TrueSport: April 2022 - Equity in Sport

Coaching isn’t easy…there is pressure from coaches, administrators and athletes -- all with different agenda and needs. These days, helping athletes through mental health struggles and tough times can also be part of your role as a coach. But your mental health matters too. Now more than ever, it’s easy to end up feeling overwhelmed, anxious, depressed and burned out, or simply that you’re taking too much work home from practice.

Here, TrueSport Expert Kevin Chapman, PhD, clinical psychologist and founder of The Kentucky Center for Anxiety and Related Disorders, shares signs that your mental health might be suffering, and when to seek professional help.

Sign No. 1: Taking things personally

If you find yourself holding back tears or wanting to punch a wall during a practice or competition, that could be a sign that you’re taking your team’s progress entirely too personally, says Chapman. Your emotional well-being shouldn’t be dictated by how a practice went, or even by a player on the team who is struggling. If you notice that your emotions are attached to your work and to your players, you need to cultivate some separation. Empathy is important, yes, but not at the cost of your own mental health. You can be empathetic with players and care about their progress without hurting yourself in the process. “If you’re feeling significant distress regularly, it’s time to get help,” Chapman adds.

Sign No. 2: Trouble controlling emotions

Some coaches are naturally more boisterous than others: Shouting during practice isn’t necessarily a bad thing, but if you notice that you’re suddenly shouting constantly and you’ve never done so before, that’s another sign of emotional dysregulation. Think of it as a warning sign or a ‘check engine’ light. “If I'm noticing that I'm yelling more than I typically do, or that I'm swearing more than I ever do, then that would mean I'm starting to get dysregulated,” Chapman says. Even if you’re saving the cursing for the coach’s meeting, that could still be a signal that something isn’t right.

Sign No. 3: Ineffective coaching

It’s no surprise that a coach who’s struggling with their mental health is typically going to be a less effective coach. You’re more likely to be distracted during practices and games, and more inclined to make bad calls. But players can also often sense that something is amiss: Kids have a surprisingly good emotional radar, and they tend to notice when a coach is acting ‘weird.’ Chapman suggests asking yourself practical questions like: "Are my moods impairing my functioning? Am I impaired in my ability to coach effectively? Am I performing poorly because I'm so distressed by my own emotional experiences?”

Sign No. 4: Sleep disruption

On the more practical side, sleep disruption is one symptom that often goes hand in hand with anxiety, emotional dysregulation, depression and burnout. Sleep disruption could be insomnia or struggling to get to sleep, says Chapman, or it could be the onset of lingering fatigue that forces you to sleep more than usual. If your sleep schedule has changed dramatically, that’s a signal that something might be wrong. Other physical signs may include things like digestive upset or more frequent headaches.

Sign No. 5: Unhealthy behaviors on the rise

The last sign is one that will look different for every coach: unhealthy behaviors. For some, this may be as small as suddenly becoming chronically late for everything. For others, it could look like stress eating, or staying up late to watch TV even when you know you need sleep. It could also mean more dangerous behaviors, like drinking more than you usually do, says Chapman. Ultimately, you’re the best judge of if you’re shifting into unhealthy behavior patterns. If you sense that you are, it’s time to get help.

Takeaway

Pay attention to your own emotions, habits, behaviors, and patterns as a coach. It’s time to get help if you’re feeling significant distress regularly.

Assumptions and biases are unfortunately impossible to avoid entirely -- and to say that you don’t have any around race, gender, sexuality, class, religion, disability or any other identities, makes it impossible for you to grow as a person. As a coach, your teams almost certainly contain a diverse multitude of athletes with different life experiences, and assumptions about them can be dangerous.

Here, TrueSport Experts Kevin Chapman, PhD, clinical psychologist and founder of The Kentucky Center for Anxiety and Related Disorders, and President of Now What Facilitation, Nadia Kyba, MSW, are explaining how you can begin to acknowledge your current assumptions and create a more equitable team environment.

1. Assumption: You don’t have biases, period.

You’re raised having certain biases, regardless of your situation. For example, if you’re given a white doll as a young girl, Kyba explains that not only are gender roles being enforced -- girls are nurturing and caregivers -- you’re also learning that whiteness is the default and that being white is the norm. It’s important to get honest with yourself about the biases that you have. Spend some time thinking or journaling about your potential biases and ask yourself which biases play a role in your decision making.

2. Assumption: Coaches should be "colorblind"

Whether talking about race, gender, religion or any other area of identity, pretending that it doesn’t matter is not an option. In the past, you may have said things like, ‘We’re all the same,’ or ‘I don’t see color,’ or ’There’s no difference between X and Y groups.’ But there are differences, and they shouldn’t be ignored. To suggest that a young Black female athlete has the same life experiences as a White male athlete isn’t just wrong, it’s offensive.

“It's uncomfortable for people to acknowledge differences. But from a coaching standpoint, it’s important to not adopt a colorblind approach,” says Chapman. “Sports are notorious for assuming that we're all the same, because sports are considered to be the great equalizer. It’s true that sports are where people in the U.S. can come together and set everything else aside in order to win. That has a lot of benefits, but the fact is that we don't come from the same background. So, if I adopt a colorblind approach as a coach, meaning I don't see color, that discounts an athlete’s personal experience as a marginalized individual.”

3. Assumption: Boys train one way, girls train another

This is a difficult area. On one hand, it is important to acknowledge the difference between the genders, since gender identity is very much a part of every athlete’s life. But from there, it’s easy to fall into gender stereotypes. “For example, the assumption is that there are certain appropriate emotions for females to express that males aren't encouraged to express,” says Chapman. “That reinforces emotional dysregulation, because it forces young men to tamp down their feelings.”

On the other side of the spectrum, some coaches, especially of young athletes who may even be on co-ed teams, tend to assume that it’s a good thing if they think boys and girls are exactly the same. But unfortunately, it’s important to remember that boys and girls are often socialized differently -- so despite your efforts to treat them equally, you still need to acknowledge that they’ve spent years living with certain stereotypes being placed on them.

4. Assumption: You can see differences

In addition to more obvious differences in race and gender, there are many more subtle differences between athletes that are equally important to acknowledge but may not be as obvious. For instance, it’s easy to assume that a young woman on the team is a cis-gendered straight young woman, but she could be a transgender woman who is still struggling to feel comfortable using a public restroom or sharing a space with her teammates. An athlete who appears to be male might identify as a woman, or vice versa. A Muslim athlete who needs space and privacy to pray while away at competitions may not look different from his Christian counterparts on the team. And some disabilities, especially cognitive or neuro disabilities, may not be noticeable instantly, but athletes may have certain accessibility needs or require extra guidance.

5. Assumption: If there isn’t a problem, we don’t need to talk about gender/race/sexuality/etc.

“The worst thing you can do as a coach is assume anything. The best thing you can do is ask everything. But people tend to try to avoid uncomfortable topics or conversations,” says Chapman. “As a psychologist, I often hear from coaches who felt awkward bringing up topics like race or sexuality but reported huge benefits from having those conversations. Remember that people who are from marginalized groups can smell your avoidance a mile away."

6. Assumption: You can speak to all athletes the same way

It’s important to remember that even if you know an athlete’s race/religion/class/gender, you still don’t know their actual lived experience. “For example, you may have an athlete of another race who’s been abused as a child by someone of your race, and if you’re yelling at him in practice, it can have a completely different effect on him than it would on another athlete,” says Chapman.

7. Assumption: Worldwide issues don’t come onto the playing field

While you may be encouraging diversity and acceptance on your team, remember that worldwide issues can still be causing your athletes to cope with certain traumas. For example, the Black Lives Matter movement will obviously impact the Black athletes on your team. COVID-19 has caused a spike in hate crimes against Asian Americans. Transgender youth are having rights taken away in many states. There’s a rising level of hate crimes against the Jewish community. “Are you checking in with your athletes and making sure that they’re OK?” asks Kyba. “Constantly challenge yourself to think about how world events are impacting those on your team. I understand that people are worried about bringing things like that up because they're worried about saying something that's going to offend or trigger someone. But by not bringing these issues up, you're being complicit in covering them up and you're not opening yourself or your team up to growth."

8. Assumption: Your team hasn’t complained of a diversity issue, so you don’t have one

Similar to questioning your unconscious biases, it’s important to acknowledge that a lack of complaints from athletes on your team does not equate to having no problems at all. “Look at the systems that are currently in place,” says Kyba. “Are you considering all of the needs of the people on your team? Are you giving priority to the boys when it comes to allocating team resources? What sort of faith-based holidays might impact people on your team? Are the uniforms comfortable for all genders/religions/cultures? Does the team name have a colonialist history? How are women and minorities represented? Is there accessibility for people with disabilities? Are there safe washrooms that support gender fluidity? Have you considered financial privilege when scheduling team commitments? Keep asking yourself questions like these, and make sure you’re being honest about the answers.”

9. Assumption: Athletes will come to you with issues

It’s incredibly difficult for athletes to report issues of microaggressions or bullying. And it’s even more difficult for some athletes to actively ask for what they need. That’s why it’s so important to ensure that you have a policy in place where athletes feel comfortable coming to you with these issues. “For example, you may have an athlete who’s transitioning right now, and who doesn’t feel comfortable sharing a hotel room on a competition weekend,” Kyba says. “Or you may have an athlete who needs to leave a competition or practice at a certain time to go pray quietly somewhere, and they need help finding a space.” While you can’t anticipate the needs of every athlete, you can ensure that they all know they can come to you with these needs and you’ll do your best to accommodate them.

Takeaway

It might be hard to confront your own biases and assumptions around things like race, gender, class, religion, sexuality and ability. But becoming more aware of your biases and assumptions helps you create a more equitable environment for your team. It might feel uncomfortable to admit that you have biases, but in doing so, you’re better able to serve all your players.

It can be hard to make meals that are healthy and satisfying for athletes with certain food restrictions. But with a bit of prep and pre-planning, you can easily have snacks and meals on hand that are soy, dairy and gluten-free.

TrueSport Expert Kristen Ziesmer, a registered dietitian and the owner of Elite Nutrition and Performance, has a few easy recipes to try.

Coconut yogurt parfait

Layer yogurt-berries-granola-yogurt-berries-granola into a bowl or glass for breakfast, or into a container for your athlete to bring to school for a quick lunch.

Coconut yogurt is a great option for athletes who can’t eat dairy, but if your athlete isn’t restricted to dairy-free options, Greek yogurt is a great source of protein. In general, avoid yogurts that are packed with added sugars. Ideally, get a plain yogurt that’s unflavored, then add your own sweetener with a bit of honey or maple syrup and a splash of vanilla extract.

Berries: Let your athlete choose their favorite berries. Blueberries, raspberries and sliced strawberries tend to be the heavy favorites in parfaits, but if your athlete prefers chunks of kiwi instead, go for it! An easy option for busy parents is to buy frozen mixed berries, then prep the parfait the day before, so the berries have time to defrost in the fridge. Frozen berries can actually be better because the juices tend to run more and blend the whole parfait together.

Granola: To add more satiating carbohydrates and satisfying crunch, you can buy gluten-free granola, or easily make homemade gluten-free granola with under 10 minutes of prep. If you do want to make your own, preheat the oven to 250 degrees. In a bowl, combine gluten-free oats with a drizzle of maple syrup, a sprinkle of cinnamon, a dash of salt and any chopped nuts that your athlete enjoys. Mix together until the oats stick together with that maple syrup. Spread the mixture thinly out on parchment paper, then cook for 3 to 5 minutes until the granola is dry and can easily be pushed around the pan. After baking, you can add in any dried fruit that your athlete enjoys too. You can do this once a week and have tasty homemade granola for days!

Even easier: Forget making granola, and instead just cook up some gluten-free instant oatmeal with a splash of almond milk, a spoonful of peanut butter, a sliced-up banana, some mixed berries and a dash of maple syrup.

Build-your-own rice bowl

For lunches, rather than trying to recreate a grilled cheese sandwich for your gluten or dairy-free athlete, why not opt for something that’s easier to meal prep once a week, and doesn’t require any substitutions? Rice bowls are perfect for parents making lunches for multiple kids, since they can be made in bulk and stored in the fridge for a few days, and they’re easy to tailor to picky tastes. They’re also a fun meal to meal-prep on a weekend, since you can get your kids involved in the process. Have them help prep the ingredients, then build their own bowls.

Start with a base of brown or multigrain rice for a complex carbohydrate that will leave them feeling full throughout the day.

Add your protein: This could be beans, grilled chicken, canned salmon or tuna -- whatever protein your athlete enjoys.

Add vegetables: Opt for fresh or sautéed vegetables. Peppers and onions that are quickly sautéed make a great fajita-style bowl, while spinach, arugula and romaine can add a nice crunch. Cucumbers, tomatoes and bell peppers are also nice additions.

Add crunch, zest and fun: Some fun topping ideas can include chopped nuts, crushed tortilla chips, avocado slices or guacamole, pickled jalapeños, and cheese or vegan cheese.

Make your side dressing: A small container with salsa or their topping of choice can be stored separately to prevent everything from becoming soggy.

A few simple dinner ideas

Sometimes, thinking about cooking gluten and dairy-free for dinner can feel overwhelming, but really, it doesn’t have to be. Most meals can easily be tweaked to avoid gluten, soy and dairy if you’re cooking at home. In fact, a gluten-free athlete in the house can actually be a benefit because it forces you to get a bit more creative with vegetables and alternatives to bread and pasta. Ziesmer recommends:

1. Grilled chicken with plain Italian seasoning and salt and pepper with roasted broccoli and a baked potato. (The potato and broccoli can be chopped, sprinkled with olive oil and wrapped in foil, then tossed on the grill for a meal that requires almost no cleanup.)

2. Gluten-free spaghetti with meat sauce. (Just hold the parmesan!)

3. Breakfast for dinner with a veggie scramble. First, chop up a potato or sweet potato and put into a covered pan on medium with some olive oil and a bit of water to create steam for faster cooking. Then, chop up the veggies that are wilting away in your fridge -- things like peppers, spinach, onions, zucchini -- and once the potatoes have started to soften up, add the veggies to the pan. Once the vegetables are soft and wilted, crack eggs over top and scramble as needed. You don’t need milk to make a great scramble! Scoop onto plates and season with salt, pepper and maybe a bit of chili or oregano for a small kick.

Takeaway

Rather than constantly trying to replace dairy, soy and gluten with processed options like vegan cheese or gluten-free pasta, opt for simple whole foods and meals that skip those ingredients altogether when possible. Making your own allergen-free options, like a gluten-free granola, not only avoids added sugars and processing, it also allows you to create combinations that your athlete will love. And it doesn’t have to take much time!