Premier League
Inside Matters
Handbook
Advice and tips for understanding
and managing feelings of anxiety

Introduction
Welcome to the Premier League
Inside Matters Handbook. It
contains tips and advice forthings you can do on a day-today basis to understand andmanage feelings of anxiety. It has
been developed in collaboration
between the Premier League,
clubs and experts at Shout.
Shout is a free, 24/7 mental
health text support service forpeople in the UK. Together, thePremier League and Shout areencouraging players, fans andcommunities to keep up theconversation on mental health.

Foreword
Anxiety is the feeling of being
worried, afraid, uneasy, or
nervous, particularly about things
we think are about to happen, or
might happen in the future. It isnatural to feel anxious at times
and to worry about things thatare out of our control.
If you are feeling anxious or
struggling with your mental
health, you can text TeamTalk to85258 to speak to a trained Shout
Volunteer. It’s free, anonymous,confidential and doesn’t appear
on your phone bill.

“It is so important for people
to look out for others and findtime to check in regularly on
the mental wellbeing of friends,
loved ones and colleagues.
“Through the Inside Matters
campaign, we want peopleof all ages to feel they can
discuss their mental health andunderstand that support
is available.
“A simple conversation canhave a positive impact on
those who are struggling with
their mental health and we arepleased to be working with
Shout to provide a confidential
text service for anybody whofeels they need extra support.
“Football is our national sport
and is followed by millions ofpeople. We are proud to use
this platform to build on the
wide-ranging mental2

health initiatives run by the
League and clubs, to continue
supporting fans, players
and communities.”
Richard Masters
Chief Executive
Premier League

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Don’t tackle it alone

Opening up about how you are feeling can be
overwhelming, but it is important to remember thatyour thoughts and feelings are valid. The simple
power of conversation – talking and listening tosomeone you trust such as a friend or family member– can be the first step to improve your mental health.

“Everyone suffers from poor mental
health at different times in their life
and there’s so many people out there
who feel like there isn’t a light at theend of the tunnel - but all it takes
is a conversation. It’s about havingthat support network and having
people you can speak to. Because no
matter who you are or what you’regoing through it should be easy to
speak to the people you love. Just
one conversation can make a positive
difference.”“It is very important to talk and express
yourself if there is something you aredealing with. Take a moment and reachout to family and friends. Talking froma young age will help with your mental
wellbeing.”

Declan Rice
Midfielder
West Ham United FC

Ricardo Pereira
DefenderLeicester City FC

45• Ask for any distractions such as phones to be put away or on ‘do not disturb’mode so that you and the other person can focus on the conversation• If you can’t put into words what you’re thinking or feeling, try describing how you
feel on a scale of 1-10
• Keep the communication open, let the other person know that it would help ifthey checked in with you again

Staying connected with others, whether it is throughfootball or other activities, is an important part oflooking after your mental wellbeing. Some people findit easier to talk about how they are feeling when they
are taking part in an activity.

• If you are supporting someone and want some advice on helpful tips to support
their wellbeing, you can always text TeamTalk to 85258 for a confidential
conversation

Different things will work for different people, so findwhat makes you feel most comfortable. Here are somethings you can try to get started:• Find your safe space to have a conversation - do you
prefer to be at home, out for a walk, or taking part inan activity?
• Ask for any distractions such as phones to be put
away or on ‘do not disturb’ mode so that you andthe other person can focus on the conversation• If you can’t put into words what you are thinking or
feeling, try describing how you feel on a scale of 1-10
• Keep the communication open – if you are providing
support to a friend, family member or colleague,
make sure to check in again“I’ve got friends who have had mental
health issues and talking about it is thebest thing to do. Keep being a friend; ifthey want to talk to you, they will. Letthem know you’re there for them.”• If you are supporting someone and want someadvice on helpful tips to support their wellbeing, you
can always text TeamTalk to 85258 for a
confidential conversation

Ben Mee
DefenderBrentford FC

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Make meaningful connections
Making meaningful connections with people who help
us to feel good is one of the most important aspectsof mental health and stops us from feeling lonely or
isolated. Social media can be a great tool to help you
make new connections or keep in touch with old ones,
but it is important to ensure you have a balance andmeet friends and family in person when you can.
There are lots of ways to make connections that canhave a positive impact. Why not set up a Walk and Talk
group with friends and family when travelling toa match?

“Sometimes football is the place
where players can be totally free fromtheir struggles but sometimes you see
clearly that something is not right withsomeone’s performances and we need
to be really careful how we judge them.
Wellbeing is linked to your performanceso these things are crucially important.
That’s why we create safe spaces forour players to go to where they canhave conversations. Plus our playercare team are around the pitch,where they can really spot different
behaviours.”
Per Mertesacker
Academy Manager
Arsenal FC“I’ve definitely had some tough times
through my career, with long injuries andtrying to fight my way back. I think having
people around me, like my wife and my
two young boys, has been really good forme, especially day-to-day once I’ve leftthat football environment and gone home.
I think being able to focus your mind on
something different, and keeping yourself
busy, can always help.
“Leaning on someone can really be ahelping hand and can make you feelbetter in those really tough moments.
There’s a saying that ‘a problem shared isa problem halved’ and I think it’s true thatwhen you talk about things with someone
else, whoever that might be, it candefinitely make the situation easier. It is so
important to remember that you’re not on
your own, and you have nothing to lose by
opening up to somebody and sharing how
you’re feeling!”
Adam Forshaw
Midfielder
Leeds United FC

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“It’s just as important to look after ourmental health and wellbeing, as it is tocare for our physical health. Althoughawareness has improved, we need tochange the way our generation thinks
about it.
“When things are not going so well, there
will always be negative things said – youknow how social media is for example but it makes it even more important thento keep focused, ignore it and think about
the positives.”“I believe in normalising conversations to
help tackle stigma and promote positive
habits. I’m hoping to encourage people tolook after their mental health, accept wemight not always be at our best but that’s
okay, and not be afraid to ask for help.
Connecting with a friend, family member,or anyone you trust can really help.

Dominic Solanke
Striker
AFC Bournemouth“I’m proud to be working with Shout, which
exists as a free, confidential, 24/7 support
service for anyone who needs to talkthrough their worries or if they need help
in a crisis. It’s important to know you don’t
have to go through things alone.”
Harry Kane
Striker
Tottenham Hotspur FC

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Get moving“I would definitely recommend thebenefit of exercise to help improvemental wellbeing as well as physicalhealth. During the first lockdown of thepandemic, without the regularity of
training and matches, I found myself
getting up first thing in the morning
to run around my local area. That was
my good start to the day and I’d lookforward to seeing the sun coming up,
taking in the local scenery and justbeing out in the fresh air.”Being active is a great way to release feel-good
hormones that can help improve your mood. Physicalactivity has been shown to help manage anxiety andstress and can help provide a positive distraction to
intrusive thoughts.
Try and find an activity or exercise that you enjoy, such as
signing up to a local five-a-side, joining a running group,or going for a swim.

James Ward-Prowse
Midfielder
Southampton FC“Doing physical activity can improve
both your mental and physicalwellbeing. There are loads of ways
you can get moving, including doing
simple exercises during your everyday
activity. For example, doing squats
while you brush your teeth or work on
your balance while you put on yoursocks. By keeping one foot off the floor
bend over to pick up your sock and put
it on without holding on to any support.
Balance is a key exercise we should
implement especially as we age.”
Katrina Webb
Health Development Assistant
Fulham FC Foundation

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Getting enough rest

Getting enough rest is an important part of looking after yourmental wellbeing. It gives your body and mind the opportunity
to relax, recover and rejuvenate.
A good night’s sleep is fundamental to positive mental health.
Exercising and eating well can help improve your sleep, as can
avoiding screens before bedtime and establishing a relaxing
bedtime routine.
Some of our top tips for a good night’s sleep include:• Regular sleep hours: try going to bed and getting up at thesame time each day to establish a routine and promote a
better sleep pattern• Natural sunlight: exposure to natural light during the day isproven to have a beneficial impact• Cut down on caffeine: try cutting down on caffeine,particularly from the afternoon onwards. Caffeine acts asa stimulant so it can keep you awake for longer and disrupt
sleep patterns“Sleep is crucial when it comes to mymental and physical wellbeing. As part of
my commitment to prioritising my mental
health, sleep is one of the most important.

• Exercise: even a small amount of aerobic exercise, such as
walking or cycling, can improve night-time sleep quality“Taking time to rest and reflect helps mewith my mental wellbeing. I often use
some of my downtime at home to reflect
on the good things or people that I have in
my life.”• Remove distractions: try to limit how much you are scrollingon your phone or looking at social media just before bed, as
this can increase your alertness and keep you awake• Try a mindfulness activity: there are lots of meditation
techniques you can use if you wake up in the middle of thenight with racing thoughts and then struggle to get backto sleep

Trent Alexander-Arnold
DefenderLiverpool FC

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Take five for yourself
Mindfulness looks different to different people, but essentially it
is a way of switching off your mind from intrusive thoughts. When
you are struggling with racing thoughts and feelings, taking
some time out for yourself can help guide you to a place of calm.
Building in a few minutes for yourself each day can be a helpful
way to boost your wellbeing and resilience.
Here are some activities that may help you feel more positive:• Take a shower or bath

• Read a book• Have an early night• Walk with friends or family• Have a hot drink/cup of tea• Watch TV• Listen to music• Meditation“Here at Brighton & Hove Albion we are fully committed tosupporting the mental wellbeing of all our players and staff.
Being aware of your mental health is so important, andpart of that is recognising the signs of anxiety. If you start
to notice an increased heart rate, a feeling that you arelosing control, or hyperventilation, these could be signs thatyou’re feeling overwhelmed. If you find yourself feeling thisway, take yourself out of the situation you are in, step out
into the fresh air and concentrate on your breathing; it canbe helpful to breathe in gently through your nose, counting
steadily from 1 to 5 and then exhaling gently through yourmouth counting from 1 to 5 again. It also helps to share how
you are feeling so speak to friends, family or colleagues.
There is a lot of support out there, you are not in this alone.”Rose Read
Head of People & Culture
Brighton & Hove Albion FC“Here at Brighton & Hove Albion
we are fully committed tosupporting the mental wellbeingof all our players and staff. Beingaware of your mental health is
so important, and part of that isrecognising the signs of anxiety.
If you start to notice an increased
heart rate, a feeling that you arelosing control, or hyperventilation,these could be signs that you’refeeling overwhelmed. If you findyourself feeling this way, takeyourself out of the situation you
are in, step out into the fresh
air and concentrate on yourbreathing; it can be helpful tobreathe in gently through yournose, counting steadily from 1 to 5
and then exhaling gently throughyour mouth counting from 1 to
5 again. It also helps to share
how you are feeling so speak
to friends, family or colleagues.
There is a lot of support out there,
you are not in this alone.”Rose Read
Head of People & Culture“It helps me a lot to meditate and find an
Brighton & Hove Albion FC
inner peace. It makes me feel calm andgives me tranquillity.”
Erling Haaland
StrikerManchester City FC

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It’s important to take time out to relax and do simple
things you enjoy, such as watching a film or yourfavourite TV series, to help take your mind off things andchange your mood if you are struggling.

“You can get to a certain level in football
through ability. But mentality is the rest.
For me, when I get a setback, my mental
strength switches on, kicks into overdriveand I always will come back in abetter place.

You don’t have to do this alone and could invite friends
or family to watch a football match or have a movie
night with you.

“I sometimes watch YouTube videos,motivational ones, and they can often pick
you up and make you feel a little bit better,
make you believe in yourself once again.”Callum Wilson
Striker
Newcastle United FC“Life can be very busy, but it is so
important to take some time to do thethings you love. Spending time doing
things you enjoy can help put you in abetter mood.
“My advice would be to put a little bitof time aside each day and spend it
doing something you enjoy, somethingthat makes you feel good! This doesn’t
have to be extreme, simple things suchas reading and watching TV are greatthings to enjoy.”
Megan Walters
Senior Health Officer
Wolverhampton Wanderers FC

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Resources and support
There are lots of resources and support available for thoselooking to aid their own and others’ positive mental wellbeing.
The Premier League Stay Well Hub offers people access tofree online content on mental health, nutrition and exercise
and can be a good first port of call for advice. For more
information, visit premierleague.com/stay-well/mental-health
It is also worth trying techniques such as a grounding exercise
or taking the step to speak to your GP.
5-4-3-2-1 grounding technique• What are five things you can see?
Look out for small details or things you might never havenoticed around you before.
• What are four things you can feel?
Think about things such as the clothes you are wearing, theobjects in front of you, the chair you are sitting in.

“Once you become okay with accepting
how you feel, it becomes part of your path
to improving your mental health. Even if
it’s a small chat to get something off yourmind, it can be a great release and you
quickly learn it’s not embarrassing andit’s natural.

• What are three things you can hear?
Pay attention to the things your mind has tuned out, such as aclock ticking, the wind blowing, the birds singing.
• What are two things you can smell?
Try to notice things around you, like air freshener, the smell ofcoffee or freshly cut grass.

“Mental health is really important, check in
on friends and family, the men and womenin your life. Let people know that you careand you’re there for them. Give them afeeling of belonging either through a textor phone call.”• What is one thing you can taste?
Think about and savour any flavours you can taste.
If you are feeling anxious, stressed or overwhelmed,
remember you can text TeamTalk to 85258 to talk to a
trained volunteer. It’s free, 24/7, confidential,
anonymous and won’t appear on your phone bill.

Tom Davies
Midfielder
Everton FC
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“Firstly, I would say there is no right orwrong way to feel. Allow yourself tofeel it and give yourself time to recover.
By telling ourselves to just power
through, we only risk burning out andputting ourselves at risk of further
problems. Talk about your feelings
with someone you trust. Make sure you
take time to rest, exercise and lookafter yourself. Most importantly, if yourfeelings become overwhelming or are
long lasting, please seek professional
support.”Claire Henson
EDI Manager
Nottingham Forest Community Trust“Going through a tough period let meknow that there’s a resilience that’s in us
all, and if you’re put in a situation, you candeal with it. It may be tough, but whateversituation you’re in, you’ve got the tools to
overcome it, it’s just about finding them.
Some situations are more difficult thanothers, but the fact is that us as humans,
we’ve got it in us – you just have to find it
and pull it out. It may be difficult, it may betough – but it’s there.”
Eberechi Eze
Midfielder
Crystal Palace FC
22“Through workshops and one-to-one
sessions, the Aston Villa Foundation
is able to provide education, support
and wellness techniques that canhelp people manage stress, build
social connections and access theappropriate support. Through raisingawareness and normalising discussions
about mental health, we strive to
reduce stigma and promote empathy
and understanding.”
Olivia Hunt
Wellbeing Practitioner
Aston Villa Foundation23

Supporting others

We will all experience moments in life when we find things
challenging or experience difficult emotions, but by being
part of a team and supporting others, we can ensure noone has to face their problems alone.
If you think a friend might be struggling, check in and letthem know that you care. Sometimes just reaching out
for a chat, or to catch up over coffee can make apositive difference.
“Everyone is different, not only in football
but in life, so I try to help everyone as muchas I can. Whether that is my teammatesor family and friends, I try to be consistent
when helping others. It’s very importantto talk, mental health is the same as any
physical health, so I also always try to
speak out if I have any issues.

“Part of your role as a leader is toshow your own insecurities andvulnerabilities and the people around
you will do the same.
“Your mental health is just as importantas your physical. Take active measures
to talk about mental health and help
lift the stigma associated with it.”
Nick CoxHead of Academy
Manchester United FC“Away from football, I spend time withthe kids and walk the dogs, which helps
me switch off from football, especially as I
have to go into dad mode and that helps
with any anxieties I may have.
“If you are struggling with your mental
health, try to find someone who you cantrust and express yourself. Don’t holdanything in, speak out and it will help solve
the issue.”Cesar Azpilicueta
DefenderChelsea FC

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Text

‘TeamTalk’
to

85258

for free, confidential
support, 24/7.

The supplier, Shout, is responsible for the delivery of the Shout services

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