You’re in the midst of training to reach a goal, whether an upcoming race or just getting back into shape after a long period of inactivity. But then, disaster strikes: You tear your hamstring. Suddenly your life is on pause as you wait for your injury to heal, and staying motivated and positive about reaching your goals can be challenging.
You are not alone. According to the National Safety Council, sports-related injuries sent more than 3.2 million people to emergency rooms in 2021. Here are some tips for recovering mentally from an injury so you can get back out there and keep working toward those goals:
Keep Yourself Busy
You should also be sure to stay active and not let yourself get too bored. You don’t want to burn out or get depressed by sitting around all day, so you must find ways to keep your mind busy. Here are some ideas:
- Get up and do light exercise like walking or jogging around the block several times a day. This can help release endorphins, making you feel better emotionally and physically.
- Plan activities with friends or family members on the weekend if possible. This can help you stay focused on things other than your injury, which may distract you from negative thoughts about what happened during sports practice this week.
- Try getting outside more often too! Fresh air is an excellent natural remedy for depression, so taking short walks through parks or driving through scenic areas of town can provide opportunities for relaxation while keeping you connected with nature’s healing power. A recent study published in the ScienceDirect Journal shows that nature offers opportunities for emotional and cognitive renewal and can help relieve the adverse psychological effects of many stressors.
Remember, “This Too Shall Pass”
This is a difficult concept to grasp, but it’s essential. The only thing you can change is the future. You can’t change what happened yesterday, last week, or even last year or 10 years ago, but you can control how you react to those things, impacting your future positively or negatively.
Hence, it’s important not to focus on the negative aspects because that will only bring more negative outcomes into your life. Next time you find yourself in a pessimistic mental state, think about what you have in your life and the people you love. Studies have proven that being grateful can make you feel happy and content.
According to a recent study, gratitude interventions helped enhance social relationships and positively impacted physical and psychological well-being. Hence, it is vital to show gratitude towards what you have. Think about all the positive things in your life which will help you feel grateful.
Seek Professional Help
Now that you know a few of how people recover mentally after sports injuries, let’s discuss how to get started. The first thing you should do is seek professional help from a mental health professional.
This could be a therapist, psychiatrist, or doctor. It could also be a coach or friend who understands your situation and knows how to support you through it. Studies have found Cognitive Behavioral Therapy (CBT) effective in athletes with sports injuries.
Professional institutions like the Help Our Wounded (HOW) Foundation of South Florida are also providing solutions to help students and athletes cope with sports injuries. The institution has many programs that help treat those with brain injuries with hyperbaric oxygen therapy.
It is a good idea to find a local therapist. For example, in the above case, a therapist from Florida will be more accessible and convenient for you if you live in Florida. You can easily find a therapist in Florida online and then schedule an appointment.
You can also opt for an online therapy session. If you feel overwhelmed by your injury, it is a good idea to see a therapist as soon as possible. The longer you wait, the harder it may be for you to turn things around.
Once you get the necessary help from professionals, you must keep in touch with them throughout your recovery process. Keep an open mind when talking with these people because they are there to help and guide you through this challenging time.
Try to Keep Your Spirits Up
It’s essential to keep your spirits up during this time.
Here are some ideas:
- Find things that you can do. Ask your doctor or physical therapist for suggestions if you need to figure out what they are.
- Distract from the pain by watching television, reading a book, or listening to music. If you have a smartphone or tablet device with internet access, set aside time daily to browse the web and read interesting articles on topics of interest while recovering from your injury. It might sound unproductive if you think about it too much. But in truth, it is an excellent distraction from feeling sorry for yourself because you were injured!
Read and Write Your Thoughts Down
Journaling can be a helpful way to express your feelings, process your emotions, and make sense of them. You’ll need to write down your thoughts to understand them fully, so try writing down the things you’re thinking about most often.
Writing down your thoughts is also essential to the recovery process because it can help you find solutions or answers to problems by putting them into words. Journaling can help you get to know yourself better by getting your thoughts out in front of you where they’re easier to see.
Even studies have shown the efficacy of using journals to cope with psychological problems. A study published on the NIH website shows that there is a 5% difference in the mental health recovery process between those who use journals and those who don’t.
Conclusion
In general, it’s important to remember that mental health issues are treatable. You don’t have to suffer from them alone or in silence. If you have the urge to talk about your feelings and emotions, seek a professional who can help guide you through your recovery process.
In some cases, this may mean finding someone specializing in sports injuries or other physical ailments that cause emotional and physical distress. If your injury was severe enough to require surgery, it might make sense to seek a sports psychologist who specializes in helping athletes recover from injuries.