Three-time Olympic gold medalist Aly Raisman is not any stranger to the worth of talking to a mental health skilled. “I have been an enormous fan of therapy for a very long time,” says the 27-year-old. “I have been in therapy for years.” While Raisman wishes she could “consult with a therapist each day,” that is not at all times practical, but she’s learned to make use of tools she’s learned during therapy in her on a regular basis life, she says.

Raisman has been making an effort to use those tools more often, using her “inner guide” to navigate tough situations when she doesn’t have access to her therapist. “Over the past yr I’ve really tried to work on seeing a therapist, but not counting on it,” she says. “If I do not have an appointment that day, I’m not counting down the times until I see them again to get their advice or to feel that I’m getting helped.” (Related: Aly Raisman Says Her ‘Body Has Never Felt The Same’ Since 2016 Olympics)

While counting on her inner guide, Rasiman has found just a few mental health strategies which have helped her manage her anxiety. She sat down with Shape on the Aerie store in Soho to share what’s working.

Maintain a Routine

As someone who began gymnastics on the age of two, Raisman is not any stranger to a routine. “I’m someone who does rather well with routine so I’ve found the importance of — even once I’m traveling — attempting to have some familiarity throughout my day.” And science says that she’s onto something. Studies suggest that those that perform regular rituals with meaning attached to them feel more on top of things and are higher capable of address anxiety and stress. Writing in a journal, listening to calming music, and mental check-ins throughout the day all factor into the Fierce writer’s regular routine.

Practice Self- Compassion

On difficult days, Raisman tunes into her inner dialogue, she says. She tries to recollect “that the way in which we consult with ourselves really matters and to be kind to ourselves and to do not forget that we’re just human we’re all doing the very best we are able to to navigate life.” She’s found that negative self-talk may cause her to spiral. “After I’m hard on myself I feel worse after which I feel more anxious and it’s a foul cycle,” she says. She tries to make a conscious decision to be nicer to herself and to take life “daily.” (Related: The Best Therapy and Mental Health Apps)

Walk Outside

Raisman’s workout routine could be very different from when she was training for the Olympics. “To be honest more often than not I’m just going for long walks,” she says. While she used to dedicate seven-hour days on the gym, now “just being outside and getting fresh air makes me feel really good,” says the Aerie ambassador. That checks out on condition that health-boosting effects of nature are backed by science. When the weather is warm, the mental health advocate goes for “a forty five minute to 2 hour walk — not each day, but once I feel good,” she says. (Related: Aly Raisman Is Using Quarantine to Embrace a Workout Routine That is Grounded In Self-Care)

Rely On Your Support System

Leaning on a friend can aid you get through those tough times, believes Raisman. “I’m very lucky that I actually have support system,” she says. Have not found your inner circle yet? “Sometimes it would take multiple [tries] to search out that good support system, but I feel family doesn’t must be blood-related,” she says. (You’ll be able to try a few of these expert-backed suggestions for tips on how to make a friend as an adult.) One in every of Raisman’s biggest (and cuddliest) supporters is her rescue dog Mylo. Raisman makes sure to snuggle with him when she’s having a difficult day. “He has been so amazing for my mental health and I really like him a lot,” she says.

Take Time For Yourself

Feeling overwhelmed at work or in a social situation? Try carving out a while to reset. “I feel it is vital to take moments for ourselves,” she says. For instance, “if you happen to’re overwhelmed with family just go to the lavatory and take a few deep breaths and check in with yourself. In the event you go to the lavatory a pair more times than usual, nobody’s going to even notice. Just take that point.”