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Episode 5 - World Mental Health Day · Cloud 9: The Mental Performance Podcast

• 0:00
  SPEAKER_00: Welcome back to Cloud9.
• 0:02
  SPEAKER_00: I'm your host, Lindsay Eisenhart.
• 0:05
  SPEAKER_00: In honor of World Mental Health Day, I want to dedicate today's episode to a topic that is incredibly important to me.
• 0:14
  SPEAKER_00: Mental health, specifically among student athletes.
• 0:18
  SPEAKER_00: As a former college gate athlete, I've seen firsthand how much our mental health can affect us, not only in our sport, but our everyday lives.
• 0:29
  SPEAKER_00: And here's something I really want to emphasize throughout this episode.
• 0:33
  SPEAKER_00: Just because someone looks like they're doing well on the outside doesn't necessarily mean they're doing well on the inside.
• 0:41
  SPEAKER_00: Someone can perform at a high level, get good grades, show up to practice every day, and do everything they're supposed to do, but still struggle mentally.
• 0:50
  SPEAKER_00: I think we sometimes forget that when we look at athletes.
• 0:54
  SPEAKER_00: We see their accomplishments, their statistics, and their performances, but we don't always see what's going on behind the scenes.
• 1:03
  SPEAKER_00: So today I want to dive into research on student athlete mental health.
• 1:08
  SPEAKER_00: Talk about some of the biggest challenges athletes face, share a bit of my own experiences, and most importantly, give you practical strategies you can incorporate into your everyday life.
• 1:19
  SPEAKER_00: With that being said, let's get into today's episode.
• 1:22
  SPEAKER_00: I want to start today's conversation by sharing some statistics that I found really interesting.
• 1:29
  SPEAKER_00: But before I get into those numbers, I want to make an important distinction.
• 1:34
  SPEAKER_00: There's a difference between experiencing symptoms of anxiety or depression, feeling overwhelmed or stressed, and actually receiving a clinical mental health diagnosis.
• 1:44
  SPEAKER_00: For example, someone experiencing symptoms of anxiety or depression might notice changes in their sleeping habits, begin withdrawing from friends and family, struggle with motivation, or find it difficult to bounce back after setbacks.
• 1:59
  SPEAKER_00: On the other hand, someone experiencing overwhelming stress might feel like they have too much on their plate.
• 2:05
  SPEAKER_00: Maybe they're balancing schoolwork, practices, competitions, relationships, and all the other responsibilities that come with being a student athlete.
• 2:15
  SPEAKER_00: Then there's a clinical diagnosis determined by a qualified healthcare professional after evaluating someone's symptoms and how they affect their life.
• 2:25
  SPEAKER_00: All three experiences matter, but they aren't necessarily the same.
• 2:30
  SPEAKER_00: I think understanding the distinction matters when we talk about mental health.
• 2:36
  SPEAKER_00: Now let's get into some of the research.
• 2:39
  SPEAKER_00: According to a 2025 NCA survey, 47% of participants in women's sports and 22% of participants in men's sports reported feeling overwhelmed constantly, or most days.
• 2:53
  SPEAKER_00: Think about that for a second.
• 2:55
  SPEAKER_00: Nearly half of the women who responded reported feeling overwhelmed regularly.
• 3:02
  SPEAKER_00: Another finding was that 40% of women's sports participants and 19% of men's sports participants identified athletic performance pressure as something that negatively affected their mental health.
• 3:17
  SPEAKER_00: And that makes sense when you think about all the expectations that come with competing at the college gate level.
• 3:23
  SPEAKER_00: You're constantly working to improve, trying to earn playing time, wanting to perform well for your teammates and coaches, and sometimes putting enormous pressure on yourself.
• 3:35
  SPEAKER_00: Something else I found interesting was that 20% of women and 11% of men rated their overall mental health as fair or poor.
• 3:45
  SPEAKER_00: And when it comes to academics, 48% of women and 31% of men reported that academic worries had negatively affected their mental health in the month leading up to the survey.
• 3:57
  SPEAKER_00: I think these numbers really put things into perspective.
• 4:01
  SPEAKER_00: We talk a lot about the physical demands of being a student athlete, but we sometimes overlook the mental and emotional demands that come with it.
• 4:09
  SPEAKER_00: Another statistic that stood out to me came from a 2022 to 2023 NCAA study.
• 4:16
  SPEAKER_00: In that study, approximately 40% of women and 54% of men reported feeling comfortable discussing mental health concerns with their coach.
• 4:26
  SPEAKER_00: Think about what that means.
• 4:28
  SPEAKER_00: Some athletes may be struggling but don't feel comfortable having that conversation with someone who plays such a significant role in their athletic experience.
• 4:37
  SPEAKER_00: Now I'm not saying that every athlete needs to feel comfortable discussing every personal challenge with their coach, but I do think athletes should feel supported and know that there are people and resources available when they need help.
• 4:51
  SPEAKER_00: So here's a question I want to leave before we move on.
• 4:55
  SPEAKER_00: If we expect athletes to care for their bodies every day, why don't we put the same emphasis on caring for their minds?
• 5:02
  SPEAKER_00: We encourage athletes to lift weights, eat nutritious meals, get enough sleep, and recover properly.
• 5:10
  SPEAKER_00: But what are we doing to support their mental recovery?
• 5:13
  SPEAKER_00: What are we doing to help them manage anxiety, stress, and the pressure that comes with competing?
• 5:19
  SPEAKER_00: Because at the end of the day, our mental health deserves just as much attention as our physical health.
• 5:27
  SPEAKER_00: Now that we've looked at some of the research, I want to talk about a few of the biggest mental health challenges that student athletes face.
• 5:36
  SPEAKER_00: If you're a current or former athlete listening to this, you might relate to some of these experiences.
• 5:43
  SPEAKER_00: The first challenge is balancing academics and athletics.
• 5:47
  SPEAKER_00: Being a student athlete is a lot of work.
• 5:50
  SPEAKER_00: You're going to classes, studying for exams, completing assignments, attending practices, traveling for games, competing, and somehow trying to find time to have a social life.
• 6:02
  SPEAKER_00: And on top of all of that, you're expected to perform at a high level.
• 6:06
  SPEAKER_00: One challenge athletes face is learning to balance wanting to be successful with understanding that they can't do everything perfectly.
• 6:14
  SPEAKER_00: Because there's a difference between striving for excellence and putting so much pressure on yourself that it begins to negatively affect your well-being.
• 6:22
  SPEAKER_00: And I want you to ask something to yourself.
• 6:25
  SPEAKER_00: At what point does your commitment to becoming a better athlete start becoming unhealthy pressure?
• 6:31
  SPEAKER_00: Working hard and setting high expectations for yourself can be great, but when those expectations start affecting your happiness, confidence, or mental health, it's important to recognize that and reevaluate how you're approaching things.
• 6:46
  SPEAKER_00: Another challenge I want to talk about is athletic identity.
• 6:50
  SPEAKER_00: From a sports psychology's perspective, this is something I find really interesting.
• 6:55
  SPEAKER_00: For so many of us, sports have been a huge part of our lives for as long as we can remember.
• 7:00
  SPEAKER_00: We grow up playing sports, spending hours at practice, traveling to games, and working toward different goals.
• 7:07
  SPEAKER_00: And over time, being an athlete becomes a major part of who we are.
• 7:11
  SPEAKER_00: There's absolutely nothing wrong with being proud of that identity.
• 7:15
  SPEAKER_00: But challenges can rise when we begin connecting our entire sense of self-worth to how we perform.
• 7:22
  SPEAKER_00: Maybe you can have a bad game and suddenly you feel like you're not good enough.
• 7:27
  SPEAKER_00: Maybe you're struggling to earn playing time and start questioning your abilities.
• 7:31
  SPEAKER_00: Or maybe you're approaching the end of your athletic career and wondering who you are without your sport.
• 7:37
  SPEAKER_00: I think it's important for athletes to understand that their performance doesn't determine their value as a person.
• 7:43
  SPEAKER_00: You can have a bad game and still be a great athlete.
• 7:46
  SPEAKER_00: You can make mistakes and still be worthy of respect.
• 7:50
  SPEAKER_00: And you can finish your athletic career and still have so much purpose and value outside of sports.
• 7:56
  SPEAKER_00: Your sport is something you do.
• 7:58
  SPEAKER_00: It's not everything you are.
• 8:01
  SPEAKER_00: Another challenge athletes face is dealing with injuries.
• 8:04
  SPEAKER_00: When we think about injuries, we usually think about the physical side of recovery, physical therapy, rehabilitation exercises, strengthening, and eventually returning to competition.
• 8:16
  SPEAKER_00: But what about the mental side?
• 8:18
  SPEAKER_00: Injuries can affect an athlete's confidence, motivation, mood, and connection to their team.
• 8:24
  SPEAKER_00: Imagine going from practicing and competing every day to suddenly being unable to participate in the sport you love.
• 8:31
  SPEAKER_00: That can be incredibly difficult.
• 8:33
  SPEAKER_00: And I want to emphasize that just because an athlete is physically clear to return to competition doesn't automatically mean they're mentally ready.
• 8:42
  SPEAKER_00: They might still fear getting injured again.
• 8:45
  SPEAKER_00: They might question whether they can perform at the same level, or they might struggle with confidence after spending so much time away from their sport.
• 8:53
  SPEAKER_00: That's why mental recovery is such an important part of the rehabilitation process.
• 8:59
  SPEAKER_00: This is another example of why mental and physical health should be viewed as equal parts of an athlete's overall well-being.
• 9:09
  SPEAKER_00: The last challenge I want to discuss is the fear of judgment that can come with asking for help.
• 9:14
  SPEAKER_00: I think this idea still exists in sports.
• 9:18
  SPEAKER_00: Athletes are supposed to be mentally tough all the time.
• 9:21
  SPEAKER_00: We're taught to push through adversity, overcome challenges, and never give up.
• 9:26
  SPEAKER_00: And don't get me wrong, resilience and perseverance are incredibly valuable qualities.
• 9:31
  SPEAKER_00: But I think we sometimes misunderstand what mental toughness actually means.
• 9:35
  SPEAKER_00: Being mentally tough doesn't mean ignoring your emotions.
• 9:38
  SPEAKER_00: It doesn't mean pretending everything is fine when you're struggling.
• 9:42
  SPEAKER_00: And it certainly doesn't mean you have to handle everything on your own.
• 9:47
  SPEAKER_00: Sometimes mental toughness means recognizing something isn't right and having the courage to ask for help.
• 9:53
  SPEAKER_00: And that's something I really want athletes to understand.
• 9:56
  SPEAKER_00: There's a difference between pushing through a challenging workout or a frustrating performance and pushing yourself to ignore mental health concerns that need attention.
• 10:06
  SPEAKER_00: You don't have to prove how strong you are by suffering in silence.
• 10:10
  SPEAKER_00: And while we're talking about asking for help, I want to address coaches and anyone in a leadership position.
• 10:16
  SPEAKER_00: In psychology, we talk about the concept of psychological safety.
• 10:21
  SPEAKER_00: Essentially, psychological safety refers to feeling comfortable speaking up, asking questions, expressing concerns, and seeking help without fearing embarrassment or negative consequences in a team setting.
• 10:35
  SPEAKER_00: And I think this is incredibly important in athletic environments.
• 10:39
  SPEAKER_00: As a coach, you're not only helping athletes develop their skills, you're also helping create the environment where those athletes spend much of their time.
• 10:48
  SPEAKER_00: So I want coaches to think about this question.
• 10:52
  SPEAKER_00: Am I creating an environment where my athletes feel comfortable coming to me when they're struggling?
• 10:58
  SPEAKER_00: And if the answer is no, or even if you're unsure, what are some things you can do to change that?
• 11:04
  SPEAKER_00: Sometimes something as simple as checking in with an athlete and genuinely asking how they're doing can make a difference.
• 11:12
  SPEAKER_00: Not how they're performing, not how their swing looks, not how many points they score, but how they're doing as a person.
• 11:20
  SPEAKER_00: Because at the end of the day, athletes are human beings first.
• 11:26
  SPEAKER_00: Now I want to shift gears a little bit and talk about my own experiences.
• 11:30
  SPEAKER_00: Because while I think research and statistics are incredibly important, I also think there's a lot of value in sharing personal experiences.
• 11:38
  SPEAKER_00: This topic really hits home for me.
• 11:40
  SPEAKER_00: First and foremost, I want to say how incredibly fortunate I am to have the parents that I do.
• 11:47
  SPEAKER_00: My parents have been two of my biggest supporters throughout every season of my life.
• 11:52
  SPEAKER_00: They have seen me at my absolute best, and they've also seen me during my lowest points.
• 11:58
  SPEAKER_00: And one thing I'm especially grateful for is that they've always created an environment where I feel comfortable talking to them about anything.
• 12:06
  SPEAKER_00: Whether I'm having a great day, a difficult day, or going through something I don't really know how to navigate, I know I can turn to them.
• 12:14
  SPEAKER_00: They've always been willing to listen, offer advice, and help guide me through whatever I'm experiencing.
• 12:20
  SPEAKER_00: Looking back, I realize how important the sense of psychological safety has been for me.
• 12:26
  SPEAKER_00: Having people in your life who make you feel heard, supported, and understood can make such a difference.
• 12:32
  SPEAKER_00: Now throughout my time as a student athlete, and even now as a graduate student, after my playing career has ended, I've been through different seasons where my mental health has been challenging.
• 12:43
  SPEAKER_00: And one season that really stands out to me was my senior year of college.
• 12:47
  SPEAKER_00: During that time, my mental health was at a pretty low point.
• 12:51
  SPEAKER_00: I remember waking up and immediately feeling anxious, and that anxiety would follow me throughout the entire day.
• 12:57
  SPEAKER_00: From the moment I opened my eyes in the morning until the moment I went to bed at night, it felt like my mind was constantly racing.
• 13:04
  SPEAKER_00: And if you've ever experienced anxiety like that, you probably understand how exhausting it can be.
• 13:10
  SPEAKER_00: It's not always something others can see.
• 13:13
  SPEAKER_00: You can go about your day, attend classes, go to practice, spend time with friends, and appear completely fine on the outside.
• 13:20
  SPEAKER_00: But internally, you might be dealing with a lot.
• 13:24
  SPEAKER_00: And I really want to emphasize that.
• 13:26
  SPEAKER_00: You never truly know what someone else is going through.
• 13:29
  SPEAKER_00: One of the biggest things that helped me navigate that period of my life was going to therapy, and I'm really grateful I made that decision.
• 13:36
  SPEAKER_00: Therapy gave me a space where I could talk about what I was experiencing, better understand my emotions, and begin developing strategies to manage my mental health.
• 13:47
  SPEAKER_00: Another thing that helped me tremendously was leaning on the people I felt most comfortable around.
• 13:52
  SPEAKER_00: My family, my friends, and the people who genuinely brought happiness and joy into my life.
• 13:58
  SPEAKER_00: I started becoming more intentional about surrounding myself with people who made me feel supported and valued.
• 14:04
  SPEAKER_00: And I still prioritize that today.
• 14:06
  SPEAKER_00: Now I want to be clear about something.
• 14:09
  SPEAKER_00: Just because I've learned different ways to manage my anxiety doesn't mean I never experience it anymore.
• 14:15
  SPEAKER_00: I still struggle with anxiety.
• 14:17
  SPEAKER_00: Some days my mind feels overwhelmed or things feel harder than others.
• 14:22
  SPEAKER_00: But one of the biggest things I've learned over the years is the importance of taking care of myself every day.
• 14:28
  SPEAKER_00: For me, that comes down to what I call my self-care toolbox.
• 14:32
  SPEAKER_00: I love thinking about self-care this way because everyone's toolbox looks a little different.
• 14:38
  SPEAKER_00: For me, those tools include working out, getting coffee, spending time with friends, talking to my family, making time for activities that genuinely bring me happiness and so much more.
• 14:51
  SPEAKER_00: Sometimes it's something as simple as getting outside, going for a walk, or taking a break from whatever it is that's stressing me out.
• 15:00
  SPEAKER_00: And I think that's something I really want listeners to understand.
• 15:04
  SPEAKER_00: Taking care of your mental health doesn't always have to involve doing something big.
• 15:08
  SPEAKER_00: Sometimes it's the small, consistent things you do every day that make a meaningful difference over time.
• 15:15
  SPEAKER_00: Of course, self-care doesn't replace professional mental health treatment when that's needed.
• 15:22
  SPEAKER_00: But it can be an important part of maintaining your overall well-being.
• 15:27
  SPEAKER_00: That's why I want to encourage everyone listening to start building their own self-care toolbox.
• 15:34
  SPEAKER_00: Ask yourself, what are the things that genuinely make me feel better?
• 15:38
  SPEAKER_00: What helps me feel grounded?
• 15:40
  SPEAKER_00: Who can I turn to when I'm struggling?
• 15:43
  SPEAKER_00: Because the more you understand yourself and what you need, the better equipped you can become to navigate difficult seasons of life.
• 15:51
  SPEAKER_00: And if there's one thing my own experiences have taught me, it's that you don't have to navigate those seasons alone.
• 15:58
  SPEAKER_00: Now that I've shared a bit of my own experiences, I want to give you five practical strategies you can start incorporating into your everyday life.
• 16:07
  SPEAKER_00: And these aren't necessarily the things that are going to completely eliminate stress or anxiety, but they can help you be more intentional about taking care of your mental health.
• 16:18
  SPEAKER_00: The first strategy is simple.
• 16:20
  SPEAKER_00: Check in with yourself.
• 16:21
  SPEAKER_00: I think as athletes, we're pretty good at recognizing how our bodies feel.
• 16:25
  SPEAKER_00: We know when we're sore, tired, or physically exhausted.
• 16:29
  SPEAKER_00: But how often do we stop and ask ourselves how we're doing mentally?
• 16:33
  SPEAKER_00: So I want to encourage you to start asking yourself that question.
• 16:37
  SPEAKER_00: How am I feeling today?
• 16:38
  SPEAKER_00: Am I stressed?
• 16:40
  SPEAKER_00: Am I anxious?
• 16:41
  SPEAKER_00: Am I feeling overwhelmed?
• 16:42
  SPEAKER_00: Instead of immediately judging those emotions or trying to push them away, acknowledge them.
• 16:47
  SPEAKER_00: Sometimes simply recognizing how you're feeling can be a helpful first step towards figuring out what you need.
• 16:54
  SPEAKER_00: The second strategy is learning to separate who you are from how you perform.
• 17:00
  SPEAKER_00: And I think this is especially important for athletes.
• 17:03
  SPEAKER_00: Because when you're dedicated so much of your life to a sport, it's easy to let your performance influence how you feel about yourself.
• 17:10
  SPEAKER_00: But I want you to remind yourself that your value as a person isn't determined by how many hits you get, how many points you score, or how many games you win.
• 17:20
  SPEAKER_00: You'll have great performances, you're going to have bad performances, and you're probably going to have plenty of performances that fall somewhere in between.
• 17:29
  SPEAKER_00: But none of those outcomes change your worth as a person.
• 17:32
  SPEAKER_00: So keep working hard, set goals, and strive to improve.
• 17:37
  SPEAKER_00: Just remember that your sport is one part of who you are, not your entire identity.
• 17:44
  SPEAKER_00: The third strategy is surrounding yourself with people you trust.
• 17:47
  SPEAKER_00: And as I mentioned earlier, this has been an incredibly important part of my life.
• 17:52
  SPEAKER_00: Having people you can turn to when you're struggling can make such a difference.
• 17:57
  SPEAKER_00: Whether that's your parents, siblings, friends, teammates, coaches, or mental health professional, it's important to have people who make you feel supported.
• 18:08
  SPEAKER_00: And I want to emphasize that you don't need a huge support system.
• 18:13
  SPEAKER_00: Sometimes having just one or two people you genuinely trust can be incredibly valuable.
• 18:19
  SPEAKER_00: The important thing is knowing that you don't have to handle everything by yourself.
• 18:23
  SPEAKER_00: The fourth strategy is prioritizing recovery.
• 18:26
  SPEAKER_00: And when I say recovery, I'm not just talking about recovering physically after a workout or competition.
• 18:33
  SPEAKER_00: I also mean giving yourself time to recover mentally.
• 18:37
  SPEAKER_00: That means getting enough sleep, fueling your body properly, taking breaks, and making time for things you enjoy outside of your sport.
• 18:45
  SPEAKER_00: And here's something I think athletes need to hear more often.
• 18:49
  SPEAKER_00: Rest is not a weakness.
• 18:51
  SPEAKER_00: You do not have to earn rest by performing well or completing every item on your to-do list.
• 18:58
  SPEAKER_00: Rest is a necessary part of self-care, and sometimes giving yourself permission to slow down is exactly what you need.
• 19:06
  SPEAKER_00: The fifth and final strategy is recognizing when you might need additional support.
• 19:11
  SPEAKER_00: And I think this is one of the most important things I want to talk about today.
• 19:16
  SPEAKER_00: If you feel consistently anxious, sad, overwhelmed, disconnected from others, or struggle to function in your everyday life, those are signs worth paying attention to.
• 19:28
  SPEAKER_00: You don't have to wait until things become unbearable before asking for help.
• 19:33
  SPEAKER_00: Whether that means reaching out to a counselor, therapist, or another qualified mental health professional, there are people who can help you navigate what you're experiencing.
• 19:43
  SPEAKER_00: And I want to remind you that asking for help doesn't make you weak.
• 19:47
  SPEAKER_00: It doesn't mean you failed, and it certainly doesn't make you any less of an athlete.
• 19:52
  SPEAKER_00: Sometimes one of the strongest things you can do is recognize you need support and take the first step toward getting it.
• 19:59
  SPEAKER_00: Before I wrap up today's episode, I want to leave you with a few questions to reflect on.
• 20:05
  SPEAKER_00: You don't have to answer all of these right now.
• 20:08
  SPEAKER_00: Maybe think of them on your drive home, write them down in a journal, or talk with someone you trust.
• 20:15
  SPEAKER_00: But I do want you to take a moment to genuinely think about your answers.
• 20:20
  SPEAKER_00: The first question is, are you taking care of your mental health with the same intentionality that you are taking care of your physical health?
• 20:30
  SPEAKER_00: The second question is, if your sport was taken away from you tomorrow, how would you describe yourself?
• 20:38
  SPEAKER_00: The third question is do you feel comfortable talking to your coach or teammates when you're struggling mentally?
• 20:44
  SPEAKER_00: And if not, what might be holding you back?
• 20:47
  SPEAKER_00: The fourth question is at one point does your desire to become a better athlete turn into unhealthy perfectionism?
• 20:55
  SPEAKER_00: And the fifth and final question is, what would you change if asking for mental health support were viewed the same way as getting treatment for a physical injury?
• 21:06
  SPEAKER_00: I think these questions matter not just for athletes, but for coaches, parents, and anyone involved in sports.
• 21:13
  SPEAKER_00: And if there's one thing I hope you take away from these questions, it's the importance of being intentional about your mental health.
• 21:21
  SPEAKER_00: Because just like physical health, mental health deserves consistent attention and care.
• 21:26
  SPEAKER_00: As I wrap up today's episode, I want to leave you with one final message.
• 21:32
  SPEAKER_00: That's athletes are human beings first and athletes second.
• 21:37
  SPEAKER_00: I think sometimes in the world of sports, we become so focused on performance, accomplishments, and results that we forget about the person behind the uniform.
• 21:47
  SPEAKER_00: We see the athlete who hits the game-winning home run, scores the game-winning goal, or breaks a personal record.
• 21:56
  SPEAKER_00: But what we don't always see are the struggles that person might be experiencing behind the scenes.
• 22:01
  SPEAKER_00: And that's what I think conversations like this are so important.
• 22:05
  SPEAKER_00: You can see the dedicated athlete and still need rest.
• 22:08
  SPEAKER_00: You can be mentally tough and still ask for help.
• 22:11
  SPEAKER_00: You can absolutely love your sport and still struggle with the pressures that come along with it.
• 22:16
  SPEAKER_00: And you can be successful in your athletic career while still experiencing challenges with your mental health.
• 22:22
  SPEAKER_00: All those things can be true at the same time.
• 22:25
  SPEAKER_00: I also want to remind you that your mental health isn't something you should only pay attention to when you're struggling.
• 22:31
  SPEAKER_00: It deserves attention every single day.
• 22:34
  SPEAKER_00: And whether that means taking time for yourself, leaning on your support system, practicing self-care, or seeking professional help, I hope you recognize the importance of prioritizing your well-being.
• 22:47
  SPEAKER_00: Because at the end of the day, taking care of your mental health doesn't make you less of an athlete.
• 22:52
  SPEAKER_00: It means taking care of yourself as a whole person.
• 22:55
  SPEAKER_00: And that's something that matters beyond the game.
• 22:59
  SPEAKER_00: Thank you so much for tuning in to another episode of Cloud Nine.
• 23:02
  SPEAKER_00: And until next time, remember to take care of yourself, give yourself grace, and never forget that you're so much more than the sport you play.