Vicky Thornley on Wellbeing

Want to perform like an elite athlete? Olympic rower Vicky Thornley, from North Wales, tells us how success is more than just physical …

As an athlete who is under a significant amount of internal; and external pressure at certain times of the year, I know how important it is to have stress management strategies, that work for me.

Over the course of 2018, I was studying to become a Health Coach with the Institute of Integrative Nutrition (IIN). IIN talks about wellbeing in an interesting way. They use the idea of primary and secondary food. Secondary food is what is on our plate and primary foods are such things as, enjoyable physical activity, an inspiring career, fulfilling relationships, effective stress management and good sleep quality. The more balanced these factors are, the closer to overall wellbeing we can be. Someone can eat all the superfoods in the world, but if they are chronically stressed and overworked their wellbeing will suffer.

Finding a good lifestyle balance, can be a challenge, but I try to focus on progress and consistency, and try to not always look for perfection. Below are some key “primary food” areas, that I find, help me stay balanced.

Stress management

Some practices that I find helpful, in reducing my stress levels include:

Pics: www.vickythornley.com

Mindfulness and meditation – I was introduced to this by our team psychologist, Chris Shambrook in the middle of 2016. I first used it for performance means, something to help achieve the best possible mindset on race day. After a couple of months, I was using it as a tool to combat stress. The 2015/16 season was the most stressful of my rowing career so far, and at times I was really unhappy. Meditation became an an important part of my stress management. There are studies into the health benefits, physical and mental, of mindfulness and meditation. It takes practice and consistency but positive effects can be seen in a matter of weeks. My favourite apps for guided meditation are Calm and Headspace.

Yoga – Similar to meditation, but yoga combines movement, so you can kill two birds with one stone. Yoga’s benefits include, reducing stress, aiding good sleep, reducing cortisol levels (one of the stress hormones), lowering blood pressure and lots more. On rest days I use restorative yoga, a great way to stretch and relax.

Self-care – Self-care is effectively taking time for you and doing things that help you relax, as well as giving you energy. One of my favourite self-care rituals is going for a relaxing massage or facial. During periods of high volume training or around racing when my mind and body are under a lot of pressure, spending some time in the beauty salon is heaven and just gives me some time to decompress. I also find simply taking time to experiment with a new recipe, and enjoying the process of cooking, is a huge stress reliever. Experiment with what self-care looks like for you.

Fulfilling relationships

My relationships with friends and family are a huge part of my happiness. My mood is often closely linked to how my rowing is going, but spending time with my loved ones gives me perspective on it all and this is really important for my mental health. I put my heart and soul into rowing but after all, it is only sport! I try and remember that I am privileged to be a full time athlete, doing the sport I love and resilience through the bad times will make me a better athlete.

Social life and community

As a full time athlete, recovery is such an important part of performance, you sometimes find your social life takes a nose dive, especially around important times of the year. However, it is shown that having a good social life and community around you is extremely important for your mental health.

Inspiring career

As a full time rower, I know how fortunate I am to do what I love every day. Post rowing, finding a love and passion for my next career is high up on my priority list. I think it is important as athletes, that we start to think about our post sporting life and whether there are steps we can take, to help with that transition. For example, some part time studying could be a positive distraction for some, that aids recovery. However, this may not work for everyone so don’t feel forced into anything. Do what helps you and your needs.

Enjoyable physical activity

I spend most of my day training but when I get the opportunity, I really love walking. When out sculling, I rarely look and fully take in my surroundings, as I am focused on the job at hand. However, when walking, be that down the river in Henley or through the forests and into the Chiltern valley, I can really appreciate nature and the sense of freedom I get from it.

Awareness is the key to change. Being aware of how you feel at certain times, and what are the things that are positively or negatively impacting on your mental health is crucial. I know the goal of becoming Olympic Champion isn’t easy and I wouldn’t want it to be. There will be many bad days along the way, but that doesn’t mean it can’t be enjoyable, if I have the right things in place to support my mental and physical health.

Remember, wellbeing is a journey, not a destination.

For more from Vicky, visit her blog vickythornley.com