as I did when I was competing which has helped that transition as well. I encourage you to recognize that you were a competitive athlete (maybe even one of the world’s best), which is something to be celebrated.

Nevertheless, the point is that athletics does not define your identity. It is simply something you do. As I have learned, I am much more than an athlete.

About the Author
Jeff Porter, Ph.D., is the University of Michigan Athletic Department’s Director of Student-Athlete Alumni Relations & Premium Seating Associate. Dr. Porter is a native of New Jersey and the current sport administrator for the U-M track & field and cross country programs, for which he competed during his undergraduate studies.

Dr. Porter graduated with a B.A. in Kinesiology in 2007 from U-M, an M.A. in Higher Education in 2011 and a Ph.D. in Educational Leadership in 2017 from Eastern Michigan University.

The 2007 NCAA Champion in the 60m hurdles and a three-time NCAA All-American, Dr. Porter won the 2007 Big Ten Medal of Honor. He qualified for the 2012 and 2016 Olympic Games, held in London and Rio De Janeiro, respectively, in the 110m hurdles.

Dr. Porter concurrently serves as Chairman of the Athletes Advisory Committee for U.S. Track & Field (USATF) and as a member of its Board of Directors. He is involved in the USATF’s planning of the 2022 World Athletics Championships to be held in Eugene, Oregon, as well as the 2028 Olympics, to be held in Los Angeles.

Additional Resources

  • Life After Sports Section
  • Athletes Connected Get Support Page

    • Adaptive Sports & Mental Health

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    By Jeremy Fallis, U-M Eisenberg Family Depression Center Marketing Communications Specialist

    For many of us, adaptive sports are known by those who compete at the Paralympic Games and events such as the Invictus Games. While, some are not as well known as other athletic endeavors, Michigan has a thriving program for such athletes.

    The University of Michigan Adaptive Sports and Fitness Program was launched in 2019 by Dr. Oluwaferanmi Okanlami, assistant professor of family medicine and physical medicine and rehabilitation. Dr. Okanlami himself recovered from a paralyzing injury, and has a mission of helping others.

    Its mission “will not only benefit elite student athletes with disabilities, but also provide opportunities to engage in adaptive sports for the entire student body and greater campus community.”

    Since its inception, Athletes Connected has primarily focused on collegiate varsity athletics. That doesn’t mean athlete mental health is corralled only into that group. We took time to speak with those that make adaptive sports go round at Michigan.

    Adaptive sports are a tight-knit community of like-minded individuals that have personally overcome adversity whether it’s a traumatic injury or a congenital disorder. We have a unique perspective about how to tackle life’s obstacles and we can provide key insights that typical healthcare providers may not understand or realize without the first-person perspective.

    Athletes Connected: What is the University of Michigan Adaptive Sports and Fitness Program?
    Dr. Okanlami: The Adaptive Sports and Fitness program currently resides in the University of Michigan Medicine and Student Life Department with the goal to lead our state and nation by embracing diversity and providing new opportunities to student-athletes with disabilities.

    The program seeks to connect the departments, programs, and services at the University of Michigan and surrounding community to deliver comprehensive programming that supports inclusive and adaptive recreation, fitness, and sport participation from recreational to elite competitive (currently including track and field, wheelchair tennis, wheelchair basketball, and para-equestrian).

    Individuals with mobility impairments have a need for physical fitness just as much as their able-bodied counterparts, and sometimes more. Adaptive sports, including the use of modified equipment for certain activities, provides an opportunity for everyone of all abilities to engage in and benefit physically, socially, and mentally.

    Cathryn Gray

    AC: How have you seen changes in your mental health after joining adaptive sports?

    Cathryn Gray, Adaptive Track & Field, First-Year: Participating in Adaptive Sports has significantly improved my mental health, as well as my physical well-being. I became a happier and more optimistic person after joining adaptive sports. Adaptive sports have given me a sense of community I didn’t have previously and has given me the opportunity to be part of a team – with all the benefits that belonging to a team provides – that many able-bodied athletes take for granted.

    I’ve had the opportunity to make friends all over the world, represent my country competitively in track and field, and develop a sense of self-confidence and purpose I was missing before becoming involved. Adaptive sports have also taught me how powerful it can be when female athletes lift each other up since there are fewer female adaptive athletes than male adaptive athletes overall. I have grown as a person in every area of my life and become much mentally stronger and healthier because of being involved in adaptive sports.

    Christopher Kelley, Adaptive Tennis, Graduate Student: I’ve been a wheelchair tennis player since high school and adaptive sports have had an instrumental impact in my personal mental health. It has assisted me in managing my anxiety and has also allowed me to grow my social circle with positive influences.

    Matthew Fritzie, Adaptive Tennis, Graduate Student: I have been playing adaptive sports for about five years now and it has provided a positive outlet to foster relationships with my peers, share similar struggles regarding obstacles our population deals with and helps me feel included within my community where historically people with disabilities have been marginalized and ostracized

    Chris Kelley

    Spencer Heslop, Wheelchair Basketball, Graduate Student: Wheelchair basketball and other adaptive sports help me find a space to release the stresses of life and find moments of happiness, even in the hardest moments of my life. I have found some of my closest friends, support systems, and hopes through the people I have played with and against. These moments allowed me to share my own struggles, or to listen to someone else’s. They helped me connect and know I am not alone.

    AC: What lessons have you learned from adaptive sports that you are able to carry through your personal and academic life, beyond sports?

    Kelley: In terms of the lessons learned I do not think that adaptive sports are any different from able-bodied sports. Sports help teach time management, communication, collaboration, and discipline.

    Fritzie: Adaptive sports have taught me the ability to set goals and achieve them, punctuality, time management, confidence, communication and develop overall better well-being from physical activity and comraderie of the sport I’ve been involved in. Physical activity has improved my academic focus and increased determination to pursue my long-term career aspirations. I hope to continue being physically active and involved throughout my life.

    Matt Fritzie

    AC: What outlets do adaptive sports athletes have to relieve their stress outside of athletics?

    Sydney Collier, Adaptive Para-Equestrian Athlete, U-M Community Member: Adaptive athletes have the same outlets to relieve stress as any able-bodied athlete does! For example, to unwind I often like to cook just like any other able-bodied athlete might, but as an athlete with only the use of one hand I have to adapt things like cutting or chopping to make them one-handed friendly. Other things we might like to do unwind could be, interacting with friends, listening to music, reading, binge watching our favorite show, going out for a drive, hitting the gym, or spending time with family or pets. In the end, adaptive athletes unwind just the same as any other athlete or person in general.

    AC: What resources exist specifically for adaptive sports athletes at the University of Michigan, and how can they be improved?

    Erik Robeznieks, Program Manager, University of Michigan Adaptive Sports & Fitness: The program has “opened the door” for discussions about how students with physical disabilities can be supported in their physical activity pursuits (recreational, fitness, and competitive sport) just as any other student-athlete would at our institution. These discussions have resulted in the early formation of a comprehensive adaptive sports and fitness program that begins to foreshadow the true potential for institutionalized inclusivity in the culture, operations, and programming for all students of all abilities at the University of Michigan.

    For example, we have worked with University of Michigan Athletics to secure training time at their facilities for our Track and Field and Wheelchair Tennis athletes. Through our relationships with MDisability at Michigan Medicine we are working on academic research to further validate the need for our program, and we have connected with community partners like the Ann Arbor Center for Independent Living to provide a strength and conditioning space for our athletes.

    Sydney Collier

    Although much more work needs to be done, we will continue to work on cultivating the resources that already exist at the University of Michigan and community, connecting them in a way that provides new value. An example of this is working with University Health Services to provide integrated health-care coverage for our student-athletes. We also want to fulfill our values as a program and make recreational adaptive sports inclusive for all students at the University of Michigan where appropriate. As such, we will continue to build a relationship with Rec Sports to deliver adaptive sport options like wheelchair basketball in intramural sports, as well as providing competitive opportunities and support at the highest levels.

    Lastly, we recognize that students truly hold the greatest influence over what happens at the University of Michigan. We hope to connect with more groups like Athletes Connected to help elevate our voice across the student body so that all students of all abilities can have equitable access to physical and mental wellness opportunities.

    Gray: The program provides athletes with community and conditioning. There are three U-M undergraduate students, (myself included) in the program and five U-M graduate students with all different majors and backgrounds including cognitive science, computer science, epidemiology, and biomedical engineering.

    We bring our unique life experiences to our program and use them to educate and lift each other up. The program also provides track and field practice two times a week at the University of Michigan indoor track facility and tennis practice four times a week at the indoor tennis facility.

    Our goal is for the University of Michigan to allow our program to be able to access the indoor track more days a week for practice if possible so we can continue our training for the fast-approaching national competition schedule and Tokyo Paralympics.

    AC: How are adaptive sports unique from other support groups?

    Heslop: I think there is power in finding something that brings you joy and brings you together with people you can relate with. Some people find that in art, gaming, the outdoors, and sports. It’s about connecting people with people.

    Leo Merle

    Leo Merle, Adaptive Track & Field, U-M Dentistry: In adaptive sports, I feel that there is almost an instantly formed community compared to other athletics. From my own personal experience in athletics, I never had a group of people that I could relate to when it came to disability.

    So, when it came to explaining my condition and how it impacts everyday activities, it was challenging to explain what was wrong. With adaptive athletics, there are people who represent all different classifications and walks of life and I feel a much more personal connection when communicating with them. I don’t feel the need to explain some of my challenges since we have a mutual understanding of our struggles to a degree. This creates a much more whole and inclusive environment for everyone no matter your background.

    Fritzie: Adaptive sports are a tight-knit community of like-minded individuals that have personally overcome adversity whether it’s a traumatic injury or a congenital disorder. We have a unique perspective about how to tackle life’s obstacles and we can provide key insights that typical healthcare providers may not understand or realize without the first-person perspective.

    AC: How has participating in adaptive sports changed your perspective regarding the interconnectedness of physical and mental fitness?

    Gray: Mental health and Adaptive sports are interconnected in the way that they help people with disabilities physically and mentally. When I first started participating in adaptive track and field, I started to see how strong I was becoming and that boosted my confidence and my self-esteem.

    Adaptive track and field made the biggest difference in my mental health and made me physically strong too. Adaptive sports have opened the door for me to compete at the national and international level, and to represent University of Michigan at the collegiate level for adaptive track and field). Adaptive Sports have taught me that my mental and physical health are both equally important.

    AC: What advice would you give to people, perhaps with (dis)abilities, who are struggling with their mental health?

    Gray: Please do not be afraid to reach out. Sometimes the hardest thing to do is ask for help when you’re feeling low. Know that you have your whole life ahead of you. Whatever battles you’re fighting right now won’t last forever. There is a community to support you.

    Kelley: As with anyone struggling with mental health the first step is to seek out help from someone you know and trust. You should never have to deal with that struggle alone and there are people who are able and willing to help. And remember you’re not alone in your fight.

    Fritzie: I would say don’t let your negative emotions and mentality get in the way of your ambitions and livelihood. Don’t feel like it’s a weakness to reach out to your local resources in your community whether it’s family, friends, counselor or other medical practitioners. Also find ways to get active in any type of sense no matter your ability. It will help your overall mood and well-being.

    Thank You, Therapists!

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    By Will Heininger, Depression Center Outreach Coordinator

    In the last year, so much about our lives has been turned upside down. We have had to change our daily routines, as well as the ways we attend school and work.

    We’ve adjusted to evolving health protocols, traded in holidays for visits with loved ones through computer screens, and even had to scramble to secure toilet paper.

    The adversities we’ve endured during these “COVID times” can impact our mental health, and have left many of us longing for our old routines, for consistency, and for anything familiar. The uncertainties have also raised lots of questions:

  • Will this pandemic ever end?
  • How will I manage if I have to quarantine?
  • When can I get vaccinated, is it safe, and when will enough people be vaccinated for life to return to ‘normal?’
  • Will 2021 be as challenging as 2020?

    • It is hard to know many of the answers for certain. Nevertheless, what we do know is that these uncertain times can lead to increased levels of stress and anxiety. And, that high levels of stress and anxiety can make it difficult for our brains to function properly, even on a day-to-day basis.

    Thank you, therapists, for understanding human beings the ways you do, and using it for good. Your work is so critical; it has a tremendous impact on individual well-being, as well as on society as a whole.

    Luckily, we also know that working with a licensed therapist can help tremendously. Therapists can help us navigate and understand our stressors, in addition to helping manage challenging mental health issues, like anxiety and depression.

    I’d like this brief article to serve as a giant “Thank You!” to all therapists for their work (as well as a simple PSA to remember to pay attention, as individuals, to our mental health).

    In the same ways we thank surgeons who help our bodies regain functioning, or pediatricians who treat our kids when they’re sick, it’s important to thank therapists. Thank them for helping get our brains back on track and functioning properly, helping us repair relationships, and the multitude of other ways they provide support, ultimately helping us improve our mental health.

    Thank you, therapists, for understanding human beings the ways you do, and using it for good. Your work is so critical; it has a tremendous impact on individual well-being, as well as on society as a whole.

    About the Author

    Will Heininger is mental health educator and public speaker for the University of Michigan Depression Center, openly sharing his story of overcoming major depression and anxiety during undergrad, while playing football at Michigan. After hiding his illness at first due to stigma and ignorance, he received life-changing treatment and care from the Athletic Medicine staff, and was able to thrive for the majority of his time at Michigan. He would go on to help found Athletes Connected in 2014.

    Since first sharing his story at the Depression on College Campuses Conference, Will has spoken with over 100,000 people across the country, helping to bridge the gap between what science and medicine have learned about mental health and well-being, and what society actually knows and uses. In addition to athletes of all levels, Will works with schools, athletic departments, communities, and corporations to improve mental health outcomes. Heininger is a native of Ann Arbor, Michigan.

    Handling Seasonal Affective Disorder and Isolation During a Pandemic

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    Athletes Connected’s COVID-19 series tackles a common winter malaise: Seasonal Affective Disorder. Coupled with the isolation associated with the pandemic and a unique combination needs to be addressed.

    By Jonah Silk, LLMSW, Athletic Counseling Fellow

    Have you noticed in the winter that you do not feel as motivated for lifting? Or maybe your sleep pattern is off? Is it harder to get going for a morning practice, or for a night class, now that it’s dark and cold?

    Some people notice they experience symptoms consistent with depression that are related to changes in seasons. You may have heard this referred to as Seasonal Affective Disorder (SAD), or seasonal depression. Seasonal depression often begins and ends at about the same time every year.

    You may notice as the winter goes on the feelings you are having are getting worse, at the same time you have other responsibilities.

    In most cases, seasonal affective disorder symptoms appear during late fall or early winter and go away during the sunnier days of spring and summer. Less often, people with the opposite pattern have symptoms that begin in spring or summer. You may notice as the winter goes on the feelings you are having are getting worse, at the same time you have other responsibilities.

    During the pandemic, it is common to be carrying a greater emotional load than usual. Yet, with school, athletics, and work, we are still expected to perform. It is OK to need some help. Even if you don’t have SAD, you may notice changes with the season and the daylight, especially with increased isolation this year due to the pandemic. Many of us are experiencing additional challenges to our mental health with less in-person interaction and screen fatigue.

    Signs and symptoms of SAD may include:
    There are a variety of symptoms that may indicate seasonal depression. These may include:

    • Feeling depressed most of the day, nearly every day;
    • Lost interest in activities you once enjoyed;
    • Low energy and problems with sleeping, or experienced changes in your appetite or weight;
    • Feeling more sluggish, agitated, hopeless, worthless, or guilty;
    • Having difficulty concentrating, or;
    • Having frequent thoughts of death or suicide.

    What can you do? Here are some treatment options.
    The good news is there are many skills, tools, and treatments available for those diagnosed with or struggling with symptoms of seasonal depression. Remember it is OK to not feel OK. Here are some things to consider:

    1. Get support from a mental health professional. If you think you may be depressed, consider seeing an athletic counselor.
    2. Big goals are hard to achieve overnight. Break large tasks into small ones, set priorities, and do what you can in the present moment.
    3. Cook, and eat healthy, well-balanced meals.
    4. Stay away from alcohol and drugs. These can make depression worse.
    5. Let your family and/or friends help you — but do not use them to replace therapy.
    6. Exercise consistently; During the pandemic it is harder, but in addition to the workouts given to you by your team, there are limitless online videos you can seek out, including yoga. You may also try cycling, hiking, or another outdoor, socially distanced activity with a friend.
    7. Spend time outdoors in the sun when possible. There are many trails around town including the Nichols Arboretum that are beautiful to walk even in winter. Or walk around town looking at the murals and graffiti art.
    8. Study on a patio or at a coffee shop that now have heaters outside during the pandemic. 
    9. Connect with family and friends, whether in person or via Zoom
    10. Keep a normal sleep and waking schedule
    11. Use Vitamin D supplements, but always consult with your physician before taking new supplements
    12. Mindfulness and meditation — Here are three helpful videos
        Meditation
        Mindful Self-Compassion
        The 10-Second Breath
    13. Gratitude Journaling
    14. Spend time with pets or connecting with nature
    15. DIY Projects, creative projects, arts and crafts. 
    16. Watch television shows, documentaries, and movies, listen to podcasts or music, read books, or other hobbies that you enjoy
    17. Engage in light therapy by sitting in front of a special therapy lamp (10,000 lux or more) for 30-45 minutes a day.  It is typically most effective to use these first-thing in the morning. Learn more about light therapy.

    Additional Resources:

    About the Author

    Jonah Silk is the Ehrenberg Family Fellow of Athletic Counseling as part of the U-M Athletics Counseling Team. After moving around the East Coast in his youth, Jonah graduated from Drew University in Madison, New Jersey, with a bachelor’s degree in Political Science and a minor in Holocaust Studies. He played for the varsity soccer team and had some stints abroad in Spain and in Sweden before settling into coaching in New Jersey. Jonah moved to Ann Arbor in 2018 and earned his Master’s Degree in Social Work from U-M in 2020. Jonah interned at the Judson Center in Warren, Michigan, prior to joining the athletic department. Jonah enjoys playing hockey and still tries to skate over at the A2 Ice Cube when he isn’t playing with his dog Jasper.