Michael Phelps’ mental health plan

The Olympic swimmer tells us how he's prioritizing his mental well-being in 2023.

IN a nutshell Surprise! Celebrities aren't so different from us after all. Like millions of people around the globe, swimmer and gold medal collector Michael Phelps makes New Year's resolutions, too. And this year, his goals include sticking with the routines he and his wife started during the COVID-19 pandemic, squatting over 400 pounds (!), and becoming a better listener. Below, we share clips from our chat with the most decorated American Olympian of all time about his 2023 mental health game plan. Trust us, it's inspiring. Before we ~dive in~ to today's newsletter, here's what else you can expect to read about: • incredi-ball plant-powered energy bites • why you might want to start walking backward • more health stories you need Be well, Morgan Mandriota Newsletter Editor, Healthline

Written by Morgan Mandriota February 3, 2023 • 7 min read

Michael Phelps is best known as an American swimmer and 23-time Olympic gold medalist. But did you know he's also a big mental health advocate? He even recently partnered with digital mental health platform Talkspace to help others gain tools to better care for their own well-being. We recently scored the chance to chat with Phelps about his career, wellness journey, and new year goals. Without further ado, let's dive in! Corny swimming pun intended. *This interview has been edited for length and clarity. Q: What type of physical and mental health goals are on your list this year? A: One is staying in my routine. I have a tendency to interrupt people because I get so excited about what they're saying, so [another is to] listen more and try to not interrupt. I'm also trying to squat over 400 pounds. That's something that I fell short of last year. One thing that really breaks my heart is seeing the suicide rate continue to go up. I have an idea of what suicide looks like because I didn't want to be alive at one point. I'd love to be able to lower that [rate] in any way possible. It has to happen. There are so many people that are suffering, and suffering in similar ways as I am, so being able to teach, pass along knowledge that I've found, point somebody in a certain direction, or we can all help each other –– that's so important to me moving forward. Q: On that note, you recently launched a campaign with Talkspace that focuses on five ways to improve mental well-being. Can you break down each of those ways for us? A: Sleep: What are you doing before you go to [bed]? That's going to be the deciding factor of whether or not you get a good night's sleep. Move: This is something that's so important for me –– being able to move my muscles and get the blood flow going. Disconnect: Whether it's meditating, sitting on the couch, lying down, or having a power nap, being able to have that kind of self-care, move away from the world, and get some quiet time. Breathe: It's important to take a lot of deep breaths. Really being focused on your breathing can help so many other things that you're doing. I talk a lot, so it's hard for me to get a lot of breaths in. That's something I'm still working on, on dry land. In the water, it's a lot easier. Talk to somebody: I'm here right now because I asked for help. I didn't know how to do it or what to do. When I did ask for help, I was able to learn a lot about myself. I felt more relaxed, my shoulders were lower, I could process things easier, and life became simpler. I was just able to be me in this overcomplicated world. I needed that. So for those out there who are struggling, you're not alone. Q: What would you say to someone who's not sure about reaching out for help? A: I was just like you. I was hesitant and never wanted to reach out. I was like, "I don't want to go sit on that leather couch and talk about myself." But when I actually did it, I really felt like a different person. I felt like my authentic self again, and I'm thankful that I took that step. I became vulnerable to allow myself to get the help and care that I needed. I didn't feel perfect every day. I felt kind of like I got ran over by a bus sometimes. [But] I still had to get up and do those things that I needed to allow me the chance to accomplish my goals. I will say, too, that I've had to get different therapists from time to time. Sometimes, one may not be a fit or a fit right now, and that's OK. It's not an issue if you're jumping around. Everyone needs something different. There are so many therapists out there who want to help us. I know that it is difficult to ask for help at times, but it can save your life. Click here to read more of Phelps' chat with the Healthline team. If you or a loved one are thinking about suicide or self-harm, please seek help. Call 988 or refer to this resource guide.

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Weird Science How to backpedal your way to better health Old news: Walking offers health benefits, like burning calories, boosting heart health, and lifting your mood. New news: Walking backward is great for you, too. Because it's so unnatural, walking backward is kind of like a puzzle for your brain and your body. Keep in mind it's not meant to be used as a means to get from point A to point B –– in this context, it's more of an exercise with potential health perks after weeks of practice. Get ready, because this list of potential health benefits might blow your mind like it blew mine. Walking backward can: • improve forward gait and balance in people with knee osteoarthritis • relieve chronic lower back pain • identify and treat walking speed in people with neurological conditions or post-stroke According to senior newsletter editor and ACE fitness trainer Ashley Sepanski, walking backward is also a "simple way to build strength, endurance, and mobility in the legs, and it's easy on the joints, which is a major benefit for folks with knee and hip pain. Plus it's surprisingly fun!" Need an actionable step going forward? (Err, backward?) Here are two exercises that Ashley loves to implement in client programming and group fitness classes: For beginners: Start slow, have a buddy assist you, and be patient as your body adjusts. Snag yourself a treadmill and a friend to spot you. Walking toe to heel, get comfortable walking backward at a low speed (~1 mph). As you become more confident, you can slowly increase speed (most folks top out at 2 to 2.5 mph) and add an incline. Walk for 5 to 10 minutes, and you're done! For advanced exercisers: Try a reverse speed drill. The goal is to move as quickly as possible, minimizing the time needed to transition from forward to backward motion. Set up four cones in the shape of a T. Position yourself at the bottom point of the T (the remaining three cones should make up the top line of the T). Set a 4-minute timer. Sprint up to one cone, then backpedal to the starting position. Repeat moving across the top T line of cones. See how many times you can tap each cone in the allotted time.

health stories you need What we're reading next 🤬 Argue a lot with your partner? Your health might pay the price. New research looks into the side effects of a stressful, fight-filled romantic relationship. 💪 8 ways to keep your kidneys healthy. Boost the function of these vital organs that produce hormones and filter waste with our list of helpful tips. 🐁 Scientists reversed aging in mice. Creepy? Cool? We vote both. Here's how this Harvard study played out, plus how it might affect humans someday. 💰 How much does an IUD cost? When inserted into the uterus, this tiny, T-shaped piece of plastic is 99% effective at preventing pregnancy.

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