Emotional Wellbeing | This Girl Does Sport

At Support Squad, we’re here to help you feel strong, confident, and supported as you navigate your journey in sports and beyond. We know that your emotional health is just as important as your physical strength, and we’re dedicated to helping you build resilience, boost your self-esteem, and develop a positive mindset.

Through our programs and events, we want to provide you with tools and coping strategies to guide and help you handle challenges, manage stress, and stay motivated. Whether it’s learning how to bounce back from setbacks, staying focused under pressure, or finding ways to stay positive, we’re here to support you every step of the way.

We also want you to feel connected and supported by a community that understands you. At Support Squad, you’ll meet other girls who share your experiences, and together, you’ll build friendships and a strong sense of belonging.

Remember, you’re never alone in this journey. 

We’re here to help you grow emotionally, thrive in sports, and lead with confidence in everything you do - boosting self-esteem, and fostering a strong sense of belonging.

Your...... Emotional Wellbeing

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1. What are the positive mental health benefits of sport for you

Sport = instant mood boost! 🏃‍♀️✨
When you move your body, your brain releases feel-good hormones like endorphins and serotonin — these are basically your body’s natural “happy vibes” chemicals.
Sport can also (1) give you purpose, (2) help you make new friends, and (3) boost confidence when you see yourself improving. Plus, being part of a team reminds you that you’re never in it alone. 💪

Letting your parents be involved in your sports journey can bring so many emotional benefits that help you grow and succeed, both on and off the field. Here’s why their support matters:

Boosts Your Confidence: When your parents cheer you on and believe in you, it helps you believe in yourself too. Their encouragement can motivate you to perform your best and feel proud of your accomplishments.
Creates a Sense of Belonging: Having your parents involved makes you feel valued and supported. Knowing they’re there for you can give you a sense of connection and security, making your sports experience even more meaningful.
Helps You Bounce Back: Everyone faces challenges and setbacks, but your parents can help you navigate those tough moments. Their encouragement and advice can build your resilience, helping you come back stronger and keep going.
Reduces Stress: If you ever feel overwhelmed or anxious, your parents can be a safe space to share your feelings. They can help you work through your worries and remind you that you’re not alone.
Encourages a Positive Mindset: Your parents can help you focus on growth and improvement rather than perfection. Their support can inspire you to see challenges as opportunities and keep a healthy perspective on competition.

Letting your parents be part of your journey strengthens your support system. They’re there to listen, guide, and celebrate your wins with you. Plus, sharing your experiences with them can make your sports journey even more rewarding and fun. Remember, they want to see you thrive and are your biggest fans!

2. Why is sport good for your mental health

Because your brain loves movement just as much as your muscles do!
We all know sports and exercise are good for our physical health, but movement actually helps you handle stress better, sleep deeper, and focus more (hello, concentration queen 👑).

Think of sport as providing a “reset” button when life feels a bit much - use sports and exercise to unwind, destress, and become calmer and more clear in your brain. Whether it’s a kickabout, a run, or a dance break in your room — moving your body can provide an instant mood boost.

3. How can you deal with performance anxiety

First things first — you’re not alone! Everyone, even top athletes, get butterflies and feel nervous or anxious around performing; I like to think of it as a good sign that you care.

However, the next time you're feeling a bit anxious or nervous, try these:

Breathing techniques: Slow in through your nose, out through your mouth — it literally calms your nervous system. The best method for this is called box breathing: breathe in for 4 slow counts, hold for 4, breathe out for 4, hold for 4.... repeat until you feel more calm and in control of yourself again. You've got this, girl.
Visualise: Picture yourself nailing that goal, serve, or pass. Your brain can’t tell the difference between imagining success and actually doing it so this is a great one to set your mindset up and turn nerves into excitement and motivation for the future game/match ahead.
Positive self-talk: Swap “I can’t” for “I’ve got this.” Cheesy? Maybe. Effective? 100%. The more we tell ourselves we can do something, the more our brains will begin to believe it so be your own #1 cheerleader. Speak to yourself the way you would speak to your best friend - no negative talk allowed, hype-queen territory only!
Remember the “why”: You play your sport because you find it fun and you enjoy it; you don't play it to be perfect so remember to smile and appreciate the fact you get to play!

4. Navigating puberty while staying active in sports:

a) Managing emotions

Hormones can make you feel like you’re on a rollercoaster 🎢 — happy one minute, crying at a dog advert the next (literally me!). Totally normal!

Try to keep a “mood tracker” or symptom log just to notice patterns across the month. You should always feel like you have someone to talk to (your coach, teammates, parents or guardians) if you’re having an off day, and remember: feelings aren’t facts. Moving your body, getting outside, or journaling can all help when emotions feel a bit stormy. 🌦️ Just know that no emotion lasts forever - it will pass eventually.

b) Dealing with periods in sports

Periods shouldn’t sideline you! 🩸💪

Your energy, focus, and strength can change through your cycle — that’s normal. There isn't one 'magic product' we all should be using. You should try and find the products that make YOU feel comfy, supported, and ready to play (this could be period pants, pads, or tampons — whatever works for YOU), and don’t be afraid to tell your coach if you need a slower session. Some days you’ll be absolutely raring to go, and others you might feel a little more tired and sluggish — both versions are still YOU and deserve respect.

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Parent Pact

Breaking the Stigma

The menstrual cycle is a natural part of life, yet many young girls feel embarrassed or awkward discussing it, especially in sports. It’s time to normalise the conversation and break the stigma. A 2021 Adidas survey revealed that one in four girls stopped participating in sports during adolescence due to period-related issues. Remember, your period is nothing to be ashamed of, and it shouldn’t hold you back from doing what you love.

What is the Menstrual Cycle?

The menstrual cycle is a natural process that prepares the body for pregnancy. It typically lasts 28 days but can range from 21 to 35 days. The cycle is regulated by hormones that trigger different phases:

Menstrual Phase (Day 1-5): Bleeding occurs as the uterus sheds its lining.
Follicular Phase (Day 1-13): The body prepares to release an egg.
Ovulation Phase (Day 14): The egg is released from the ovary.
Luteal Phase (Day 15-28): The body prepares for pregnancy; if it doesn’t occur, the cycle restarts.

Understanding these phases can help you recognize how your body changes throughout the month.

How Does the Menstrual Cycle Affect Sports Performance?

Your menstrual cycle can impact athletic performance, but the effects vary from person to person. Research shows that 65.6% of elite female athletes feel their cycle influences their performance. Some may experience slight dips in endurance or strength during the early follicular phase, while others may feel the effects of premenstrual syndrome (PMS), such as fatigue, mood swings, bloating, or cramps. However, these impacts are usually minimal and shouldn’t stop you from staying active.

What About the Contraceptive Pill?

If you’re taking the oral contraceptive pill, your “period” is actually withdrawal bleeding, which is often lighter or may not occur at all. The pill can also affect your cycle and performance, so it’s important to consult a doctor to see if it’s the right option for you.

Should You Try Cycle Syncing?

Cycle syncing involves aligning your training and nutrition with your hormonal changes throughout the cycle. While it sounds promising, it’s not always practical for athletes, especially with competitions and training schedules. Additionally, there’s no strong scientific evidence to support cycle syncing. Instead, focus on listening to your body and adapting as needed.

A Guide for Young Girls in Sports: Understanding the Menstrual Cycle

Final Thoughts

Your menstrual cycle is a natural part of who you are, and it doesn’t have to limit your potential in sports. By understanding your cycle, managing symptoms, and staying confident, you can continue to excel in your athletic pursuits. Remember, you’re not alone—many female athletes navigate their cycles while achieving incredible things.

Keep going, and don’t let your period hold you back!

Tips for Managing Your Period in Sports

Track Your Cycle: Use a calendar or app to monitor your cycle and understand how it affects your body.
Listen to Your Body: If you feel tired or bloated, adjust your training intensity. Rest is just as important as exercise.
Stay Hydrated: Drinking water can help reduce bloating and cramps.
Eat Well: Focus on nutrient-rich foods to fuel your body and support recovery.
Be Prepared: Keep period products like pads, tampons, or menstrual cups in your gym bag.
Talk About It: Don’t hesitate to discuss your needs with coaches, teammates, or parents. They can support you.