How Activism Can Be Used as Self-Care

By Eliza Beird, LLMSW,  Ehrenberg Family Athletic Counseling Fellow

We live in a world where pandemics are a reality. The prevalence of mental health concerns amongst college students has been rising over the past few years (SAMHSA, 2021). The global temperatures are increasing (Lindsey & Dahlman, 2021). Our University is on stolen land (“Land Acknowledgement Statement,” n.d.). Our society is built on systemic racism. School shootings are normal. People are discriminated against for their sexual orientation, gender identity, and gender expression (Athlete Ally, 2018). Women are paid less than men (United Nations, 2022). The list can go on, and on, and on. Just the sort of thing you want to think about after a hard practice, right? 

Take a minute. Breathe. The above paragraph is filled with complex, heavy, scary, overwhelming statements. Simply reading those sentences may have caused a spike in anxiety for some. However, if able, try to keep reading. It will not be like this for the whole article. In fact, we hope to try to outline ways to explore and manage that spike of anxiety that may have been felt in that opening hook. What we all know to be true is that things will continue to happen in the world around us that can make managing our day-to-day life more difficult. Life stressors will not go away just because we ignore them. In fact, there is even a risk that they get worse if we ignore them, not only for us as individuals, but for society as well. The more that we avoid the thoughts or emotions that we have regarding global stressors, the more they persist.  Former Michigan Athletic Counselor, Greg Harden, often refers to a process of “staying sane in an insane world.” So, when you’re ready, I invite you to dive back in because by acknowledging and processing these thoughts and emotions, we bring them into awareness, enabling us to move forward with action and empowerment.

Why am I feeling this way? 

When considering major societal and environmental issues, a varying spectrum of responses is normal. Shock, sadness, anger, helplessness, anxiety, and fear, are just a few emotions that we may experience when looking at the world unfolding around us. It can sometimes feel as though there is nothing we can do to stop it. It becomes easy to ask “what can one person really accomplish?”

Normal stress responses such as anxiety, anger, or feeling overwhelmed, can alert us to situations that are unsafe, indicate what’s important to us, and can help us prioritize tasks and responsibilities. However, without the right support or skills, fear and anxiety can quickly become unhelpful. It can make taking action really challenging. This is especially true in situations where it does not feel like we have much control. Many of us have been taught about fight, flight, fawn and freeze as a response to stress or threat. These reactions are normal. They are evolutionary protective strategies enacted to keep us safe (Skedel, 2022).

However, while these responses are normal, they are not always beneficial to us, personally or collectively. Believing we cannot do anything about a situation can lead to unmanaged anxiety or disengaging from the problem completely. It allows us to become complacent in what we perceive to be inevitable outcomes. If we spend too much time focusing on the things that we cannot control and the things that we cannot change about a situation, it is easy to become stuck or overwhelmed by fear. This space is also known as our sphere of concern (Discovery in Action, 2020) 

Sphere of Control

The things that we can directly control : our actions, responses, attitudes, interests, opinions, etc

Sphere of Influence

The things or concerns that we can have some influence over, either directly or indirectly: others’ actions, opinions, responses–think about the trickle down effect of the things that YOU do

Sphere of Concern

The wide variety of things and topics in the world that worry us and take up space in our lives that we can individually do little about: climate change, economy, global pandemics, Corporations, etc

What can I do? 

We know that sometimes doing something, even if we do not have total control of the situation, can make things feel a bit more manageable and can decrease some of our stress. Participation in activism is one such way to take action. It has been found to be an effective way to manage stress, anger, and anxiety surrounding topics or situations. It builds connection and community with others and stimulates positive feedback for taking action and engaging in something bigger than ourselves. Activism empowers us to take control of how life events affect us rather than being controlled by them. While it doesn’t take the challenge away, activism gives space for the adversity to be an opportunity rather than a setback. By engaging with a cause we are passionate about, we are given a productive outlet to direct our anger and anxiety (Skedel, 2022; “Guest Author,” 2021; Cox, 2014) . 

As humans, we have the opportunity to select where we focus our attention and energy. If instead of focusing on the area of concern, we focus on our areas of influence and control, we start recognizing our own power and agency (Covey, 2020). By shifting towards this proactive space, not only do we minimize rumination, but we also harness our own strengths which allows us to build resilience and stay engaged. Activism stimulates our shift in focus towards our areas of influence and control as it allows us to have a role in the narrative (Bresser, 2017). 

But the problem doesn’t go away….

Choosing to take action and participate still doesn’t completely take away the magnitude of the world’s circumstances. At times, choosing to actively engage in this way may be heavy and really hard. Being an activist is, in part, accepting the things that cannot be controlled and understanding the role you play in the global stressor. It also necessitates taking care of yourself and that will look different from person to person (Skedel, 2022). Some examples of self care may include:

  • Taking a step back completely, removing yourself from situations, deleting social media and taking breaks from/turning off news outlets
  • Giving yourself a time limit to spend on activism efforts
  • Limiting and managing information consumption  
  • Seeking coping and restorative practices to maintain balance in your life and well-being
  • Joining support and processing groups
  • Engaging with peers 
  • Understanding the limits of impact that an individual can have  (both positively and negatively)  
  • Accepting that perfection is an unrealistic standard 

Each person has their own tolerance of how much they can handle and taking breaks to engage in self-care at every step is important to maintaining resilience and motivation. It is also important to note that sometimes we will not have the option to take a step back from the global stressors. For some of us, they may permeate into many facets of our lives, making them unavoidable. When this is the case, it’s asking yourself what behaviors or practices can you engage in to make management of the stress a little bit easier. (Need ideas? Check out this list of skills and strategies

Student-athletes are in a unique position to engage in activism. Whether it is wanted or not, being an athlete comes with a level of public visibility. The platform that comes with putting on the jersey allows space for advocacy for endless causes that you have a passion for. Examples exist across the world of athletes engaging in activism, from promoting LGBTQ+ Rights at the Fifa World Cup, to pushing back against women’s rights in Iran.  It is ultimately up to you if, and how, you use your position. 

Yes, we are all individuals. Maybe one individual does not, or cannot, change social or environmental issues. But I do know that individuals make up communities and communities working together can influence others and incite change. Sure, maybe Colin Kaepernick didn’t change the world, but he certainly brought awareness to a situation and single-handedly started a movement. 

Interested in participating in activism here at U-M but don’t know where to start? Check out these groups and strategies to start your journey!

Strategies:

  • Stick to a few key topics
    • We can easily become overwhelmed by options/choices which can impact our ability to start or engage (It’s called the Tyranny of Choice!). Even if you are passionate about a variety of causes or topics, try starting with one or two to establish a foundation
  • Explore realistic life changes
    • Evaluate what your schedule and living situation allows for right now
  • Think about what you can do in 15 minutes
    • Send an email, join a group, post on social media, call a state representative. Not every act of activism has to be time consuming
  • Acknowledge and process the challenge and difficulty of situations and emotions
  • Find (or build) a group that is passionate about the same topic 
    • This allows for a supportive community who understands the challenges. Sometimes things feel easier and more manageable in a group
  • Practice self-care 

Groups: 

Wolverine Against Racism

Athlete Ally 

Spectrum Center

Women in Sport

UMich Sustainability Groups

UMich Volunteer Opportunities 

Other Student Activism Orgs

CAPS Climate Support Group (email Carolyn Scorpio at [email protected] for more information and to be put on the waitlist!)


About the Author

Eliza Beird is the Ehrenberg Athletic Counseling Fellow with the U-M Athletic Counseling Team. She previously worked as the MSW intern within the U-M athletic department while working towards her master’s degree. She graduated from Hope College with a BA in Exercise Science and a minor in Psychology. During this time, she was a member of their women’s soccer team and began her interest in student-athlete mental health and well-being. After graduating from Hope, she interned with the United States Olympic and Paralympic Committee in Chula Vista, CA. 


References

Athlete Ally. (2018) Athletic equality index. Athlete Ally. http://www.athleteally.org/wp-content/uploads/2019/03/AEI_Updated_Mar_2019.pdf

Bresser, L. (2017, January 23). Building a locus of control: Protecting yourself from “climate trauma.” New Security Beat. https://www.newsecuritybeat.org/2017/01/building-locus-control-protecting-climate-trauma/

Cox, H. (2014). Impacts of activism on health and wellbeing.  The Commons: Social Change Library. https://commonslibrary.org/impacts-of-activism-on-health-and-wellbeing/

Discovery in Action. (2020, August 24). Circle of concern v circle of control. Discovery in Action. https://discoveryinaction.com.au/circle-of-concern-v-circle-of-control/#:~:text=Popularised%20by%20Stephen%20Covey%2C%20this,about%20%E2%80%93%20either%20directly%20or%20indirectly

“Guest Author.” (2021, December 10). How to improve your life with mental health activism. Rtor.orghttps://www.rtor.org/2021/12/10/how-to-improve-your-life-with-mental-health-activism/

Lindsey, R., Dahlman, L. (2023, January 18). Climate change: global temperature. Climate.gov.https://www.climate.gov/news-features/understanding-climate/climate-change-global-temperature#:~:text=Earth%27s%20temperature%20has%20risen%20by,based%20on%20NOAA%27s%20temperature%20data.

Meet the Team: Staff Favorites

Athletes Connected is a partnership between the U-M Athletics Department, the School of Social Work, and the Eisenberg Family Depression Center. Some of our staff have taken the time to (re)introduce themselves and share some things that are important to them in this Meet the Team series, originally featured on Twitter (@Aths_Connected).


Rachel’s Favorite Calm App Activities
  1. Deep Sleep meditation
  2. Dream With Me, sleep story with Harry Styles
  3. The Confidence Series: Before a Performance – You’ve Got This
  4. Emergency Calm
  5. Peak Performance Masterclass with Jason Kidd

Remember, the Calm App is free for all Big Ten athletes! Reach out directly to Rachel or to the Athletic Counseling Team for information on how to get access.

Rachel Amity, LMSW


Will’s Favorite Journal Prompts
  1. What are you feeling in this moment in your body?
  2. What thoughts are currently on your mind?
  3. Where all did you go today, in chronological order
  4. Name someone/something that made you smile recently. Describe what happened and how you felt.
  5. Worries Out! Make a list of your worry thoughts, and only your worry thoughts. Get as many out as you can. Off the mind, onto paper.
  6. List 1-3 things you’re feeling grateful for, and why.

Will Heininger

 

 

 

 


Eliza’s Ways to Shake Up Her Routine


Eamon’s Favorite Self-Care Activities
  1. Grabbing the binoculars and hitting the trail for some birding
  2. Building Lego
  3. Watching movies, preferably ones I haven’t seen before
  4. Drawing/painting while listening to music
  5. Watching Wheel of Fortune and Jeopardy with my family every weeknight

Eamon Horwedel, MSW Intern


Tachi’s Ways to Set the Tone for the Day
  1. I like to wake up before my family so I can sneak in some quiet time before the madness of the day starts
  2. I put on a weighted vest and walk my dog first thing in the morning to get my blood flowing. I pop in my AirPods and listen to a guided mindfulness practice. Right now, I am doing a 30-day Mindfulness Challenge on the Declutter Your Mind app. 
  3. I make coffee and add something to my gratitude list. I make sure this is the first thing I do before looking at my phone!
  4. I write a few things down in my journal. Sometimes, it’s daily or weekly goals. Other times, I write about things that are on my mind. 
  5. Lastly, I get my 3 year old monster (my son named Jozeya) up and ready for the day! 

Tachi Ribeiro, MSW Intern

 

 

 

 


Stephanie’s Ways to Embrace Winter Activity


Lizelle’s Favorite Self-Care Activities
  1. Treat myself to a new Trader Joe’s snack
  2. Call a close friend I haven’t talked to in a while
  3. Rewatch a favorite TV series under a heated blanket
  4. Go to sleep without doom scrolling
  5. Take group fitness classes like barre and yoga

Lizelle Salazar, MPH

 

 

 

 


Couper’s Ways to Practice Good Sleep Hygiene
  1. Make a warm cup of peppermint tea in my favorite mug 
  2. Light a candle, turn on my lamp, and listen to calming music (specifically Calm App’s Post Malone Sleep Remix or any Sleep Remix)
  3. Turn off my phone and all technology to give myself some blue-light-free space to unwind from my day 
  4. In my journal, write 3-5 things I am grateful for, what I am proud of myself for from the day, and something that I am letting go of from today to make tomorrow even better 
  5. Read my book with a fuzzy blanket until I am ready to drift to sleep

Couper Tanko, MSW Intern

 

 

 

 


Natalie’s Favorite Self-Care Activities

Ignoring Public Criticism Makes You a Stronger Performer

By Will Heininger, Depression Center Outreach Coordinator

It was Senior Day, my final game in the Big House against Ohio State. We’re winning in the fourth quarter of a close, one-score game, and it’s 4th & Goal for OSU. To say it was an important moment was an understatement. Beating them was our single biggest goal; I wanted it more than I’d ever wanted anything. We needed to keep them out of the endzone.

During the 20-30 seconds following 3rd down, leading up to the ball being snapped on 4th down, my thoughts could’ve been all over the place. A huge play was upcoming, with over 100,000 people watching in the stands, and millions more on TV. It would make sense to feel anxious pre-snap. What if I mess up?… What if I’m the reason we lose?… What if that person hating on Twitter was right?  While exactly zero of those thoughts would be helpful to me in executing my job on 4th down and stopping Ohio State, it’s understandable that one’s brain could go to those places.

But that’s just it! I had learned in therapy that thoughts can arise at any time, and we can’t necessarily control them. But we can evaluate them – is this true? Is this helpful to me?  – and decide which ones we give our ‘brain power’ to, and which ones we dismiss (my therapist in Athletic Counseling used imagery techniques in our sessions to help me be aware of my thoughts, before automatically attaching to, or believing them).

Snap back to 4th down: I knew that any ‘worry thoughts’ were not helpful to stopping Ohio State. I could dismiss them and lock in my attention on what mattered. And it’s a good thing my mind was calm leading up to that play. About 10 seconds before the snap, I noticed our defensive coaches screaming and frantically gesturing, “WATCH KEEP! WATCH KEEP!” They were expecting QB Braxton Miller to keep the ball, rather than hand it to his running back, and try to score himself. On that play design, the running back was my responsibility, and the QB was the responsibility of the guy next to me, our Defensive End. I turned to my talented, but not always detail oriented, underclassmen teammate, to make sure he got the message. He had. The ball was snapped, the QB kept it, and ran right into a wall of Michigan defenders, led by that teammate. Michigan ball, first down, going the other way. 

As athletes, we spend our careers learning important skills. From our earliest years we learn the basics, like stretching, dribbling, passing, etc. As we progress through higher, more competitive levels in our sports, we learn more advanced techniques, often from more experienced and specialized coaches and trainers. 

If we progress far enough in our respective sports, we inevitably reach a point where we are in the public eye. It can be exciting to gain notoriety for our achievements. A highlight making social media, your team being highly ranked, or even making SportsCenter Top 10 plays. 

We wouldn’t ask some random person on social media, with no way of verifying their credentials, what they thought of our physics homework, or our English paper, or our final project.

But being in the public eye can work the other way as well. What if we mess up? What if we don’t play our best game? What if there are unkind, thoughtless, or even cruel things said about you, or your teammates, on social media? 

While it might be tempting to search what is said, written, or tweeted about you and your team, the truth is that consuming that media is a choice. And even if exposure to criticism isn’t your choice – maybe bad things are shouted at you, or said to your face on campus – the words expressed are simply the thoughts of another human. One who is outside of your program, and often is coming from a place of ignorance or frustration. 

It’s important to say that if you do hear public criticism, it is normal to feel hurt. That is a common reaction to negative comments. What I want to shift the focus to is how unhelpful it is to buy into any of that public criticism. If you’re certain that something is not worth your time, while you may still be aware of it, you can choose to dismiss, ignore, or not attach to it. Just like if someone told you the sky is green – they’re allowed to say it, and you’re allowed to ignore it. 

Regardless of where the negative comments come from, they have no merit, and no value to us as athletes. We wouldn’t ask some random person on social media, with no way of verifying their credentials, what they thought of our physics homework, or our English paper, or our final project. They wouldn’t even know the assignment, or if the instructor asked it be done a specific way. (Even if this outside person claimed to be a really really big fan of that subject!) 

If we really needed assistance, or an informed opinion, we would seek it out from someone with direct knowledge of the content. Perhaps your professor who gave the assignment, a GSI, or a tutor. When it comes to our athletic careers, it should be the same way. A coach, a graduate assistant, a trainer, or a teammate are way more likely to give helpful, constructive feedback than a random person on the internet.

Furthermore – and this might be the best reason of all to ignore public criticism – it is utterly unhelpful, when it’s time to perform, to have your mind and your thoughts be anywhere but on the task at hand. If you’re thinking about a negative comment you saw or heard, then that is where your thoughts are at that moment – and therefore not on whatever it is you’re actually trying to accomplish. 

When your number is called, and it’s your turn to step and up and perform for your team, where would you want your thoughts to be?


Additional Resources:


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.

Making Smooth Transitions

By Rachel Amity, LMSWAthletes Connected Assistant Director 

You got into college and you’re going to be a student-athlete. What an accomplishment! Many people are excited to make the transition to college and collegiate athletics, but it can also be nerve-wracking. This transition comes with many exciting opportunities such as the chance to work toward athletic and academic or career goals, develop new relationships, and increase freedom and independence. People are coming to college from different families, cultures, cities, states, and countries, school systems, and team and coaching styles, so everyone’s experience will be different, but there are some common stressors that student-athletes may face during this transition period. Being aware of these stressors and preparing for them can make things more manageable.  

For many, the demands and expectations increase in multiple areas of life. Often, there are increased athletic demands, whether that’s an expectation of improved performance and/or increased time dedicated to training and competition. There are also often higher academic demands with college courses. Sometimes, social commitments also increase as you begin to develop more relationships. These are all incredible opportunities to grow or to set new goals, and it may take additional work, time, and tools to learn how to balance and respond to these different obligations.

Gabby Wilson, Women’s Gymnastics, senior

Some people find connections with people quickly, whether it’s through living in the dorms, teammates, or in classes. Some people may feel homesick after moving away. This can happen even if we feel like we are making new friends and building relationships in this new place. However, homesickness typically happens when we leave a well-developed social network and have some trouble adapting. Homesickness may include feelings of loneliness, sadness or emotional distress, and spending a lot of time thinking about home (or wherever/whoever is part of that social network). It is extremely common to experience some challenges in the first couple of months away from home, especially in the first 2-6 weeks.

Research suggests that if we can take that time to figure out what resources and tools will work for us to manage these different emotions and experiences, we may be more likely to adjust successfully for the long-term. Focusing on the first six weeks can often feel like a more manageable timeframe than the rest of the semester or rest of the year.

If you’re noticing some homesickness or other challenges adjusting to college, here are some quick ideas about coping strategies:

  • Begin creating your new social network. Spend time with teammates outside of practice, study with classmates outside of class, or join a club.
  • Journal or meditate. All Big Ten athletes get the Calm App and all U-M students get SilverCloud for free!
  • Without going home or having those people visit, is there anything you can bring or recreate that may help you feel more connected to your network back home? This could include bringing certain items with you to college or having someone mail you a care package, cooking a meal, or even listening to specific music or sounds that remind you of home.

If I could give my younger self advice it would be to allow those around you, especially your teammates, to understand what you are going through because that support can be so helpful. – Kayla Ehrlich, Rowing, 5th year

 

Remember, some stress or nerves about coming to a new place are normal. However, if you are experiencing homesickness or feel like you are having difficulty adjusting to college to the extent that you are experiencing significant distress or some aspect(s) of your daily life is impaired, consider reaching out for assistance from Athletic Counseling or another professional.


Many athletes come into college with “athlete” as a crucial part of who they are — a foundational part of their identity. Quite a few athletes who are playing at this caliber have an experience of being a standout athlete at the previous level. That’s part of what got you here, and is often part of what has helped solidify “athlete” as part of your identity. However, many of your teammates have likely had similar experiences. Because of this, sometimes the big fish in a big pond phenomenon occurs, meaning a star player or a starter comes onto a team of other former starters without enough spots for everyone to keep filling that role. Or, maybe you got great grades in high school and find that you’re coming to a school full of other people who also excel in school. This can be incredibly challenging and can feel like all of a sudden we don’t know exactly who we are or what our role on the team or in the classroom is. You’re still an athlete, still a student, but sometimes we need to make adjustments. Luckily, college is often the perfect place to explore your interests and your identity.
Check out this video about how former U-M Women’s Lacrosse player Mira navigated her transition to college.

Kayla Ehrlich, Rowing, 5th year

As you start to figure out how you fit and what’s important to you in this new place, think about exploring and developing your identity beyond being an athlete. You’ll probably hear about being more than an athlete throughout your time as an athlete. A simple statement in some ways, but this can make a huge difference as you go through any variety of transition periods. If you have some level of confidence or commitment to other areas of who you are outside of athletics, not everything hinges on how much or how well you play.

RESOURCES

You have access to resources and opportunities in college that you may not have such easy access to again. I know the idea of spending your already very limited free time doing more things can be unappealing at times, but consider taking advantage of all the university has to offer. Some of these resources include:


About the Author
Rachel Amity is the Assistant Director of the Athletes Connected program 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.

The Challenges of College Breaks

By Eliza Beird, MSW Intern

College breaks can already be a complicated planning process for students. Trying to balance jobs, family, and finances, student-athletes have to consider additional factors such as how and where to train, going on training trips, and competitions, which can lead to increased stress, excitement, or both. On top of the training considerations that breaks pose for student-athletes, there is also the more global challenge of navigating the complexities that exist for everyone with the concept of going, or being unable to go home.

Society has pushed the idea that home is often a “metaphor for ease and comfort” (Kirsch, 2021). The predictable drawing of a triangle, a square, a couple small windows, and a door — simple and uncomplicated (Kirsch, 2021). For some, going home is a place of safety and rest, of comfort and support. The fact of the matter is, however, that home is not always this simple picture. It can be complicated, messy, and can elicit strikingly different emotions for many. Home can be really great or really hard, or it might not even be possible to go home.

Individuals may face a variety of challenges that make the concept of home hard such as:

  • Strained/unhealthy family dynamics
  • Grief and loss
  • Increased challenges with mental health
  • Heightened feelings of loneliness
  • Financial insecurity
  • Excessive criticism, high levels of control, lack of empathy, and manipulation
  • Inability to go home due to being an international student, or practice/competition schedule
  • Homelessness
  • Abusive/unsafe environment
  • Substance use/abuse
  • Unsupportive LGBTQ+ environment
  • Additional extenuating circumstances

Whether you are excited for, conflicted about, or unable to go home for this upcoming break, you are not alone.

Wherever you fall on the spectrum, there are opportunities to plan for however you’re spending your break or whatever home looks like for you. Because of the varying challenges that may come with navigating school breaks, handling and managing time off is not always uniform. Whatever you may be feeling with the approach of break, and whatever the circumstances, we encourage all to plan ahead in order to prioritize well-being and safety. This planning process could be anything from acknowledging how you feel about the upcoming break to setting boundaries with a caregiver/guardian before going home, to getting a job or taking classes over the summer in Ann Arbor. It could be a trip with peers, asking to go home with a teammate, or modifying the amount of break spent at home. Whatever your plans may be, if you find yourself having concerns, consider the ideas outlined below to start thinking about ways to make your environment as safe as possible for your physical and mental well-being.

By mapping out resources and recruiting support systems, it allows for quick action in stressful situations. Even just identifying the options available to us may give peace of mind regardless of whether we’re heading home or staying on campus.

Steps to Consider while Creating an Action Plan for School Breaks:

Look for signals. Are there any indicators that a situation is, or might become, unhelpful or unsafe? These can be specific conversation topics, a particular behavior from yourself or a family member, the presence of substances, a certain mood, visits from others and so much more. These situations or triggers can impact reactions, and sometimes our reactions can impact the event. When a thought, feeling, or behavior is unhelpful to us, is there anything we can do to notice, and change it? Oftentimes, we do not have the opportunity to change the situation that may be causing stress, anxiety, or other overwhelming emotions. However, if we can practice identifying when a scenario leads to thoughts and feelings that are not useful, we can start to control the things we can change, such as our actions and responses. To learn more and practice this, check out this video: Identifying and Reframing Negative Thoughts

Identify tools you already have. If you know you are going back to a challenging environment or begin to notice some of your signals that something around isn’t helpful, what skills or tools do you have to manage this? What is in your control? Do you have activities that can help bring down emotions and/or provide distraction such as exercising, reading, going for a walk, or hanging out with friends? Do you have any coping mechanisms that might help you regulate your feelings? Sometimes by looking for distractions or utilizing skills we already have, we can better manage our own thoughts/emotions to help keep ourselves safe, respond effectively, and create a more helpful environment. (Here are some you could try if you need ideas: Athletes Connected “Skills and Strategies” & The 10 Second Breath).

Identify support systems and community resources around you. Utilizing people can be helpful for both a distraction tactic and active or moral support. Maybe you have siblings, friends, extended family members, or other trusted confidants in your surrounding community that could serve as an escape or support during conflicts or troubling times. These support networks may provide a way to create space between yourself and others or situations that are difficult to navigate, or they may simply offer helpful distractions. If you don’t have anyone nearby, are there other people you can reach out to via phone, FaceTime, Zoom, etc.? Even if they cannot remove you from a particular circumstance, they may be able to serve as a distraction from the stress/tension, and offer connection and support.

It may also be beneficial to locate and identify resources in your community that could aid and offer support. This could be community mental health organizations, area crisis numbers, recreational leagues, domestic violence shelters, outreach support programs, local mental health professionals, various clubs or social organizations. These resources could also be helpful in building and utilizing a social network while you’re away from home if you’re unable to go back. By mapping out resources and recruiting support systems, it allows for quick action in stressful situations. Even just identifying the options available to us may give peace of mind regardless of whether we’re heading home or staying on campus.

If you are concerned about or are having difficulty navigating breaks from school, reach out to the Athletic Counseling Team or other professionals who can assist in processing feelings, building skills, and identifying resources.

OTHER RESOURCES:

LGBTQ+

Being part of the LGBTQ+ community comes with its own unique challenges that may differ from other experiences when visiting home. For more resources, information, and advice for this particular situation, please visit: Spectrum Center “A Guide for Going Home for Break”

International Students

As an international student, there might not be an opportunity to go home over school breaks due to a variety of reasons. This particular situation can bring forward unique feelings and stressors that others may not fully understand. For insight and tips for this situation, listen to this Podcast: U-M CAPS “International Students and Managing the Winter Break”

Even More Resources and Information:

Information on Student Homelessness

U-M CAPS “Holiday Disruptions”

U-M CAPS Podcast “Managing the Holiday Vibe” 


 

About the Author
Eliza Beird is an MSW Intern for the U-M Athletic Counseling Team. She graduated from Hope College in 2019 with a BA in Exercise Science, during which time she was a member of their women’s soccer team and began her interest in student-athlete mental health. After graduating from Hope, she interned with the United Stated Olympic and Paralympic Committee in Chula Vista, CA. She is currently pursuing her MSW at U-M.

 

 

Sources:

Kekauoha, A. (2020, April 16). How to cope with being home again. Stanford News. https://news.stanford.edu/2020/04/16/how-to-cope-with-being-home-again/

Kirsh, M. (2021, March 3). What is home? The New York Times. https://www.nytimes.com/2021/03/03/at-home/what-is-home.html

University of Michigan CAPS. (n.d). Holiday disruptions. Student Life Counseling and Psychological Services. https://caps.umich.edu/article/holiday-disruptions