Your morning jog or weekly basketball game may not be on the Olympic stage, but you can use Team USA techniques to get the most out of your workout routine.
It’s not all about power and speed. Mental health can be just as important as physical activity.
That’s why the US Olympic and Paralympic Committee has created a team of mental health services to support the mental and emotional health of athletes who represent the Stars and Stripes.
“I think happy, healthy athletes will perform to the best of their ability, so that’s what we strive for,” said Jessica Bartley, executive director of the 15-member team.
Bartley studied sports psychology and mental health after an injury ended his football career. He joined the USOPC in 2020 and is now in Paris with 592 Team USA competitors, aged from 16 to 59.
Bartley spoke to The Times about how his team keeps Olympic athletes in top form, and what we can all learn from them.
This interview has been edited for length and clarity.
Why is exercise good for mental health?
It makes you go. It gets the endorphins flowing. And there are usually lots of community features that are very helpful.
There are many games that stretch your brain in ways that can be very valuable. You’re thinking about eye contact, or thinking about strategy. It can improve memory, concentration, and even critical thinking.
What’s the best way to get into the zone when it comes time to compete?
When I work with athletes, I like to understand where they are. If 0 or 1 is completely relaxed and 10 is bouncing, where should you be? What is your number?
People will say, “I’m 10 and I need to be 8 or 7.” So we’re going to talk about ways to slow it down, whether it’s deep breathing, listening to relaxing music, or talking to your trainer. Or sometimes people say they need more reinforcement. That’s when you see someone beating their chest, or jumping up and down.
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If you make a mistake in the middle of a competition, how do you move on instead of dwelling on it?
I often teach athletes how to reset. I was playing goal, so I had a lot of time to think after scoring. I would take off my goalie gloves and put them back on, which for me was a reset. I also wore a hair tie on my arm, and if I tore it off, it meant I had to come out of my head.
It’s not just about rehabilitating the body – it helps with rehabilitating the mind. If you do the same thing over and over again, it goes through the same neural pathway to rewire the brain. That can be really impactful.
Do Olympic athletes have to deal with burnout?
Oh yeah. Everyone has a day when they don’t want to do anything. That’s when you have to ask, “What’s in my best interest? Do I need a recovery day, or do I really need to get in the pool, or go to the gym?”
Sometimes you really need what we like to call a mental health day.
How can you express yourself for exercise if you can’t hear?
It is very useful to think about why you are doing this and why you are making the effort. Do you have goals related to an event or sport? Is there something to do with values about hard work or discipline, honesty or integrity?
If you don’t want to go to the gym, if you don’t want to run, think about something bigger. It is also binding on values.
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Is sleep important for maintaining mental health?
Yes! We started doing mental health screenings with athletes before the Tokyo Games. We asked about depression, anxiety, unhealthy eating and body image, drugs and alcohol, and sleep. Sleep was definitely our No. 1 issue. It was a big step for us.
How long should we sleep?
It’s different for everyone, but in general we know that seven to nine hours of sleep is good. Sometimes some of these athletes need 10 hours.
I recommend getting as much sleep as you need. If you haven’t had enough sleep, sleep can be very important.
Is sleep just for Olympic athletes or is it good for everyone?
Everyone! Naps are amazing.
What if there is no time to sleep?
There are different methods of recharging. Naps might be one of them, but maybe you just need to get off your feet for 20 minutes. Maybe you need to do some meditation or mindfulness exercises and close your eyes for just five minutes.
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How can you reduce the effects of jet lag?
We try to walk one hour a day. That’s the normal way to do it. If you can, it helps a lot. But it is not always possible.
What we tell athletes is that our bodies are amazing, and you’ll be able to do things if you get back on track. A night or two of light sleep will not affect your overall performance.
What advice do you have for athletes who have trouble sleeping the night before a competition?
You don’t want to change too much before a competition, so I usually guide the athletes to do what they normally do.
Need to relax by reading a book? Need to talk to someone on the phone and take your mind off things? Can you put your mind in a truly relaxing place and think about truly relaxing things?
Read more: Why do our minds race when we try to sleep?
Are there any mindfulness or meditation exercises that you find helpful?
There are some athletes who benefit greatly from an hour’s meditation. I like something fast, something that can refresh my brain, maybe close my eyes for a minute.
If I feel like I need to take a break, I like to eat mindfully. You enjoy the bite and say, “Oh, my lady, I haven’t fully shared my feelings today.” Or you can take a mindful walk and look at the objects, smells and everything around you.
What do you eat when you need a quick nutritional boost?
Cashews. I tend to go with them. They are strong enough to make sure I keep going, physically.
I’ve always had gummy bears too. There is no nutritional value but they are mentally advancing. He is the second biggest supporter.
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Is it okay to be superstitious in sports?
It depends on how flexible you are. Maybe you wear your socks or shoes a certain way, or listen to a certain music. A truly heart-warming experience. They prime your brain for success in a particular activity. It can be a real help.
But I’ve also seen an athlete forget their lucky underwear or their lucky socks, and they all come off. So your schedule has to be flexible enough so that you don’t go completely broke if you don’t do it right.
Are the Olympics made of stronger minds than the rest of us?
Not so much. There are some who don’t ruffle feathers and have a high tolerance for fanfare. There are also many people who tend to do fun things on a certain occasion.
This story appeared in the Los Angeles Times.
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