Do You Suffer from Eco-Anxiety?

 

Are you experiencing eco-anxiety?   

Eco-anxiety (short for ecological anxiety and also known as eco-distress or climate-anxiety) has been defined as "a chronic fear of environmental doom". Studies have been done on ecological anxiety since 2007, and various definitions remain in use.  Another widely cited definition is: "the generalized sense that the ecological foundations of existence are in the process of collapse."

Below you will find a questionnaire to help you determine the severity of your eco-anxiety and burnout.  

Instructions: Please rate each of the following items on a scale of 1 to 5, with 1 being "strongly disagree" and 5 being "strongly agree."

Eco-Anxiety

1. I am worried about the future of the planet.

2. I feel anxious about the effects of climate change.

3. I feel guilty about my own impact on the environment.

4. I feel overwhelmed by the environmental crisis.

5. I have trouble sleeping because of my worries about the environment.

6. I have difficulty concentrating on my work or studies because of my worries about the environment.

7. I avoid thinking about the environment because it makes me too anxious.

8. I feel like I can't do anything to make a difference.

9. I feel that my livelihood or way of living will be severely threatened by climate change.

10. I feel hopeless that anything can be done about the future of the planet.

Burnout

    11.  I feel emotionally exhausted.

    12.  I feel physically drained.

    13.  I feel like I'm running on empty.

    14.  I have difficulty concentrating.

    15.  I feel detached from my work or studies.

    16.  I feel cynical about my work or studies.

    17.  I have difficulty making decisions.

    18.  I feel irritable and impatient.

    19.  I have difficulty sleeping.

    20.  I am overwhelmed by the images and stories on social media and the news.  

Scoring:

To score the eco-anxiety section, add up your responses to all 10 items. A higher score indicates higher levels of eco-anxiety.

To score the burnout section, add up your responses to all 10 items. A higher score indicates higher levels of burnout.

Interpretation:

A score of 3 or higher on any individual item in either section may indicate that the individual is experiencing eco-anxiety and/or burnout. A score of 30 or higher on the eco-anxiety section or 39 or higher on the burnout section indicates that the individual is experiencing significant levels of eco-anxiety and/or burnout.

Additional Questions

These additional questions will give you a better understanding of your individual  experience of eco-anxiety and burnout, such as:

• What are your biggest concerns about the environment?

• How does your eco-anxiety or burnout affect your daily life?

• What coping strategies do you use to manage your eco-anxiety or burnout?

• What would be helpful to you in addressing your eco-anxiety or burnout?

Talking with a trained mental health practitioner can be helpful.  With their help, you can use this information to develop a treatment plan to help manage your eco-anxiety and burnout and improve your overall well-being.  More specifically, working on developing your resilience, your recovery skills and strengthening your mental core may be advisable.

For more information about resilience and recovery skills, and your mental core, enroll in our online course:  "Strengthening Your Mental Core."

NOTE: This article was AI-assisted.

Unveiling the Sleep Hygiene Protocols for Elite Athletes

Achieving peak performance as an athlete requires more than just physical training and talent. Adequate sleep and effective recovery strategies play a crucial role in optimizing athletic performance. In this blog post, we will explore the sleep and recovery protocols followed by specific elite athletes, unveiling their secrets to success. These practical guidelines will help athletes at all levels unlock their full potential and maximize their performance.

1. LeBron James - NBA Superstar:

LeBron James, renowned for his incredible athleticism and longevity in the NBA, attributes a significant part of his success to proper sleep and recovery. His protocol includes:

a) Sleep duration: Aim for 8-9 hours of sleep per night to promote muscle recovery and mental clarity.

b) Regular sleep schedule: Maintain consistent bed and wake times to establish a healthy circadian rhythm.

c) Power naps: Incorporate short power naps (20-30 minutes) to enhance alertness and recharge during the day.

d) Quality sleep environment: Create a cool, dark, and quiet sleep environment for optimal rest.

2. Serena Williams - Tennis Champion:

Serena Williams, one of the greatest tennis players of all time, recognizes the importance of sleep and recovery in her training regimen. Her protocol includes:

a) Sleep hygiene: Prioritize winding down before bed by avoiding screens and engaging in relaxing activities like reading or meditation.

b) Compression therapy: Utilize compression garments or sleeves to enhance blood flow, reduce inflammation, and expedite muscle recovery.

c) Active recovery: Engage in light exercises or yoga to promote blood circulation and alleviate muscle soreness.

d) Hydration: Maintain proper hydration levels to aid in recovery and prevent cramping.

3. Cristiano Ronaldo - Soccer Icon:

Cristiano Ronaldo, a soccer phenomenon, is known for his extraordinary work ethic and dedication to maintaining peak physical condition. His sleep and recovery protocol includes:

a) Ice baths: Take ice baths or contrast showers to reduce muscle inflammation and promote faster recovery.

b) Sleep tracking: Utilize sleep tracking devices to monitor sleep quality and make necessary adjustments to optimize rest.

c) Proper nutrition: Fuel the body with nutrient-dense meals and incorporate sufficient protein intake to support muscle recovery.

d) Stretching and flexibility exercises: Prioritize stretching routines and yoga to enhance muscle flexibility, prevent injuries, and aid in recovery.

Additional Tips and Approaches to Sleep Hygiene

Sleep hygiene is crucial for athletes to optimize their performance and achieve a flow state. Here's a comprehensive sleep hygiene protocol for an elite athlete:

1. Establish a Consistent Sleep Schedule:

   - Set a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends.

   - Aim for 7-9 hours of sleep per night, depending on individual needs and recovery requirements.

2. Create a Sleep-Friendly Environment:

   - Make sure your sleep environment is comfortable, cool, dark, and quiet.

   - Invest in a high-quality mattress, pillows, and bedding that provide optimal support and comfort.

   - Use blackout curtains or an eye mask to block out any unwanted light.

   - Wear earplugs or use a white noise machine to minimize noise disturbances.

3. Establish a Relaxing Bedtime Routine:

   - Create a pre-sleep routine that helps signal your body and mind that it's time to wind down.

   - Avoid stimulating activities or electronic devices (smartphones, tablets, laptops) at least 30 minutes before bed.

   - Engage in calming activities such as reading a book, taking a warm bath, practicing relaxation techniques (deep breathing, meditation), or listening to soothing music.

4. Optimize Sleep Environment for Recovery:

   - Ensure your sleep environment promotes optimal recovery. Consider using recovery aids such as compression garments, hot/cold therapy, or relaxation tools

.

   - Consider using a sleep tracking device or app to monitor your sleep quality and make adjustments if necessary.

5. Manage Nutrition and Hydration:

   - Maintain a well-balanced diet and avoid heavy meals close to bedtime.

   - Stay adequately hydrated throughout the day, but limit fluid intake close to bedtime to avoid disruptive nighttime trips to the bathroom.

6. Limit Stimulants:

   - Minimize or avoid caffeine and other stimulants, particularly in the late afternoon and evening.

   - Be cautious of the effects of pre-workout supplements or energy drinks, as they may interfere with your ability to fall asleep.

7. Manage Stress and Mental Well-being:

   - Develop stress management techniques such as mindfulness, meditation, or journaling to help clear your mind before bed.

   - If you're feeling overwhelmed or anxious, seek support from a mental health professional who can provide guidance and coping strategies.

8. Establish a Sleep-Friendly Exercise Routine:

   - Engage in regular physical activity, but avoid intense exercise close to bedtime, as it can stimulate the body and make it harder to fall asleep.

   - Consider incorporating relaxation exercises or stretching into your post-workout routine to promote physical and mental recovery.

The sleep and recovery protocols followed by elite athletes are key components in achieving and sustaining peak performance. By incorporating these practical guidelines into your own training regimen, you can enhance your athletic performance and overall well-being. Remember, sleep is not a luxury but a necessity for optimal performance. Give your body the rest it deserves, implement effective recovery strategies, and unlock your true potential as an athlete.

Remember, every athlete is unique, so it's important to personalize and adapt these guidelines to suit your specific needs and preferences. Regularly evaluate and adjust your sleep hygiene routine to optimize your performance and achieve a flow state.

Finally, it's important to consult with a trusted and qualified healthcare professional or sports specialist before implementing any new sleep or recovery protocols to ensure they align with your individual needs and circumstances. 

"I'm So Over It"

I hear this all the time.  You probably hear it all the time, too.  You probably have even said it yourself sometimes; at least in your head.  "I'm So Over It."

Zoom.  So over it.  Coronavirus.  So over it.  Social Unrest.  So over it.  Working from home.  So over it.  Wildfires.  So over it.  Hurricanes. So over it.  Debates. So over it.  Voter Suppression.  So over it. 

We have hit the wall.   We are physically, mentally, and emotionally exhausted.  We are so sick and tired of being sick and tired.  We are irritable, frustrated, and scared.  For many, depression and anxiety are in there somewhere, too.  

In sports, hitting the wall refers to depleting your stored glycogen and the feelings of fatigue and negativity that typically come with it.   Some athletes refer to it as bonking.  

In marathon running, it comes at the 20 mile mark, more or less.  Yet, 6.2 miles remain.   If you've hit the wall, finishing no longer seems doable.  

Oh, by the way, Donald Trump is clearly suffering from it.  He threw another fit during his taped 60 Minutes interview with Leslie Stahl.  He seems to hit the wall regularly.  

Unfortunately, this is only the 20-mile mark for the election, we still have 2 weeks to go.  We are at the 20-mile marker of 2020 as well.  But, remember that we are dealing with what could be a series of marathons.  We have many more milestones to reach.  

So, is there anything to do to prepare for hitting the wall?  Is there anything to do once you hit the wall? 

How to Prepare for Hitting the Wall

1.  This first preparation technique is referred to as “if-then planning” ― for example, if you hit the wall, you can use a visualization technique to imagine yourself getting through it.   What will it look like on the other side?   Visualize the answer to the question.  

2.  Break your "marathon" into smaller subtasks or shorter milestones.  Identify the next marker or landmark, go to that marker and take a break.  Reset, regroup, reboot.  Then do it again.  

Take it one task, and then, one day at a time.  

3.  Be aware of your internal state.  Slow your breathing down.  Notice your breath.  Inhale deeply and then completely empty your lungs, then let them fill completely.  Do it several times.  It's another way to reboot.

5.  Distract yourself by externally accepting what is.  Allow and embrace whatever the discomfort is, rather than blocking it.  Go with it, rather than fight it.  

6.  Remember your last experience with extreme adversity.  Inventory all that it took to get you through that adversity.  What did you learn?  What do you need to repeat from that experience?  

7. Forget perfection.  In these times, there is no room for perfection.  If you are going to be "so over it," be so over perfection.    

If you then find yourself coming up against more mental roadblocks, here are a few more techniques to try.

1. Make a motivational or relaxing music playlist. Distracting yourself with some great tunes can help you make it to the finish line.

2. Try the buddy system. A partner (remember we are all in this situation) can keep you (and your buddy) focused and supported.

3.  Try “attention narrowing.” Runners who focus their eyes on an object in the distance get there faster. Focusing on an object on the horizon can make the distance feel shorter.

Remember, you can't get there without getting through today.   Finishing this marathon requires just getting to the next landmark, then the next.  That is all that matters right now.  .  

Strengthening Your Mental Core

The word "core" in the physical fitness and conditioning world has become a buzzword.  Like the physical core, there is also a mental core related to mental conditioning. Physical core training is about increasing power, strength and stabilization.  So, is the training of your mental core.

Many fitness buffs often think only of sit-ups and crunches as the secret to strengthening the core. True fitness experts know that there is much more to the core than an impressive six-pack.  Similarly, many athletes and coaches think that the mental core is simply just about developing mental toughness (the equivalent of a mental core six-pack).  The mental core is much more than mental toughness.

The mental core creates a solid, fundamental, and broad base for your overall mental fitness and, thus, your subsequent ability to perform successfully.

So, what does constitute the mental core? Here are some of my thoughts.   

• Internal Dialogue/Self-Talk -  simply put, these are the things you say to yourself about yourself, your opponent, your teammates, your coach, the fans.  It also includes what you say to your during practice, during your performance in games, during time-outs, after games. Often the things you say to yourself about yourself are harsh, toxic and distract you from your performance.  The real problem with our cognitive mindset is that that it is often stuck in evaluation activities when it should be focused on other tasks (such as gathering information, skill acquisition, rehearsal, and execution, for example).   Increasing your awareness of your internal dialogue/self-talk and its effect on your performance will have a great influence on your performance skills.  Additionally, it is important to realize that silencing your inner critic and internal "chatter" is more useful that simply changing your self-talk from negative to positive. 

• Pre- and Post-Performance Recovery Skills -  here, emphasis is placed on the importance of developing a set of skills and activities that provide you with an opportunity to fully recover mentally from performances and competition that is as crucial as physical recovery.   Evidence is mounting that both mental and physical recovery skills (including sleep) are more important than we ever considered in the past.  

• Resilience - this refers to your skill and ability to quickly and fully bounce back from setbacks, to deal with adversity, learn from mistakes and effectively put your mistakes behind you.  Only recently has resilience been seriously considered as a component of mental toughness.   Resilience includes carefully obtaining, valuing, and incorporating constructive feedback.   

• Systems Thinking - in the case of your mental core, this refers to your awareness and understanding of the matrixed complexity, interrelatedness and connection of multiple factors involved in your performance. It also refers to the idea that in order to affect real behavioral change, a system that provides structure and consistency must be put into place.  Systems thinking in this context implies that mental conditioning and strengthening of your mental core requires you to become a student of mental conditioning, sports and performance psychology (as well as a student of your sport).  

• Anxiety Management - refers to the idea that 1)  anxiety is a part of performance and competition; 2)  mental fitness includes the acknowledgment and management rather than the eradication of anxiety; 2) that excitement and anxiety can be two words for the same thing; and, 3)  the goal of mental conditioning can't and shouldn't be to eliminate anxiety.  

• Emotional Intelligence - emotional intelligence (and related skills) is an important and necessary component of performance enhancement in players, coaches, and teammates. Emotional intelligence involves the understanding of the critical role that emotional information and social interactions play in performance and success. Evidence suggests that emotional intelligence is an important characteristic of effective leadership and team development as well as coaching effectiveness.

• Confidence - this component of your mental core is one of the characteristics that has been long considered critical to success in any endeavor, including sports and the performing arts. In this model of the mental core, confidence is defined as a general sense that one's skills and abilities are capable of achieving one's desired outcomes.  Many people include this component in their idea of mental toughness.  Confidence is particularly dependent upon a health cognitive mindset.  

• Preparation Skills - this factor suggests that 1)  success is related to one's understanding and awareness that personal growth occurs through the methodical process of continuous learning and development of skills, rather than inherent, genetically-informed and pre-ordained talent; and, 2) is highly influenced by your desire and willingness to consistently spend long-hours of monotonous, focused, disciplined, repetitive activity to improve and perfect your skills and abilities.  

• Mindfulness - this important factor of the mental core refers to a broad set of skills that include mental imagery and visualization, relaxation and meditation skills, focusing and centering skills (that are useful in practice, preparation, performance, recovery and evaluation activities of athletes and coaches). Mindfulness approaches can be very helpful to post-performance recovery and injury recovery.  

Note that there has been increasing evidence that body language is important in performance.  Be aware of your body language; however, I have seen increasing evidence that body language is more of a indicator of the strength of your mental core than a factor or component of the mental core.  

Assess these core components of your mental core.  Start by identifying your mental core strengths and limitations in each of these areas.  Focus on and leverage your strengths while also learning more about how to shore up your limitations.  Learn to use these basic skills to build a foundation for mental core training.

Future blog posts will go into more detail about your mental core.  Please let me know if you have any comments or questions about your mental core below.

For more information about mental conditioning and your mental core, download my mobile app.
Mindfuel at: http://appmc.hn/1aekztQ

Also,check out my sports and performance psychology book, Razor Thin:  The Difference Between Winning and Losing.  You can purchase it at www.lulu.com/spotlight/razorthin.