The author of ‘Sports Psychology for Children’, a guide for young athletes, parents, and coaches, Sports Psychologist Denise Bouah is a three-time national championship-winning chess player and a Woman International Master, as well as an active sports psychologist and mentor.
“I have always been intrigued and passionate about the performance domain. I have been an athlete since I was seven years old.”
Sports Psychologist Dr Denise Bouah
As the year draws to a close, many look forward to the summer holidays and a break from daily routines, and we asked Bouah what sportswomen face when balancing training, competition, work, and studies. How do they keep a focus on rest and relaxation during the ‘off’ season?
Bouah, whose research explored using chess as a therapeutic tool in a substance abuse rehabilitation centre, and helping participants express themselves, build confidence, and explore their narratives through the game, advises athletes to slow down and consult with coaches if they notice signs of burnout.
Bouah encourages athletes who continue training over the holidays to adopt a positive mindset. “Not all sports codes have off-seasons. Some continue all year round, so you need to manage your time well.”“
“Training during the holidays gives you extra time to improve your game. If you see it as a chore, it becomes a negative and tiring experience. Seeing it as a positive will motivate you, and you’ll feel like you are making real progress.”
“Burnout happens when an athlete has been functioning on a level where the physical and/or psychological demands of her sport have been more than what she has been able to manage over a long period of time. Tiredness sets in, motivation dwindles, and the fun factor is missing.”
“A psychologist can assist you. A good talk where you can just let your emotions out in a safe and private space has the potential to provide clarity, insight, and hope. It is important to maintain a balance in life.”
“Make time for relaxing activities and do things you enjoy. We can’t just be all about performing,” Bouah advises: “Get out that paint, good book, hiking shoes or whatever it is that you enjoy and do something that will fill your soul and give you renewed energy.”
Finding the right balance of rest and activity is key in finding time to rejuvenate, and a range of options may assist.
“Living with a performance mindset during the year can be tiring. Different things work for different people: Some need alone time, others social engagement. This can include reading, arts and crafts, volunteering, cooking, or picking up a new hobby. The important thing is to rejuvenate in a way that works for you.”
To assist applying the principles, Bouah highlights the importance of reflection and planning: “The end of the year is always a good time to look back and take note of everything we’ve been involved in.”
“Reflection needs to be objective, to make necessary changes or maintain what’s working,” says Bouah. “Writing a one-pager summarising highs, lows, goals achieved, and life events can help pull the year together and create a ‘blank slate’ for the new year.”
Key Takeaways for Sportswomen
- Monitor your physical and mental energy to avoid burnout.
- Seek guidance from coaches and psychologists when needed.
- Reframe training during holidays as an opportunity rather than a chore.
- Make time for hobbies, social engagement, or quiet reflection.
- Reflect on your past year to plan goals and maintain motivation.
Main Photo Caption: The author of ‘Sports Psychology for Children’, a guide for young athletes, parents, and coaches, Sports Psychologist Denise Bouah is a three-time national championship-winning chess player and a Woman International Master, as well as an active sports psychologist and mentor. All Photos: Supplied
Photo 2 Caption: Bouah shares advice on athlete burnout and holiday training, urging athletes to maintain life balance and adopt a positive mindset towards training.
Photo 3 Caption: Bouah highlights the importance of reflection: “The end of the year is always a good time to look back and take note of everything we’ve been involved in.”
