What if one of the most powerful tools for girls’ confidence, resilience and emotional wellbeing was already on the school timetable? 

In this episode of Psychology, Actually, we explore why girls in sport is about so much more than physical fitness. 

Joined by educational psychologist Dr Mel Morrison (The Sporty Ed Psych), we discuss how sport supports emotional regulation, identity development, belonging, and confidence in girls and young women.We also unpack the barriers that still exist – including gender stereotypes, access, cost, and school culture – and how we can create more inclusive opportunities so all girls can thrive, both in education and beyond.

If you’re a parent, educator, or aspiring psychologist, this episode offers a powerful, systemic perspective on how sport can transform not just physical health, but psychological wellbeing and engagement in learning.

Highlights

• 00:00 Why girls’ confidence might be hiding in sport
• 01:13 Emotional regulation through sport
• 02:21 Belonging, connection and social development
• 03:25 Identity, body image and confidence in adolescence
• 04:39 Resilience, discomfort and mental strength
• 05:01 Missed opportunities and changing narratives
• 06:29 Why sport isn’t just for the “naturally sporty”
• 07:24 Adult rediscovery of sport and identity
• 08:43 From punishment to joy – changing your relationship with movement
• 10:30 Sport as emotional regulation for psychologists
• 11:34 Strength training, femininity and breaking stereotypes
• 12:57 “Sporty Spice was right” – cultural shifts in women’s sport
• 13:38 Strong is sexy – reframing strength and identity
• 14:15 Denise Lewis and the power of role models
• 15:20 Barriers for girls – body image, visibility and fear
• 16:33 Using sport to support education and engagement
• 18:01 Sport as intervention for disengaged pupils
• 19:02 Motivation, behaviour and classroom impact
• 20:14 Making PE inclusive and meaningful
• 21:31 Supporting neurodiverse young people through sport
• 22:53 Sensory needs, structure and safe environments
• 24:37 Cost, access and inequality in sport
• 26:10 Dr Mel Morrison’s work and The Sporty Ed Psych
• 28:59 Applying sports psychology to education

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What if one of the most powerful tools for girls' confidence was hiding there in plain sight on the school timetable? Today I'm joined by Dr. Mel Morrison, AKA the Sporty Ed Psych. And we are talking about why girls in sport isn't just about fitness. It's about emotional regulation, identity, belonging, resilience, and crucially, how inclusive access to sport can actually help girls to thrive in education. Because when girls feel strong somewhere, it changes how they show up everywhere. I hope you'll find this episode really helpful. If you do, please like, comment, and subscribe for more. Hi, just want to welcome you along to the podcast. Today I'm joined by Dr. Mel Morrison, the sporty Ed psych. Lovely to have you here, Mel. Thanks for joining us.

Thanks for having me. Looking forward to getting into the discussion.

Absolutely. And it's a really interesting one today. Why does it matter that girls get into sport and exercise? Why is that a good thing for their kind of psychological development, would you

Say? Yeah. So a really big topic at the moment is girls in sports, and it is absolutely brilliant, in my opinion, for their psychological development because it gives them a completely different lens to see themselves. There are so many benefits. So you think about emotional urban development. So sports just gives young people, our girls, a platform to express emotions, to recognise different emotions. So for example, intense joy, anger, frustration, excitement, confusion. They're allowed to be expressed and we almost expect it to be expressed in a sport-based domain. But it also allows girls to learn how to regulate those emotions as well. It's brilliant to express these emotions in a variety of different ways, depending on which sport is chosen. But also we're able to learn how to regulate in a safe and structured way, which is really healthy than having big emotions just stuck in our mind and no outlet.

Socially, in terms of girls' development, sports allows for a sense of belonging, which is really important in this day and age where a lot of young girls struggle with loneliness and feeling isolated. Sports allows us to be with others, to socially connect, to have shared goals. For example, being a part of a gym class or a running club or a team sport, you're with your peers, you're with consistent coaches on a weekly, daily basis, building those social bonds, developing social interaction skills, which is really important in life, work, development, and growing up. Another reason is for girls' identity and confidence. If you think about the teenage girl, adolescence is that period of time where they're really struggling with their identity. There are so many pressures and stresses going on in their lives. They're figuring out who they are and why they matter and who they matter to, where they belong.

There are so many challenges that we hear in media around body image. But our girls today are living in a time of filters and selfies and what the ideal body is, achievement culture, wanting to do well in school, a lot of social media comparison and just the pressure to have it all. Have it all be sporty, be academically bright, have a good body, meet society's standards. But sports is one of the places where that is lessened. And it's not about looks and academics. It's about performance. It's about fulfilment. It's about learning new skills. The narrative is changed. I recognise that that might not be automatic, but in terms of that, that's really powerful. It's about look at what I can do, look at where I can belong, look at what I can tolerate, which is really important. I think sports also is brilliant for just developing that resilience, how to handle discomfort, how to overcome, how to be mentally tough.

These are the skills that we want to see later on in life. And also just in terms of development, it's just about sports is a way to have joy and to have play. Try something new, laugh and have fun. It's not always competitive, but there are those elements too. And I think all of those things are really important for girls to experience. Yeah.

Yeah, they certainly are. And listening to you talk is really making me reflect on the opportunities that certainly, I'm speaking as a 44-year-old woman, the opportunities that weren't really around for me as a teenager. And those shoulds and those shouldn'ts, that's maybe not for you. And it made me reflect on when the Olympics were in London 2012. And at the time I was just about to get married, so I was a qualified psychologist, very excited. And the pole vaulting really spoke to me. And I was like, oh, I think I was 31, 32 maybe at the time, something like that. And I was like, oh, isn't that incredible? And I was like, I've never pole vote vaulted. I seem to remember there was that kind of equipment at school, but it was never offered to me. I've never had a chance to do that. And I just think it's a real shame.

So I might never have been an Olympian pole vault, although my family do wind me up and are like, "Oh, Marianne, the pole vaultings on you still haven't done it. " And now I've had two caesarean sections and I'm 44. So probably I'm not going to be winning any gold medals, but shouldn't we be encouraging everyone to have a go kind of at everything, especially if the equipment's already there, right? Yeah,

Absolutely. I think the narrative around sports is changing and it's not just saved for those who want to be highly competitive or who are naturally skilled. Sports is trying to reach those who just want to have fun, who just want to feel a sense of empowerment, who just want to feel, want to explore new skills, who want to just try new things. And those things aren't bad. I think we've gotten into a poor narrative of if you're not competitive, then you shouldn't be taking part. But in terms of who it's reaching, I think that's definitely widening. The narrative is changing. If you didn't start off with a sporty background in your younger years, one thing I am loving seeing is women, girls later on getting involved and just that narrative completely shifting and watching them just have fun and explore what their bodies can do, which is empowering but all by itself.

And I think when you're older as well, the motivation changes for sport. You've chosen it because you want to do it, you've made the time for it, life looks a bit different.You might have had children in younger years and now you've got the capacity to pour back into yourself and just try and belong to new clubs, new people. So I think that's great.

Yeah. And I have been a member of gyms at different points in my life. The first time I was an aspiring psychologist, I think I was in my early 20s and it was really something that felt like a punishment. It was not something that felt like joy. I didn't build it into my routine. It was definitely that sense of should. And it's only really when I got to 39 and it was kind of pandemic times, I took myself out running and then ultimately started doing that every day. And I was never a very good runner, but I really liked the way it made my body feel afterwards. And it really helped me feel good and helped me have that time for myself during a really wild time for the world. And then ultimately after the pandemic, I spotted an advert for a personal trainer and I thought, "Well, she looks amazing.

I'll have a session with her." And I went into the gym and I looked around and it was all weight smell. And I thought, "Oh no, I've made a horrible mistake. This is not for me. This is awful." I thought it was going to be treadmills and elliptical trainers and sit-ups. And I thought, "This is horrendous."

And so very accidentally, I'm still strength training four years later because I loved it

And yet I never would have chosen that for myself. And it's changed my life. So I'm now 44. And I said just before we met, I've rejigged my whole day today to go to a gym class that I really, really love. I've straightened my hair on the hop, I've de- sweated myself and I'm here because it's just different. I was driving to the gym the other day and the motorway was closed and I was like, "Oh no." And I have to try and think of another way to get to the gym and I'm just going to drive around this roundabout while I think about that. And I thought, "I really want to go. I really want to go. " It was a Wednesday evening. I thought, and because I've got a busy life and I've got two children, if I don't go, it's not like there's an easy opportunity for me to go a different time.

So I just had my brain thinking, I thought, "Oh, this is different." Because Marianne in her 20s and early 30s would've treated this as a gift from God to not go and to go and sit and say, "Well, I tried, but I'm like, no, I really value this time and this chance to move my body and that's the shift." It's never too late, right? If I discovered this in my late 30s, early 40s, there's always opportunity. Yeah,

I think it's amazing that you've embedded sports and fitness into your daily routine because I think it's something that's easily pushed to the side when we've got a lot of competing priorities, when we've got lots of different stresses, lots of different demands. And that's definitely something I relate to in terms of what sports gives me in terms of the emotional regulation, the structure to my day, the peace of mind, just a space to think and keeping my mind clear, especially working as a psychologist when we're constantly thinking about children and different cases, different lifestyles. I think having that blocked out is really important for wellbeing. And I love what you had mentioned about you just trying strengths-based style training. We've come a long way with that because there has been a really poor narrative around women lifting weights and women shouldn't be lifting weights because they will look X, Y, and Z, or it's been feminine or our culture has kind of dictated what the ideal feminine woman is supposed to be.

And for so long, women have been afraid of wanting to be strong. But I love that you just decided to take a chance because sport strengths training is me, it's my heart really. And I think the sense of the pride, the accomplishment, the achievement, and if you think back to psychological theory around Perma wellbeing and how important it is to feel that sense of accomplishment and a sense of achievement that I do get, and it sounds like you get from sports contributes to our wellbeing. So I love that.

Absolutely. And you know who was right all along, but got a lot of flack for it. So I grew up in Spice Girls era. Mel Steve wasn't adopted for sporty spice, wasn't she? And I think she did lift weights and she was strong and she did flips. And at the time, she was many times told, "That's not feminine. That's not okay. This isn't okay for girls." And I actually messaged her the other day on Instagram. She hasn't responded. Mel, you were right. And I'm sorry I wasn't ready for that message then, but she must be 50 now. She looks incredible.

Yeah, absolutely. You say sport and you've got the image in your head of the tomboy and just how hard society try ... They've pumped that message because we still think about it today and it was just everything in your power to not be that. But now I think things are looking good and I think we've got so many role models, women in sport who are speaking out, being more visible, acting as role models that really are changing the game. And women are stepping out. Girls are stepping out. We just need everybody else to follow us and believe in us too and give us the opportunities as well.

Yeah. And strong can be sexy, right? Strong can be so inspiring. And it was like, oh, we don't get too muscly or don't get too strong or too thin. Men won't want you. Or even if you're interested in ladies, no one will want you. And it's like, actually I'm doing this for me. It doesn't really matter what anyone else thinks about me. The right person for me, or maybe people, if we're keeping our options open, will love me for me and want to be with me because I'm incredible, not because they think I do or don't look the right way.

Absolutely. Which is, again, why visibility of powerful, strong, and having women in sports of all shapes, sizes, body types is so important so that girls, women, girls our age and younger, our view of sports and what it allows us to do and it allows us to feel it is shaped healthily in a healthy way. That's something I definitely struggled with when I first started strengths training was how am I going to be perceived by other people around me? Am I going to be looking sexy? Am I going to be attractive? It was a really big fear that, if I'm honest, put me off for a while. But then growing up and seeing confident women, my role models would be like Denise Lewis and seeing her, it's like, yeah, that's what I want to be. So I think role modelling and visibility is really important to contribute to that culture shift and that narrative around women being strong and women being confident really.

Yeah. And I think what can be really powerful, because you obviously speak as an Ed Psych who's really into sport as well. How can we help you sport, not as a way of girls and young women feeling like, "Oh God, it's that should. And everyone's going to look at me and see me. " And I think I will say that I was raised in era, we had to wear big gym briefs with just a T-shirt and we had to tuck it in. That was not an easy time to be alive. That was not a good look for me. I hope that we're allowed to wear clothes now that are a little bit less self-conscious making, but still for young women, as our bodies are changing, it can be really difficult to get changed, even in a changing room, to get changed and to go out there and move your body and maybe even get sweaty and to draw attention to yourself, either being good or feeling like you're not good.

The idea of playing rounders, I was terrible at swinging that bat, that was not for me like, "Oh, there's a ball coming. I have to run for it. " How can we try and use sport to

Help young girls and women to thrive in their education?

Yeah, absolutely. I think over time I've become quite passionate about sports-based interventions for children and young people, more so for those who might struggle to be engaged in academia. I think it is a really strong alternative. And I speak from a couple of different lenses. One, myself, I definitely struggled academically in the curriculum and sports and PE was kind of the one area that I thrived in to this day, really. And one thing I always talk about in EP practise is paying attention to the different domains and the different areas where young people can thrive or where young people are thriving and using that to frame their educational experiences, using that as an incentive. One of the things that I have seen firsthand, and I have experienced is, I used to work as a teaching assistant way before my EP days started, where I was involved in an enrichment initiative called Strength and Conditioning that involved bringing a group of young people to train at a gym in Birmingham with some coaches and they would be taking part in Metcon cardio, so high intense cardio and some weights.

And we made a real effort to ensure that the group was not full of students who were top of the class, who were constantly getting everything right. We were bringing pupils who struggled to engage at risk of exclusion, who weren't top of the class, who didn't get on well with teachers. And seeing them thrive. And by thrive, I mean, not only were they good at sports, but this was probably the first time I had seen them pay attention to instructions, respond well to praise and reinforcement that for them was actually more meaningful. It was probably one of the few times I had seen them excited to come back. They were fully engaged, they were enjoying learning things about themselves. And those attitudes carried over into the classroom because at school it was a bit like if you fall out of line, you won't be going back.

So it was definitely a motivator for them. So that's definitely something that I champion, but sports definitely can be used in schools in various ways. We look at, there's a lot of talk around the PE curriculum and making sure that it's inclusive. And by that, we are thinking about flexible uniforms or flexible PE kits for our girls in particular. An example that I think about is a young girl from a Muslim background who said she'd love to get involved in sport, but because of the way the uniform looks, she can't or it's a bit worrying for her. And so taking that into account, and I'm seeing loads of different campaigns, ASICs, Nike really broadening what sports wear kit, making sure ... I think schools play a really big part in the narrative around sports and just our attitudes towards it. If it's always spoken about as something on the side, not important, it doesn't have any benefits, it's nowhere near as serious as math in English, is it?

But that narrative is fed into our pupils and then we're missing on how it can be used to enhance education. So it can be used to motivate pupils, especially those who don't engage in math, English, or struggle to come to school full stop. If they can come into school and engage in a sports-based intervention before the lesson starts to help them regulate, that could be great. You've got our PE staff that can be used as mentors as well because they are a little bit detached from the curriculum out there. They're not walking around in suits. They're more accessible and more relatable. So I'm a big fan of using PE staff, making PE more inclusive in terms of not making it so competitive, making it a place where we are just improving our wellbeing, we're having fun, we are moving, we are connecting with our peers, we are developing social skills, we are developing our cognitive skills, which is going to be important in education, period.

These are the ways that it can be used to enhance the educational experience. It can be an outlet. We release our frustrations and then we go back into class and we're good to go again. So those are some definite

Ways. Absolutely. And I'm just thinking in our very modern schools, issues around ADHD and autistic girls as well, how can we use sport to optimally engage everybody?

Yeah, absolutely. I guess one thing I do love at the moment or in my EP journey is working with young people who are or maybe on a pathway or who are just neurodiverse because sports is structured, it's safe. There are clear instructions, it's this or it's that. And for somebody who may be ADHD, for example, or autistic, for example, this is an area where they thrive. However, it's not automatic. You can't just send somebody who may have ADHD or autism to go and play rugby or netball, and they'll engage and they'll do well automatically. You have to make sure that the environment is safe and structured and enough for them to thrive. So if you think about it, those who are neurodiverse may have sensory sensitivities, they find environments overwhelming, and sports naturally can be fast and predictable. It requires rapid- And

Smelly as well, right?

Yes. Smelly. It requires rapid interpretation, it's unpredictable, and it can be mentally exhausting as well. So I think you have to bear in mind that we have to make sure that the environments or the environments consider those things. The coaching styles are adapted as well. So for example, coaches need to ensure that their coaching style is adapted for those who may be neurodiverse. So for example, they may need to be more explicit in their guidance. They need to make sure that their games, their sports, their activities are clearly structured and that is communicated maybe in advance for those who are neurodiverse, that there's a lot of repetition. We can't assume that everybody just gets everything. Things have to be broken down. And I think especially neurodiversity in girls as well, we don't want them to come into sporting atmospheres and feel incompetent or feel that they're not welcome.

They spend a lot of time masking and looking like they understand things and that they can get involved, which can lead to burnout. So we want to make sure that things are clearly structured and that they feel safe to try. So yes, there's a lot of research showing that sports is a really good way for those who are neurodiverse to get involved because of the structure, because of the repetition, because of the social networks, and just the non-traditional ways to develop social networks and opportunities, but we just have to make sure that the conditions on our part are in place in order for them to thrive.

Absolutely. Absolutely. And I think if we're thinking about some of the barriers to sport, cost is certainly a barrier. I really like the work that Jason Manford, the comedian does about trying to make paddle accessible for everybody, not just middle-class people that have lots of money and spare time. And it's thinking about how can we try and make sport more ... Even things like swimming, that can be expensive. How can we try and make sport accessible for as many people as possible? Yeah,

Absolutely. Cost and being able to access sport is always going to be a huge barrier for our young people. And I think one of the things we need to think about is maybe sliding membership options. I think a lot of sports these days have a lot of fixed six weeks, six-month-based memberships. And if you can't afford one, you can't come back for the other five weeks. And that instantly excludes a lot of people. So if we could have sliding memberships, for example, that would be great. I think there's a lot of street games, a lot of sport Birmingham, a lot of charities really looking into how can we make sport more accessible? Is it, do we need to go around and revamp all of our basketball courts and our parks? And the answer is yes. Yeah, I think that would be an idea, subsidised costs.

Yeah.

Perfect. Amazing. Could you tell us a bit more about you and your work, please, Mel?

So yeah, I go by the Sporty Ed site for a couple of reasons. So I'm an educational psychologist by trade. So I'm very passionate about working with children and young people and I'm mindful of their development and I'm passionate about ensuring that they enjoy education, they're able to access education and they're able to thrive. But at the same time, I am very passionate about sport. And when I say sport, as I had mentioned before, that definition has broadened. It's not just those who play football, basketball, the traditional team sports. It's broadened now to include those who like to walk, those who do higher ups, affects, functional fitness, it's trying to include everybody. And a couple of reasons that I kind of brought this name together is I'm very big on bringing the two together. One, because of what it has done and offered for me personally, I am a strength athlete.

I'm very big into weightlifting. I go by the everyday athlete and just sports given me the confidence. I wasn't always an outspoken young woman. I was quite shy, but sports has given me the confidence. It's given me the empowerment. It's given me the sense of achievement that I didn't really get from school. I've found academia really, really difficult. And just seeing that change in myself is something that I'm really passionate about, ensuring other people get the opportunity to experience as well, hence if we can edit costs so that more people can access, great.

More recently, I have dabbled a lot in competitions and the competitive side of things, and the more competitions that I've been involved in, the more hurdles that I've experienced both physically and mentally. And I've always attached them to the principles of sports psychology, hence my interest there. And one thing that I do think about a lot, and I do practise, is the principles from sports psychology. So if you think goal setting, visualisation, principles of motivation, they can be applied to the classroom to support children and young people as well. And they also support people like me, the everyday athlete, we're not pro, we don't get paid, we're not on TV, but we do go through the same mental struggles that pro athletes do in terms of self-belief, motivation, disengagement, body image, and therefore we need those principles as well. And so hence the sports ed psychics meshed together.

And so in terms of what I do, well, I apply principles of sports psychology to support my young people. I'm a very big advocate for equal access to sport. One of the barriers for girls is that they, one, don't have opportunity, and two, they don't have the same resources that boys do, especially in school. Boys get taken on the away trips or the away matches. They have a little bit more than the grass outside to explore. They get scouted out quicker than girls. And I'm really passionate about ensuring that there's fairer access and ensuring that girls can tap into these benefits in a period of storm and stress and confusion and identity and just having fun with it. I think I'm very big on sports in school being seen as fun and enjoyment, as well as it being an opportunity to find Find a strength that we can use to help you further engage in school or a career pathway or finding out a different part of your identity, especially around young people who have a really bad narrative at school.

It's really nice to find something, sport or maybe not, that they are excelling at and bringing that to the forefront. And so that is a bit of me. That is what I do.

Yeah. Amazing. Thank you. And it's making me think about when I was at school, the tennis courts were never used by girls at lunchtime and break times. They were commandeered by boys to play football on. And I guess it's thinking about equity. So it's actually thinking about, obviously I think maybe there's perhaps more female football players now than there were when I was at school. But also, what if someone wants to actually play tennis or netball or do something different? There's got to be the equitable opportunities in schools for those. I think they're multi-use games areas now, aren't they? But I know that my year eight son, so he's 12 years old, I know that every lunch and break he is out on the mugger playing football. But how are schools facilitating or how could they facilitate making that fairer so that it's not just commandeered by the boys, I guess.

Maybe someone listening to this or watching this might be able to think, oh yeah, we could maybe do that a little bit differently.

Yeah, I think that's really important because our girls need exposure to these opportunities. They might try and they might be amazing. They might try and might never do it again. But I think that equality of exposure is so important. And maybe schools need to be looking at one, looking how they can provide more of a range so that both boys and girls more so are able to experience different types of activities. It might be some kind of list or wait list where teachers are picking out who gets to use certain facilities. Maybe it's a girls only session on one day and the boys only session on another day and then a mixed session on the day after. Just being more mindful about opportunity. And I think we do need to have our hand a bit more, especially in schools about who gets access to the opportunities just to make sure that it's fair.

I don't think that we can just leave it. We build a new basketball court and it's free for all because it will be dominated by boys. We do have to take a bit more responsibility with this and really scaffold who, what times can we bring in different role models, different female coaches, because that might be a thing as well. A lot of girls get put off if it's like a male coach because they're like, "How can I express myself and do I feel safe to? " Might be more female coaches, but definitely having a hand in manipulating almost who gets access to what.

Absolutely. Such brilliant, brilliant ideas, Mel. Where can people learn more about you and your work?

If you want to learn more about me, I'm on LinkedIn under Melissa Morrison, The Sporty Ed Psych, and I'm on Instagram, Melissa Morrison 193 until my website comes along, which is very soon. But those are the best ways to engage with me.

Thank you so much for your time and sharing your wisdom with our audience. Thank you so much again. Thank you so much.

Thank you for having

Me. Please do. Go more than welcome on LinkedIn. I'm speaking to you when it's been continuing to reign in the UK currently for 42 days in a row. Wow. That's a lot. And I am actually kind of embracing it. I'm still going to outside exercise classes. You just kind of wrap up warm and make sure there's a shower available at the end. It's making me feel chilly just to think about it. How do you keep yourself active and moving? How do you honour your own body? I would love to know, please do drop me a comment or connect with me on social media and let me know. If you find this episode helpful, inspiring, encouraging, please do consider sharing it to your stories on social media and tag me too. That would be so appreciated. And if you can share us more publicly on your social media, I would love that too.

If you're looking to become a psychologist, then let this be your guys. With this podcast that you're sad you'll be on your way to being qualified is the aspiring psychologist.