In Guy Winch’s TED Talk, “Why we all need to practice emotional first aid,” he proposes the idea that emotional care needs to be as commonplace as physical care. He gives an example of how natural it is for a five-year-old with a cut to put a Band-Aid on it; however, when people are feeling lonely or sad, they are told to brush it off–it is rare that people prioritize their emotional health in any way similar to that of their physical health.

Often, we are taught to be “tough” and to not let our emotions get the best of us; there’s a stigma surrounding emotional reactions, a stigma that is not synonymous with toughness. However, neglecting our mental health comes with a series of difficulties. As Winch shares his story of experiencing loneliness while being apart from his family and friends, he rattles off a few physical complications from his emotional struggle: “Loneliness won’t just make you miserable, it will kill you. I’m not kidding. Chronic loneliness increases your likelihood of an early death by 14 percent.Loneliness causes high blood pressure, high cholesterol. It even suppress the functioning of your immune system, making you vulnerable to all kinds of illnesses and diseases. In fact, scientists have concluded that taken together, chronic loneliness poses as significant a risk for your long-term health and longevity as cigarette smoking.” As he later states, one key difference (of many) between the effects of chronic loneliness and cigarette smoking is the recognition of the problem. One can easily say whether they smoke cigarettes: it is a yes or no answer. On the other hand, we may not be able to describe our loneliness, let alone recognize that this loneliness has taken a substantial toll on our lives.

We are constantly juggling numerous emotions, and some of these emotions will be heightened while playing a sport. Therefore, it is crucial that throughout our games and practices we regularly take a few minutes to do a quick self-check and see both where we are physically and where our emotions are. In-between games, for example: Did you go 0-4 at the plate yesterday and are now itching to get a hit? As you’re warming up, is your grip on the bat a little looser because your hands are sweating. Is your heart beating faster than normal before a game? It’s here that we combine our knowledge of the physical self with that of the emotional self. Recognize that those physical signs might stem from anxiety to get that hit. One way to combat anxious feelings is to utilize a few relaxation techniques. Maybe it’s deep breathing that helps calm you down or possibly picturing yourself in a tranquil place returns your heart rate to its resting pace–it could be a combination of the two. No matter your sport, make sure to consistently take time to assess how you are feeling in order to better understand where to focus your energy. Through working on recognizing what you are feeling and practicing what works to transform your stressful emotions into positive and productive feelings, you will be much better equipped to perform at your optimal level.

Overview and History
Rowing is an Olympic sport practiced all around the world. Sometimes called crew in the United States, rowing began in ancient Egypt. The premise of the sport is to propel the boat forward in the water using oars for recreational or completive purposes. In the U.S., rowing competitions are referred to as regattas where boats race each other for time. Boat sizes range from a single scull that holds one person to a coxswain that holds eight people.

Rules and Regulations
The world championship race is 2,000 meters long and has elements of both a long and short distance race. Rowing is unique in its motion from other sports in that it compresses the athletes’ lungs making it difficult for them to get the oxygen they need. Because of this, rowers need to focus on their breathing techniques, which sometimes involves breathing in and out twice every stroke. Boats with more than one person number the rowers from the bow to stern starting with the person at the bow. The person seated at the bow is called the bowman/bow and the person seated closest to the stern is referred to as the strokeman/stroke. The rowers in the middle of the boat are less technical but more powerful, while the rowers on each end are more technical and set up the balance of the boat. The cox is another position on the crew, but it involves steering instead of rowing; they coordinate the power and the rhythm of the rowers. The cox is usually seated in the stern of the boat and must be lightweight since they are not helping to row.

Types
There are a variety of different types of races organized based on speeds and distances. Side-by-side racing is a sprint race between two and six boats usually of 2,000 meters, and whoever crosses the finish line first wins. Head races are time trial and processional races where boats begin the race at intervals of 10-20 seconds and then are timed over set distances. The course of a head race can vary in length but usually ranges from 2,000-12,000 meters. Bump races have a physical contact component to them since the boats are lined up single file at set intervals and attempt to bump the boat ahead of them while avoiding the crew behind them. These races are multi-day and crews are awarded bumps for each contact made with other boats; the team that has been bumped the least starts in front the next day. Stake races include a stake or a buoy that the rowers must race to, and then they turn around and race back to where they started from. The 180-degree turn that the rowers must make at the stake takes high skill and a mastery of rowing.

Minnesota Resources and How to Get Involved
Minnesota offers many rowing opportunities whether it is at a competitive or recreational level. The Duluth Rowing Club, the Minnesota Boat club, and the Minneapolis Rowing club are all available in the warm months. Public and private high schools around Minnesota are also taking advantage of Minnesota’s lakes with their own rowing teams. Minnesota’s first rowing club is still around today and claims to be the state’s oldest athletic organization. With so many course options and a long state history, rowing is quickly gaining popularity in the land of over 10,000 lakes.

Matthew Williams is a champion. He trains five days a week to excel in both basketball and speed skating and has gone on to represent Canada in international competition. In his inspiring TED Talk, Williams discusses how society has become more accepting of athletes with intellectual disabilities—however, we still have a ways to go. “The world does not see all people like me as champions,” Williams says, “Not long ago, people like me were shunned and hidden away. There has been lots of change since Special Olympics began in 1968, but in too many cases, people with intellectual disabilities are invisible to the wider population.”

Unfortunately, too many athletes have not been given the opportunity to perfect and showcase their talents. The Special Olympics has taken great steps to help all athletes reach their fullest potential by not only supporting athletes in competition, but also supporting their health: “Special Olympics also addresses critical health needs. Studies have shown that, on average, men with intellectual disabilities die 13 years younger than men without, and women with intellectual disabilities die 20 years younger than women without. Special Olympics keeps us healthy by getting us active and participating in sport. Also, our coaches teach us about nutrition and health. Special Olympics also provides free health screening for athletes who have difficulty communicating with their doctor or accessing health care.”

Playing sports have a variety of benefits such as building teamwork and leadership skills in a safe and fun environment—an environment all athletes should have the opportunity to be a part of. The Special Olympics is just one organization that is doing incredible work—work that Williams has the utmost respect for: “Special Olympics is changing the world by transforming four and a half million athletes and giving us a place to be confident, meet friends, not be judged and get to feel like and be champions.”

For more information on the Special Olympics, visit their website.

Watch the full talk below: