Self-care isn't just important—it's fundamental

If we want better athletes and a thriving environment for them, it all begins with the coach. Investing in coach education, development, and ongoing support is vital for attracting, nurturing, and retaining exceptional coaches. After all, coaches play a pivotal role in an athlete's journey, whether it's at grassroots, high-performance, or anywhere in between.

Sadly, I've witnessed far too many coaches feeling completely burnt out and stretched too thin. It's tough. We love what we do, and coaching is all about putting others first. We spend so much time thinking about our athletes, their needs, and creating the best possible environment for their performance.

But here's the thing: we must also start considering ourselves as performers. Just like we wouldn't want our athletes staying up late before a big competition, we shouldn't neglect our own well-being either.

So, what exactly is self-care?

Let me make it clear—it's not about being soft or not caring about our athletes. And it's definitely not about shirking responsibilities onto others. Self-care is about prioritizing ourselves so that we can better prioritize the athletes under our care. We all have stressors and demands in our lives, both as individuals and coaches. The first step is being aware of these stressors. However, having enough strategies to effectively manage them is equally crucial. Otherwise, stress and pressure build up, leading to suboptimal performance or even out-of-character behavior.

Remember, if we don't look after ourselves, we can't truly be athlete-centered.

Having a variety of strategies to manage stress is essential. Think about what's in your 'kitbag' that helps you regain balance. Maybe it's a chat with a friend during the commute, a long walk in nature, or a box set on Netflix. We all need a pressure valve to maintain appropriate boundaries with our athletes, take a break from coaching, and switch off from time to time.

Personally, I've struggled with self-care over the years. In environments where you feel like you have to be everything to everyone all the time, it becomes unrealistic and draining. We need to recognize that coaching is a human endeavor—it's all about building relationships and connecting with people. If we treat ourselves solely as resources, our batteries will run out, and we'll eventually crash.

Whether it's your physical health, emotional energy, or mental well-being, neglecting self-care will take its toll. I've experienced it myself, where coaching has been both the cause of my struggles and the remedy. But anything overdone can become a weakness. So, if you notice yourself behaving differently or feeling off, it's a sign that something needs attention.

Finding your self-care routine is essential. For some, like Bill Gates who apparently washes the dishes every day because it is where he has many ideas, or my friend (who will remain nameless) who does his best thinking in the bath, it's about those moments that clear the mind and spark creativity. Personally, I thrive when I hit the gym and take time for family, caffeine, and yes, food (I admit, I'm high maintenance). These rituals put me in the right state for peak performance—be it on the field or in my day-to-day work.

In conclusion, self-care isn't just important—it's fundamental. It's what keeps you going as a coach and as an individual. I don't believe in the traditional work-life balance, but I strongly advocate finding a harmony that works for you.

So, remember:

• Don't be afraid to say no.
• Don't worry about occasional imposter moments—we all have them.
• Don't feel guilty about setting healthy boundaries and not being available every minute of the day.

As coaches, we are people too, and we need to support and look after each other. Together, we can create an environment where both athletes and coaches can thrive. Care truly starts with each one of us!