Experiencing a sense of sadness or depression after completing a race is quite common. Fortunately, there are steps you can take to cope and move forward.
In this blog post, we’ll discuss various strategies for overcoming post-race depression and getting back on track.
My recent experience
After completing Ironman 70.3 Texas, I was hit with a wave of post-race depression.
Despite the exhilaration of the race, I found myself feeling sad, empty, and unmotivated in the days that followed.
It wasn’t until I started practicing self-care that I began to feel better. I took the time to rest, stayed hydrated, and ate nourishing foods. I also reflected on my race and what I had accomplished, focusing on the positives instead of dwelling on the negatives.
Engaging in gentle exercises like light yoga helped me release endorphins and ease muscle soreness, which boosted my mood. Participating in simple activities such as watching a light-hearted movie (The Minions), reading a book, and spending time with my loved ones helped me relax and refocus my energy. Finally, setting new goals and creating a plan for approaching Nationals kept me motivated and focused.
By practicing these self-care techniques and engaging in activities that brought me joy, I was able to overcome my post-race depression and start back into a routine.
I hope that by sharing my personal experience, others can find the courage to take the necessary steps to overcome their own post-race blues.
“There is a loss of the physiological and chemical high we get from working out, and there is a loss of power and energy as we are physically and emotionally depleted,”
Mimi Winsberg (from Ironamn)
Completing a race is a tremendous accomplishment that requires dedication, hard work, and perseverance. It’s an exhilarating experience that often leaves you feeling on top of the world. It is essential to address your emotions so you can move forward.
In this article, I’ll provide you with some tips on how to cope with post-race depression:
- Acknowledge and Accept Your Emotions
- Practice Self-Care for Physical and Mental Well-being
- Enjoy Some Good Food to Replenish Your Energy Stores
- Reflect on Your Race and Focus on the Positives
- Engage in Gentle Exercise to Release Endorphins and Ease Muscle Soreness
- Engage in Simple Activities to Overcome Sad Feelings
- Set New Goals to Stay Motivated and Focused
Acknowledge and Accept Your Emotions
It’s common to feel a sense of loss after the race.
You may feel sad, lonely, or even empty. Acknowledge these feelings and accept them as a natural part of the recovery process. Remember, it’s essential to take the time you need to recover, and you don’t have to rush the process.
Practice Self-Care
I don’t necessarily mean having a bubble bath with face masks and pedicures. This is all too exhausting to do right after an intense event. Self-care is essential for your physical and mental well-being.
After a race, your body needs rest, hydration, and nutrition to recover.
- Start by taking a shower
- Drink plenty of water and electrolytes
- Get enough sleep
Don’t feel guilty about resting, and avoid pushing yourself too hard too soon.
Research has shown that self-care practices such as getting enough sleep, staying hydrated, and eating well can help reduce stress and improve mood. A study published in the Journal of Affective Disorders found that a healthy diet was associated with a lower risk of depression. Another study published in the Journal of Sleep Research found that getting enough sleep was associated with improved mood and cognitive function.
These are all very important things to include in your routine on the day of the race and the next. Embrace the feeling of lethargicness and allow your mind and body to rest. While keeping in mind how important fluids are.
Enjoy some good food
You just completed a triathlon!
Go enjoy your favorite meal. Who cares if it’s not part of your plan? This is one day out of many that you eat healthily. Carb-loaded foods such as burgers, pizza, or pasta can help replenish your energy stores and aid in your recovery. Treating yourself to your favorite meal or trying out a new restaurant can be a great way to celebrate your accomplishment and lift your mood.
Reflect on your Race
Take some time to reflect on your race and your experience.
Write down your thoughts and feelings, or talk about them with a loved one. A study published in the Journal of Social and Clinical Psychology found that writing about positive experiences was associated with increased positive emotions and decreased negative emotions.
Reflecting on your race can help you process your emotions and focus on the positives.
Think about what went well, what you learned, and how you can improve for your next race.
Engage In Gentle Exercise
Although rest is essential after a race, gentle exercise can help release endorphins and ease muscle soreness. Engage in activities once you are ready such as:
- walking
- light yoga
- swimming
- chill biking
Research has shown that exercise can have a positive effect on mood and mental health. A study published in the Journal of Psychiatric Research found that exercise was effective in reducing symptoms of depression. Spending time outdoors can also help reduce post-race sadness and reconnect you with nature.
Engage in Simple Activities
It is really easy to just want to lay in bed days after the race, especially if you have not started incorporating light exercise back into your routine. This is where post-race sadness can become concerning, but no need to worry.
Try these alternative activities that you can try instead of staying in bed and scrolling on your phone:
- Watch a light-hearted or familiar movie (my favorites are always Disney movies)
- Cozy up and read that book you keep meaning to get to
- Binge watch a new Netflix series
- Cook a meal
- Color (using those adult coloring books can be really comforting)
- Go on a walk (even if it’s just to check your mail)
- Play your instrument
- Turn on some music and journal
Getting up and engaging in some simple activities can help you overcome those sad feelings and get back on track. A study published in the Journal of Positive Psychology found that engaging in enjoyable activities was associated with increased positive emotions and decreased negative emotions. It’s important to take the time you need to rest and recover after a race, but engaging in some simple activities can help you overcome post-race sadness and build momentum to take the next step back into your routine.
Set New Goals
Setting new goals can help you stay motivated and focused.
Think about what you want to accomplish in your next race and start working towards it. A study published in the Journal of Personality and Social Psychology found that setting specific and challenging goals was associated with increased motivation and performance. Set realistic goals, create a plan, and stick to it. Celebrate your progress along the way, and remember that every step counts.
Don’t let post-race depression hold you back.
Try the self-care techniques, gentle exercises, and simple activities mentioned in this post and find what works best for you. Share your experiences and tips in the comments section below, and let’s support each other in overcoming post-race depression. Remember, with the right mindset and tools, you can overcome post-race blues and get back on track towards achieving your goals.
Great article,