How can I better manage my stress and anxiety?
Q: Dear Dr. Greg,
I’m a retired gymnast, and I need help with anxiety. During my playing years, I had a hard time with anxiety. I was always worried about my diet, appearance, parents, and my next match. The stress didn’t stop me from competing, but it made life tougher for my family and me. Now that I’m retired, my anxiety seems even worse. Do you have any advice?
Jill | Retired Gymnast
A: Dear Jill,
If you’re feeling anxious, you’re not alone. Anxiety is common, particularly for female athletes. Women suffer from anxiety twice as often as their male counterparts, according to reports. In addition to the causes of stress you mentioned, many athletes feel anxious about injury, overtraining, and forced retirement. Unfortunately, anxiety can cause injury, overtraining, and burnout.
Retirement from sports can be stressful. You’ve lost camaraderie with your team, coaches, and fans. There may be stress and uncertainty about what to do next. Folks who retire from sports involuntarily (due to injury, performance, or life circumstances) can feel anxiety and depression from losing identity. Finally, there is some evidence that retired women face more emotional challenges than retired men.
Thankfully, there are several steps you can take to curb your stress. I recommend that retired athletes find a way to participate in team sports. Softball, basketball, and volleyball can help you recreate some of the best aspects of your pro-sports years, including companionship and commitment to shared goals.
Lifestyle choices like diet and sleep are powerful tools to reduce stress. Eating healthy, balanced diets rich in salmon, turmeric, and green tea may reduce your anxiety. Proper sleep habits, including catching at 7-8 hours per night, can lower stress hormone levels and improve emotional balance. Surprisingly, proper diet and sleep can improve your gut microbiome, the bacteria and other organisms living in your intestines. A healthy gut microbiome is a powerful ally in the battle against worry and depression.
For certain retired athletes, medical cannabis can be a safe and effective treatment for anxiety. Many people find that cannabis reduces nighttime awakenings, increases a sense of wellbeing, and helps clear the mind from unwanted thoughts. For those interested in cannabis, I recommend working with an experienced practitioner who can help guide you to the right product for your needs.
Finally, one of the best things you can do to improve mood, reduce stress, and put life into perspective is volunteering. Consider feeding the homeless, reading to disadvantaged kids, or helping out in an animal shelter. Find an activity you enjoy and go weekly. You’ll be surprised how quickly you’ll feel better.
Dr. Greg
