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At rebel, we firmly believe in the transformative power of sport. It can change your body, your mind, your, attitude, and your mood for the better.
Moving your body also supports your mind.
At rebel, we believe in the transformative power of sport. It can change your body, your mind, your attitude, and your mood for the better.
Sport and exercise are particularly essential when you're simply trying to manage your daily life. It can be stressful enough as it is, but it can be especially challenging for people who are dealing with mental health issues.
The good news is, we’ve got some simple ways to help. Our partners at Lifeline have created this 12 Days of Mental Wellness tips that will help you look after yourself and your mental wellbeing.
#1 CHOOSE YOUR SPORT
Did you know that you can target specific aspects of mental wellbeing through exercise? The Deporte y Salud Mental Health report recommends the following activities to help manage stress and reach a good balance between physical and mental health.
For Anxiety: Yoga
Yoga has a powerful reductive effect on cortisol (a stress hormone which, when chronically present, can cause anxiety and panic attacks and even trigger depression). Yoga is currently used in many settings in which stress can be an issue – including substance abuse rehabilitation, breast cancer treatment, and PTSD treatment.
For Depression: Boxing
Boxing floods the body with feel-good endorphins. These lift the mood and boost self-confidence and trust.
For Panic Attacks: Pilates
A Pilates class is an ultra-controlled environment. The key is to perform every exercise with precision to obtain maximum benefits. Pilates allows you to dominate the body and control impulses, while boosting your concentration.
For Insomnia: Running
Aerobic exercises such as running or walking improve your circulation and cardiac frequency, relaxing your body, and facilitating optimal rest.
For Social Issues: Team sports
The more you feel like being alone all the time, the more you should reach out to others by enjoying a fun sport like soccer, netball, or rugby. To succeed, players need to communicate to foster unity and talk about strategy and tactics.
For Fear of Isolation: Swimming
Swimming will help you embrace a little ‘me time’ to perfection. Because this sport does not permit distractions (such as music or the presence of others), it enables you to focus your attention on the place in which only you exist.
For Low Self-Esteem: Indoor Cycling
Indoor cycling favours the production of neurotransmitters associated with pleasure and relaxation while toning your body and burning fat.
For Grieving: Karate
An activity that enables a person to unload painful emotions and anchor themselves 'in the here and now' can be beneficial to those who have lost someone they love. This sport requires contact, conscience of the body, and the controlled expression of energy.
For ADHD: Tai Chi
In one study undertaken by scientists at John Hopkins University, it was found that Tai Chi was associated with significant improvements in school-aged children with ADHD. The activity helped them control inattentive, hyperactive, and impulsive behaviour.
#2 ACKNOWLEDGE AND ACCEPT YOUR FEELINGS
Every day we all go through a range of emotions. We can feel exhausted, sad, angry, happy, or hopeful. All are normal. It’s important to acknowledge whatever we are feeling, because it can help us make sense of our experience and actions. Just try to accept the feelings without judgement, as putting pressure on ourselves to change our feelings can sometimes cause more stress than the feelings themselves. Making room for uncomfortable feelings - sitting with them, holding space for them, and not pushing yourself to feel differently - can be very powerful.
#3 MAKE SPACE FOR GRIEF & LOSS
It’s important to remember that grief and loss may continue long after the loss occurs and that is completely okay. This is a natural response and helps in the process of healing. You might find some of these strategies helpful:
- Honour your loss in whatever way feels right for you
- Create a new tradition – or maintain a meaningful tradition you love
- Reduce pressure to ‘celebrate’ this time and instead, tune into what you need
- Share your feelings with someone you trust, let them know what you need and how they can support you
- Schedule activities or make plans with others
- Display a memorial decoration or give a memorial donation
- Make time and space on the day to honour the loss and your feelings
#4 FOCUS ON GIVING
The act of giving to others releases chemicals in our brains that make us feel happier and more socially connected. You might want to give some of your time, give someone a helping hand, or give a stranger a smile. Certain acts of giving, like volunteering, can also provide opportunities for social interactions.
#5 RECOGNISE YOUR SIGNS OF STRESS & ANXIETY
We all experience stress and anxiety differently. It can be helpful to listen to the signals our body is giving us to alert us that something is not quite right. It could be:
- Feeling ‘on edge’ or unable to stop worrying
- Physical reactions such as headaches, sweating or an upset stomach
- A racing heart or rapid breathing
- Feeling lightheaded, faint, or dizzy
- Restlessness or irritability
- Feeling more irritable than usual
- Changes in sleep patterns, fatigue, and exhaustion
Take the signals as an opportunity to try different strategies: distract yourself with enjoyable, low stress activities; talk to someone you trust; try some breathing or meditation; take a walk or do some exercise. Try experimenting and see what works best for you!
#6 SET (& MAINTAIN) HEALTHY BOUNDARIES
Setting boundaries is so important for health and wellbeing. Boundaries look different for everyone but may include saying no to people’s requests, declining invitations or house guests, or taking on fewer responsibilities. It’s important to be direct and clear about boundaries with others ahead of time so they have time to adjust their expectations. This can be done in a firm but kind way. When you first set boundaries, you might feel uncomfortable because you don’t want to upset or disappoint anyone. However, this feeling is completely normal – it can be helpful to remind yourself that your needs are just as important as other people’s needs.
#7 MAKE A BUDGET THAT WORKS FOR YOU
We’re all under some kind of financial pressure at the moment, so every little bit of savings adds up. Learn to DIY. Look out for free events. Get creative in the kitchen. And instead of spending money out at a restaurant with friends, consider a BBQ where everyone can bring a dish.
#8 TAKE TIME OUT FOR YOU
You know that saying ‘you can’t pour from an empty cup’? We often get so caught up with life that we forget to take time out for ourselves. While this can be challenging for many of us, it is important to take time to engage in activities you enjoy, find relaxing or fun.
#9 GET BACK TO BODY BASICS
We all know that maintaining a healthy lifestyle can be difficult, especially as you get older. After all, what we eat and drink can really affect how we feel. Here are a few tips to help you feel good:
- Try to eat nutritious and non-processed food
- Try to avoid or moderate the use of alcohol and other drugs (including caffeine) as this can affect our mood and mental health
- Move your body. Get creative – think of skipping, cycling, dancing, nature walks or backyard games
- Maintain a regular sleep pattern and aim for 7-9 hours of sleep per night
- Stay hydrated. Aim for about eight glasses of water a day, as our organs need water to function properly
#10 PRACTICE GRATITUDE
Taking stock of what we’re grateful for – from tiny things to major achievements – changes how our brains are wired. Gratitude helps us to shift our perspective, to focus on what we have and the possible opportunities, rather than concentrating on what we don’t have. Research has shown that over time, practicing gratitude helps to increase happiness, reduce stress, and improve our ability to deal with challenging situations. People can feel and express gratitude in various ways. You may want to keep a gratitude journal, mentally thank someone, or just connect with the good things in your life and keep these at the forefront of your mind. (There’s a reason this tip is called ‘practice gratitude’ … it really can take practice, so stick with it, and watch how it becomes easier over time.)
#11 CONNECT TO COMBAT LONELINESS
If you feel lonely, you are not alone! In fact, around 1 in 4 Australians say they are currently experiencing loneliness. Some things that might help to reduce feelings of loneliness include:
- Avoiding comparison - comparing ourselves to others can often make us feel less than other people
- Starting a conversation - unexpected moments of connection can improve our mood. A simple hello can go a long way
- Being kind to others - offering help or support can help us build meaningful connections
- Reconnecting - we can all lose touch with friends over time, but it is never too late to reach out
- Setting a daily routine - make sure to include meaningful tasks, enjoyable activities, and creative endeavours
- Staying active - exercise releases hormones which increases feelings of happiness
- Learning something new - or trying a new hobby; you could even consider joining a club, organisation or online community
- Participating – whether it be in work or community activities
#12 HAVE REALISTIC RELATIONSHIP EXPECTATIONS
Family and friend get togethers are fun at times, but sometimes they can put extra strain on relationships and highlight tension. Some things that may help:
- Set realistic expectations. If certain family members don’t get along, don’t invite all of them over
- Use relaxation techniques, such as deep breathing, to cope with tension
- Avoid known triggers. For example, if you know that a certain subject is a sore point, you might want to move on to another topic
- Try to remember that alcohol and other drugs can make things worse in the short and long term
Teaming up for mental health
When it comes to addressing more serious mental illness problems, nobody should have to face them alone. That’s why rebel has joined forces with Aussie artist Mulga and adidas to bring you the Lifeline Collab Collection, promoting World Mental Health Day on 10 October. With every purchase, 100% of profits will go to the important work done by Lifeline Australia.
The collection includes sports t-shirts, water bottles, caps and soccer balls, and more, all with a specially designed Mulga illustration that highlights the importance of sport in Australia.
To date, rebel and partners have donated $1.19 million to Lifeline.
This October, you can shop the Collab Collection in store or online at rebel. What’s more, for every adidas product you buy in October, adidas will donate $1 to Lifeline. Or you can simply donate directly to Lifeline online or in store at rebel.
Mental health is not only a team sport, but also a universal human right. And the more we all work together, the healthier and happier we all will be.
If you, or someone you know, is in crisis or in need of support, please call Lifeline on 13 11 14 (24 hours / 7 days) or visit https://www.rebelsport.com.au/lifeline
*The information on this site is not medical advice. It is generic and does not take into account your personal circumstances, physical wellbeing, mental status or mental requirements. Any medical questions should be referred to a qualified healthcare professional.