Wellness Workbook

WORKBOOK

RESEARCH

WELCOME!

The feelings wheel, created by Dr. Gloria Wilcox, is a visual that can help us put words to our emotions experienced and awareness to what we are experiencing.

The Wellness team at the NFLPA is here to ensure that you have the resources to maximize primary goal is to provide you with the tools to keep you healthy, we’ve also got you covered when you’re injured.

The reason you’re receiving this outreach is because of your status on IR. We hope this workbook can help make the best of your time away as an aid for establishing your “mental weight room” learning about the impact that your time on IR can have on you emotionally and socially. This can change how you think, feel, and act. While this is completely normal, it is important to make sure you are managing it productively. Focus your energy only on what’s in your control, and make your self-care and recovery your top priority.

We wish you a smooth and speedy recovery.

DIRECTIONS

Each topic has a mental warm-up, workout and cooldown.

Goal to utilize workbook at least 1x/week

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Engage in warmup activities daily is goal

Throughout the workbook, the warm up and cool downs will include a “feeling check in and check out. The feelings wheel graphic will help you put words to emotions experienced throughout your time on IR. The core emotions are guide when identifying feelings for the day and throughout the week.

WORKOUT

SET SMAART GOALS

SPECIFIC, MEASURABLE, AGGRESSIVE YET, ACHIEVABLE, RELEVANT, TIMELY

WARM UP

CHECK IN WITH FEELINGS AND THOUGHTS

“SET YOUR GOALS HIGH AND DON’T STOP TIL YOU GET THERE.”

- BO JACKSON, MULTISPORT ATHLETE

TYPES OF GOALS:

Long term goals: goals for the future (you determine how far into future) Short term goals: happen in shorter time frame Outcome goals: goals related to desired result. Reaching this goal is not entirely within your control Performance goals: goals that help you return to your previous level of performance. Types of goals are under your control. i.e. wanting to improve exercise intensity from 40 % to 50% Process goals:

COOL DOWN

FEELINGS CHECK OUT

Gratitude is something we tend to forget in our busy lives. Practicing gratitude allows your brain to feel more positive emotions, it reduces aggression, improves mental strength, and improves physical health.

Challenge yourself to incorporate gratitude into your reflection process and notice what happens.

WARM UP

CHECK IN WITH FEELINGS AND THOUGHTS

WORK OUT

EXERCISE IN GRATITUDE

COOL DOWN

FEELINGS CHECK OUT

TAKE A

Imagery & Visualization can help you accomplish your goals whether you are working back from an injury or trying to improve performance on the field. It’s important because we can use these skills to improve on tasks we may feel anxious about, and raise our confidence.

WARM UP

CHECK IN WITH FEELINGS AND THOUGHTS

WORK OUT

"DREAMING MEANS 'REHEARSING' WHAT YOU SEE, PLAYING IT OVER AND OVER IN YOUR MIND UNTIL IT BECOMES AS REAL TO YOU AS YOUR LIFE RIGHT NOW" - EMMITT SMITH, NFL HALL

*

OF FAMER

COOL DOWN

FEELINGS CHECK OUT

Talking to yourself can be WORKOUT

SELF TALK

COOL DOWN

FEELINGS CHECK OUT

D, YOU “IF YOU LOO K GOO D, YOU FEE L GOO D. IF YOU FEE L GOO PLAY GOO D. IF YOU PLAY GOO D, THEY PAY GOO D.” ENCE - DEION SANDERS ON

WARM UP

CONFID

CHECK IN WITH FEELINGS AND THOUGHTS

WHAT IS SELF TALK?

Self talk is what you say to yourself or others about your abilities. Its constant and our thoughts and what

YOU CAN USE SELF TALK ANYTIME AND ANYWHERE

WARM UP

CHECK IN WITH FEELINGS AND THOUGHTS

BODY SCAN: A body scan is intentional focus on each part of your body. This technique is used to manage

stress, anxiety and in some cases, chronic pain. It allows for acceptance of what is experienced in your body. A body scan can be done anytime, anywhere. Daily practice can lead to improved well being and reduced pain related distress.

WORK OUT

WAYS TO MANAGE STRESS

time you spend doing your exercises or working through this workbook.

COOL DOWN

Diaphragmatic breathing: deep breathing from your diaphragm is a relaxation technique

that provides both immediate and long-term relief from stress and anxiety. It can help alleviate muscle tension and it can focus your mind on the right things so you can perform your best.

To practice you want to make sure you are inhaling deeply and exhaling deeply from your diaphragm. To make sure you are breathing from your diaphragm, place one hand on your chest and the other on your stomach. Take a moment to notice your breath. The hand on your stomach should be moving outward as you inhale.

FEELINGS CHECK OUT

WORK OUT

WARM UP

CHECK IN WITH FEELINGS AND THOUGHTS

REMINDER!

Sometimes when we get injured, we may feel a sense of loss because the routine is gone and in some cases, one might be removed from daily contact with their teammates, coaches, staff because of rehabbing. life to NFL. Honor and recognize those feelings. It may feel like disappointment, frustration, sadness, etc.

COOL DOWN

Remembering who you are outside of being an athlete is important. Of your entire being, athlete is one part; a major part, but only one part.

FEELINGS CHECK OUT

FROM PAIR 1

FROM PAIR 2