Resources for Navigating These Uncertain Times - Bucknell University Athletics

RESILIENCE IN TIMES OF CHANGE
by Liz Brookhouse, Bucknell Athletics mental performance consultant

Athletics, like life, teaches us many lessons — perhaps the most pertinent one now is that we must be flexible and resilient in the face of change. Amid all of the uncertainty surrounding the COVID-19 Pandemic, one thing is for certain: times have changed. And, truthfully, they’re likely to keep changing as we all navigate this unprecedented time together.

The events that have unfolded in the past several weeks have many of us asking “what happened?” and gave us little time to figure out the answer to “what now?”. We are all working as a community to find more complete answers to those questions while processing the myriad of emotions we’ve experienced as a result of the far-reaching impact of the pandemic. Though there is no one-size-fits-all approach to this situation, there are several key elements that can help bolster your game plan for coping and remaining resilient during the COVID-19 Pandemic.

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Creating a Resilient Game Plan
Knowing each dimension of resilience and identifying skills or strategies that build that dimension can help you create a game plan to move forward. Keeping the dimensions of resilience in mind, here are some of the best practices, considerations, and tips that can help you as you figure out your own best game plan to remain resilient.

Physical Resilience
Physical Activity is Medicine
It is well known that physical activity has many benefits. Whether you engage in exercise as part of training for your sport or as recreation, doing so can help you manage stress, promote a healthy immune system, and maintain physical fitness. Training may look a little different now than it used to, but you can leverage your Strength and Conditioning Coaches to help you find creative alternatives for exercise.

Nutrient-Dense Choices
Continue maintaining a healthy diet consisting of fresh, nutrient-dense foods as much as possible. Like many things, the types of food that are readily available has changed in some areas of the country; give yourself a bit of grace in making nutrition choices. But, keep in mind that planning meals in advance and sticking to your normal meal options can help get through urges to eat junk food or consume food out of boredom. If you’d like help with nutrition considerations, contact Bucknell Nutrition at 570-577-1401.

Sleep Fuels Performance
If you attended Dr. Prichard’s presentation on sleep and athletic performance back in February, you know it’s no secret that when it comes to sleep, if you snooze, you win. This is true for athletic performance and academic performance. With the immense change in structure and schedules it can be easy to stay up late and binge Netflix, but prioritizing sleep is just as important as it’s always been.

Emotional Resilience
Strength in a Schedule
Not only is sticking to a normal sleep routine important, but we encourage you to stick to a (new) normal schedule as much as possible. When everything is changing around you, you can find a lot of comfort and strength in a daily schedule or routine. Manage this time at home like you would at school— keep wake-up and bed times consistent and block off regular times for other important activities like classes, workouts, and time for homework.

Practicing Self-Care
It is important to monitor your physical, mental, and emotional health, especially during this time. The bottom line is that you know what you need better than anyone. When you need it, make sure you are taking time for yourself and engaging in activities that make you feel good mentally, emotionally, and physically. It’s something that is often overlooked, especially in times of adversity, but self-care can help improve mood, well-being, and resilience.

Your Emotions are Valid
There’s no doubt this situation has felt a lot like an emotional rollercoaster. Whether this transition meant the end of your season, your career, or even the end to time spent with friends, know that whatever you are feeling is valid. Everyone processes situations differently— recognizing all of the emotions that come up and accepting them as part of the process helps adapt better over the long term.

Social Resilience
Lean on your Team
Though everyone processes situations differently, no-one knows better what you’re going through than your team and other student-athletes. When you’re part of a team, you go through everything together, good and bad; this is no different. Lean on your teammates and coaches for the emotional support, sense of community, and shared experience that you need during this time.
Physical Distance, Social Connection

The CDC has recommended social distancing as a way to combat COVID-19. In times where we have to be physically separate from our friends and family, it doesn’t mean we have to stop building strong social connections with our network. Now more than ever before it is important to lean in and reach out to those important connections in our lives. Meaningful relationships strengthen our social resilience.

Social Media Detox
There is a constant stream of information at our fingertips. During times of crisis, this can evoke additional stress and anxiety around our current situation. Be mindful of the time you are spending on social media or reading the news and how it makes you feel when you do. It can be helpful to set limits on the frequency or amount of time you spend scrolling on your phone each day.

Spiritual Resilience
Spiritual Connection
If religion or spirituality is a part of your life, you can find strength in relying on this aspect of resilience. In fact, psychologists have found that doing so can help individuals process and cope with stressful events more effectively. Spirituality can serve as a source for another strong social connection and provide an opportunity to make sense of life’s circumstances— both major assets for coping.

Finding ways to Help
Some people find a deep sense of purpose in helping others. While some restrictions have certainly added a hurdle in doing so, there are still many ways to pitch in and help out. Communities everywhere are rallying around health care workers to sew masks and food pantries are feeding children that are out of school. If you’re looking for ways to safely help organizations or your own community during this time, check out this article from Time Magazine as a great starting point for suggestions.

Meaning-Making
A growth orientation will help you find meaning in adversity. When facing a challenge— big or small— taking time to consider how you might grow in this situation. Some questions that can be helpful in making sense and finding meaning through this challenging time are “what has this taught me?”; “How can I apply those lessons to the future?”; “What strengths have I developed?”; “Can anything good come from this?”. It may take some time, but figuring out what this event means for you in your life can help with coping.

Intellectual Resilience
Stay Connected to Student Groups
Being a part of groups on campus is a major part of the college experience and it can continue to be, even from afar. Whether you’re a part of a study group for a class or in another club or organization, think of creative ways to check in, stay connected, and involved with your peers.

Take Advantage of Academic Resources
Even though their physical locations are closed, many of the wonderful academic support services remain open and will provide virtual appointments. The Center for Career Advancement is offering remote career coaching and advising appointments and the Teaching and Learning Center remains committed to student learning by providing study groups, tutoring and educational support resources.

Explore Creative Pursuits
As events and other commitments get cancelled, there is likely to be more free time in your schedule. If you’ve been thinking of exploring a new hobby, learning about a new topic, or developing skills that will help you at Bucknell and beyond, now could be a great time to do so. Apart from taking classes, one of the best ways to strengthen your intellectual resilience is to explore activities that keep your brain stimulated and engaged.

If you’re struggling and need further help, let someone know.

The strategies listed above are some options for how we can maintain resilience. But if you’re finding they’re not helping, and you are experiencing thoughts or emotions that impact your daily life, consider reaching out to a mental health provider. The Counseling Center & Student Development Center is offering Telehealth counseling. Call 570-577-1604 to schedule an appointment.

Sources:
Meichenbaum, D. (2008). Trauma, spirituality and recovery: Toward a spiritually integrated psychotherapy. unpublished paper, Melissa Institute for Violence Prevention and Treatment, Miami.
Swarbrick, M. (2006). A Wellness Approach. Psychiatric Rehabilitation Journal, 29(4), 311-314.
Thompson, S. (1985). Finding Positive Meaning in a Stressful Event and Coping. Basic and Applied Social Psychology, 6, 279-295.

Student-Athlete Resources

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Health & Wellness
Bucknell Counseling and Student Development is available for you to connect with a counselor 24/7: (570-577-1604)
Bucknell Nutrition appointments can be scheduled with Tanya Williams: (570-577-1604)

Bucknell Student Affairs virtual calendar and events

Free Digital Resources:

Headspace -Weathering the Storm collection on app
Prezence-Wellness app
Calm-Take a Deep Breath collection
Taskhuman-Wellness network
Insight Timer-Library of guided meditations
Colorfy-Adult coloring app
ThinkUp-Affirmations and motivation app
Scribd-Library of books, audiobooks and podcasts
Work From Home Scheduler-Create work schedule at home between calendars
Bison coloring page
Bison crossword puzzle
Sanvello-Stress and anxiety reduction app
Pzizz-Sleep, nap and focus app
Moodpath-Mental health companion app

Websites:

NCAA Sports Science Institute-Mental Health Resources
NAMI COVID-19 Info & Resources
Crisis Text Line
The JED Foundation Mental Health Resource Center
NIMH Coping with Traumatic Events
The Trevor Project-Crisis and suicide prevention resources
PsychHub-Group of nation's leading mental health organizations offering resources
The Alliance of Social Workers in Sports COVID-19 resources

Articles:

Videos/Podcasts:

Premature Transition Support for Student-Athletes Webinar from Athlete Transition Services
NPR Radio: Benefits of Staying Active While Home
How Athletes Can Deal With Anxiety During Uncertain Times with Julie Foudy
Unit3d - a podcast where sport psychologists and mental health professionals team up around student athletes and mental health
Bigger than Sports - by NextPlay- podcasts of interviews with athletes, coaches, and experts to help us unpack a particular topic that today's athletes are grappling with

Courses:

Game Plan
- Managing Stress
- Health and Nutrition Fundamentals

Professional Development

Bucknell Center for Career Advancement

Virtual appointments for: Career Coaching, Counseling, Mock Interviews, LinkedIn profiles, etc.
The Bridge
Remote Resources for Job & Internship Searches
BucknellConnect-join to access the Bucknell Alumni Network and connect
Bucknell University LinkedIn page

Websites:
Tackle What's Next-Free membership to community supporting athlete transition to real world

Articles:

Videos:

Tackle What's Next Virtual Summit-Recording of professionals talking about how to successfully navigate the opportunities and challenges of athlete career transition

Courses: