Stay mentally fit
Take control and make fixed routines in your weekdays
Your weekdays and routines are no longer dictated by the sport to the same extend. It is therefore important, that you take control of your new and different weekdays. Try as best possible to make some fixed routines, that for example include how you train, eat and ensure a good sleeping rhythm, so you maintain a healthy behavior and a certain degree of regularity.
Make a plan for what you’d like to accomplish during the day
Try as best possible to make a plan of the things that you’d like to do during the day. This can help to give the days more content and meaning, so it feels less chaotic, and you feel less restless. Also it gives peace and energy to have a plan and stick to your daily activities.
5. Create positive content in the weekdays through new activities
Focus on yourself and your personal development
You probably have quite a lot of spare time during the days, that you’ll need to fill out with activities to avoid restlessness and boredom. Being under stimulated can ultimately lead to stress. Seek to find activities, that will make you happy and be meaningful to you. A good idea could be to immerse into yourself and explore your own interests. This could for example include doing short online courses, education and anything else that will develop you. 4player is currently working on an overview of various courses that could be relevant in this regard. More on this to come – stay tuned on www.4-player.dk and by email newsletter.
Take a breather and take stock of your situation
Enjoy the breathing room away from your otherwise stressful everyday life, where there are great demands to your daily performance. See it as an opportunity to recharge your batteries. Also the current situation is an option to take stock of your career and set up new goals for your life both on and off the pitch.
Start doing mindfulness
Consider doing mindfulness and experience the positive effects of becoming more aware of yourself, your though patterns and the signals from your body. Mindfulness is becoming more and more widespread within the world of sports and has shown to have positive effects both physically and mentally, which can help you as an athlete both on and off the pitch.
Start new projects or hobbies
You can create content to your everyday life, and something else to think about, by starting new projects or hobbies. This could for example be building or garden projects at home that you previously haven’t had time to do. It could also be yoga, cooking, reading, painting or nature activities – at a distance from other people of course – like fishing.
Avoid undesireable behavior
Being concerned, bored, restless – and missing the normal kick from the sport – there’s a risk of compensating in a negative way with undesireable behavior. Therefore, be aware of your own and others behavior when it comes to alcohol and online gambling. Reach out for help if necessary. You can always contact 4player for a confidential talk about how you or others can get help.
6. Make good circumstances for your relationship and the family
Align expectations with your partner and give each other space
When you and your partner are suddenly much more together in everyday life, frictions and frustrations can occur. Try to accommodate them by adjusting your expectations and planning what you do and when. What you do together and how you give each other space and time to be alone.
Take advantage of having more time to be together
You now have more time for your partner and children. Take the time to get closer to each other and get to know your partner better. Involve yourself even more in your children, who for sure cannot get enough of you. Create joint activities that activate everyone and build even stronger bonds.