It’s Mental Health Awareness Week, and here at Auckland FC, we’re all about looking after our athletes—not just physically, but mentally too.
“We know that to be the best on the pitch, players need to be feeling their best off it, and mental health plays a huge role in that,” says Auckland FC’s Mental Performance Coach, Hamish Barton.
We sat down with Barton to discuss the strategies Auckland FC uses to help their athletes maintain strong mental well-being. Here’s what he had to say.
Sleep Is Key
First things first: sleep. It’s a basic but often overlooked part of mental well-being. We make sure our athletes are getting enough rest every night to help them recover and perform at their peak. Getting enough sleep is crucial for our mood, energy, and focus, so prioritise those hours of sleep, whether you’re an athlete or not.
“Sleep is fundamental to performance. It’s fundamental to recovery,” Barton explains. “We all know what it’s like trying to get through the day on just a few hours of sleep—it’s tough. Prioritising sleep is critical for mental health.”
Focus on What You Can Control
One of Barton’s key messages is to focus on what he calls the controllables.
“Controlling the controllable,” he says. “Focusing your attention on the four things that we have 100% control over, your thoughts, actions, attitude, and effort.”
By zeroing in on these four things, athletes—and anyone—can reduce stress and anxiety. “It’s easy to get distracted by things we can’t control, and that leads to feeling overwhelmed. By focusing on what you can manage, you feel more empowered and less anxious.”
Limit Phone Time
Let’s face it, we all spend too much time on our phones. Social media in particular isn’t always great for mental health.
“We encourage our players to set clear boundaries on phone use,” Barton says. “And it’s something we can all do to feel better. Spending less time scrolling can make a big difference.”
Breathe
Finally, Barton emphasises the power of breathwork in helping athletes stay mentally strong.
“Breathing—we all do it, obviously,” Barton says. “But we do a lot of breath work with the athletes post-training and post-games to help regulate their nervous system, making them feel more relaxed and calm. From personal experience, I know it’s had a hugely positive impact on my own mental health.”
For those new to breath work, Barton recommends using apps like Headspace, Calm, or Insight Timer for guided breathing exercises. “It’s a simple habit that can help you feel more grounded and at ease.”
These tips aren’t just for athletes—they’re great for anyone looking to improve their mental well-being.
Give them a try, and take care of yourself this Mental Health Awareness Week!
