Beneath the Surface

The Pressure of the Pool

Growing up, swimming wasn't just a sport—it was life. I trained hard, competed harder, and poured everything into the pool. But behind the medals, records, and victories was a world of pressure and toxic competition that took a heavy toll on my mental health. The environment became isolating, a space where personal achievements sometimes came at the expense of mental well-being. This relentless atmosphere began to affect my self-confidence, making me question my worth beyond my athletic abilities.

Finding a New Direction

The turning point came when I decided to step away from competitive swimming. I knew I needed to heal and find a space where I could grow without constant judgment or unrealistic standards. That’s when I discovered a love for teaching—specifically, teaching children with special needs, including those on the autism spectrum.

In this new role, I found fulfillment that had nothing to do with competition or validation. Working with these children required patience, creativity, and a genuine openness to see the world from their perspectives. Each day with them showed me that growth comes in all forms and that confidence isn’t always loud; sometimes, it’s the quiet belief in your ability to make a difference.

Building Self-Confidence: Tips for Getting Out of a Negative Headspace

Through my experiences, I’ve learned a few things about building confidence and escaping a toxic mental space. Here are some tips to help you on your journey:

1. Create Distance from Toxic Environments

If an environment is constantly bringing you down, it's okay to step back. Leaving competitive swimming was one of the hardest decisions I made, but it was necessary for my mental health. Give yourself permission to leave spaces that no longer serve you.

2. Find Supportive People in New Environments

Surrounding yourself with encouraging people is crucial for rebuilding confidence. For me, friends and mentors who believed in me were a huge help, but I also found support in new, unexpected places—like the teaching community I became a part of. Seek out people who genuinely care about your well-being and encourage your growth.

3. Fuel Your Body with a Balanced Diet

Maintaining a healthy mind often starts with taking care of your body. Here are a few simple dietary tips:

- Eat protein-rich foods: Foods like eggs, lean meats, beans, and tofu can keep energy levels steady and improve focus.

- Add more Omega-3s: Found in salmon, walnuts, and chia seeds, these healthy fats are known to support brain health and boost mood.

- Stay hydrated: Water can help regulate mood and energy. Try to drink at least 8 glasses a day.

- Limit sugar intake: While sugary snacks can offer a temporary lift, they can also lead to energy crashes. Opt for fruit or nuts instead.

4. Embrace New Experiences

Stepping into teaching was a leap into the unknown, but it gave me a chance to redefine my identity outside of swimming. Try new activities or hobbies; they might lead you to discover new strengths and interests. Sometimes, building confidence means reinventing yourself.

5. Practice Self-Compassion Daily

It’s easy to be hard on yourself when you’re not meeting personal or external expectations. Practicing self-compassion—speaking kindly to yourself, acknowledging your efforts, and allowing yourself to feel emotions without judgment—has a profound impact on mental well-being. You’re not failing; you’re simply finding your way.

A Final Word

Leaving the world of competitive swimming wasn’t an end; it was the beginning of a much richer, more fulfilling journey. I hope my story encourages anyone feeling stuck in a negative environment to take the first steps toward building a healthier, happier life. It may take time, but every small step counts. Remember, you’re stronger than you think, and there’s a whole world waiting for you beyond the struggles you face.

Thank you for reading Beneath the Surface! If you’re on a similar journey, I’d love to hear about it in the comments. Let's support one another in finding purpose, building confidence, and rising above the waves.