Together Against Loneliness

Recently I was a guest speaker at the Down Syndrome Family Network’s Conference in Tobago, in celebration of World Down Syndrome Day. The theme of this year’s conference was “Together Against Loneliness" and I could think of no better way to combat loneliness than through sport, as I have seen the impact of sport in my own life. Here is the summary of my speech at the conference, which can be applicable for all individuals with a difference, not just those with Down Syndrome.

People with Down syndrome may experience loneliness because of:

• fewer inclusive recreational opportunities

• social barriers

• Health or physical concerns and differences

• limited access to sport or community activities

• overprotection that limits participation

But humans thrive in environments where they feel a sense of belonging. This belonging happens when people feel valued in a group, get to participate in shared activities, and have a chance to work towards some common goal. Sport creates natural environments for belonging.

Sport builds community.

• Chris Nikic is the first athlete with Down Syndrome to complete a Full IRONMAN race. This race is the equivalent of swimming around the Queen’s Park savannah (3.8km), riding from POS to Mayaro and back (180km), and followed up with a full marathon (42.2km)…all in one day, with a 17-hour time limit. Since his incredible feat in 2020, he has encouraged other athletes through his 1% better programme and Foundation. This foundation has grown and has given athletes the opportunity to participate in sport and race in spaces where they may have felt was insurmountable for them.

For athletes with Down syndrome, being part of a training group means: “I belong here.”

Sport builds confidence and identity.

Sports allow someone to develop an identity beyond a difference or disability. Instead of being seen through a diagnosis, they’re simply an athlete. Crossing a finish line or achieving a goal can transform someone’s self-perception.

Sport improves mental health.

We all know that physical activity can improve mood, reduce anxiety, regulate emotions and increase self esteem. But more than that is the social environment that sport creates.

Training together with your teammate means:

• laughing together

• encouraging each other

• celebrating progress

And this reduces isolation.

From an occupational therapy lens, sport is far more than exercise.

As occupational therapists, we focus on daily activities having meaning, and sport ticks off several boxes at once. Through sport, individuals develop:

Physical Health

• cardiovascular fitness, strength, coordination, endurance and overall functional fitness that transfers to everyday life, like being able to carry heavy grocery bags on each arm, navigate staircases or uneven terrain, or improve digestion

Thinking Skills

• Routines, planning, problem solving, attention and concentration

Social Skills

• Teamwork, communication, friendships, learning how to manage conflicts, accept criticism and compliments, and working with others

Emotional Regulation

Training helps individuals:

• manage frustration, develop perseverance and build resilience

Sport provides that framework for skills that we use in everyday life. 

However, sport only combats loneliness when it is truly inclusive.

Inclusive sport environments:

• welcome different abilities

• celebrate effort, not just performance

• adapt activities when needed

• prioritize community over competition (now I’m not saying competition isn’t important or you shouldn’t aim for that, but that comes down to an individual goal)

Simple adaptations can make a huge difference:

• flexible training structures

• buddy systems

• supportive coaching

• sensory-aware environments that cater to sensory needs

When inclusion happens well, sport becomes a bridge to connection.

For parents and self advocates, here are some strategies for getting the most out of your participation in sports.

For self advocates:

1. Choose activities you enjoy

Sport should feel fun and you should feel like you’re getting something out of it.

Doing something you enjoy makes it easier to stay involved. What do you like? Swimming? Running or walking with friends? Riding a bike? Golf? Choose a sport that you enjoy, but don’t be afraid to try out different ones until you find one that you love. 

2. Set personal goals

Set goals help keep you motivated. These goals can be during your workout “I’m going to run to that lamp post then walk”, or set a longer term goal (eg I’m going to run the Buddy Walk later this year)

Small goals lead to big achievements over time.

3. Train with others

Loneliness decreases when we have people to share the experience with. Whether it’s a friend or with a training group, training together helps to keep you stay on track with your goals while maintaining friendships and support networks.

4. Celebrate your achievements

Celebrate ALL of your wins! Completing a training session when you didn’t feel like getting out of bed, learning a new skill, or finishing an event. Progress is progress!

5. Speak up about what helps you

Self-advocacy is important. You can tell coaches or teammates:

• how you learn best

• when you need a break

• what helps you feel confident

When people understand your needs, they can support you better.

For parents or caregivers:

1. Value participation over performance

Success at the sport is not dependent on placement or time. Encourage your child to experience sport, and look for success in ALL areas of participation.

2. Start with interests

People are more likely to be motivated to do a sport when they enjoy it.

Examples:

• A child who loves water may gravitate towards swimming

• A child who loves being outdoors may enjoy cycling or running

• A child who enjoys music may prefer rhythmic movement activities or dance

From an occupational therapy perspective, motivation increases participation.

Be sure to monitor and ask questions to make sure the motivation comes from the child and not the coach or you as the parents. Children can quickly lose interest if they feel pressured or forced, or if it’s simply not fun anymore.

3. Provide accommodations when needed

Some accommodations may be needed and this is where parents can help by collaborating with a coach or a space to advocate for their child’s needs. The introduction to the sport may need to be gradual, the instruction from the coach might need to be different, additional equipment might be needed. None of these are barriers to participation, we need to be open to making accommodations. This reduces anxiety and increases confidence.

4. Look for inclusive clubs and coaches

A supportive environment makes a huge difference.

Good coaches:

• value effort

• give clear instructions

• are flexible with learning styles

• create a welcoming atmosphere

Inclusive sports communities help children feel accepted and connected.

5. Encourage social connection within the sport

Sport becomes more meaningful when it includes friendships. Friendships built through sport can be encouraged outside of the sport. Liming can happen outside of the sport.

6. Build sport into your routine

Consistency helps people feel secure and successful.

Examples:

• swimming every Saturday morning

• family bike rides on Sundays

• a weekly run club

Routine supports both physical health and emotional wellbeing. Parents, you are also encouraged to get involved in sport or physical activity to be a model for your children.

Loneliness is reduced when people feel included, capable, and connected, and sport gives us a powerful way to build those connections. When parents, coaches, communities, and self-advocates work together, we create spaces where everyone belongs. When we create these opportunities to participate together, we are not just building athletes, we are building communities.”