Your mental health matters just as much as physical

Welcome to your go-to resource for mental wellness and peak performance. Here, you'll find the support and tools you need to conquer performance anxiety and stress, empowering you to thrive in your sport and beyond.

TOOLS

Use “cue” statements to refocus:

A short positive statement you repeat to yourself allows to return focus and redirect concentration. Remind yourself that you worked hard for this moment and are just as deserving of anyone else to succeed. Or even simply repeating “I can do this” spins the mind into a positive thought cycle.

Reduce uncertainty by preparing for “worst case scenarios”:

Feeling unprepared or lack of confidence and worrying about repeating a previous mistake may lead to anxiety. Preparing for a worst-case scenario can put the mind to ease by putting in perspective what truly the worst thing can happen is and being realistic about the low probability of that happening, or even highlighting how the worst-case scenario isn’t even that bad.

Differentiate between “playing well” and winning:

Don’t focus on winning. This causes pressure and looks too far into the future causing stress. Instead, focus on small goals that will later lead to a large goal overall. For example, your goal for the race may be to be explosive out of the blocks or holding a good pace rather than just “winning”.

Cognitive rehearsal and visualization:

Visualizing yourself succeeding can increase confidence. This can also contribute towards feeling more prepared. Rehearse a certain play or move in your head that you feel unsure about to boost confidence.

Breathing:

Simply a deep breath can make all the difference. Deep breathing sends oxygen up to the brain resulting in a calming effect.

Positive Self-Talk:

Negative thoughts or self-criticism can have a major negative impact on performance. Changing those thoughts to good, by positive affirmations can improve mood and attitude towards racing.

(nflpa.com)

Breath Control

Find a quiet space where you can close your eyes for and shut out your surroundings.
Drop your shoulders, relax your muscles and release any tension in your body.
Take two quick breaths in through the nose and exhale slowly through your mouth for at least 4 counts. Focus on drawing the breath deep and low into your belly.
Repeat 3-5 times

(Rachel Jewett, mindful living center)

Sleep

Proper sleep can optimize physical performance, mental performance and recovery while lowering risk of injury.

One researcher found that “studies of collegiate athletes show that when they don't get enough sleep, their reaction times and accuracy decrease. One study focusing on basketball free throws and three-pointers found that sleep-deprived athletes can see a drop of 50% in accuracy. With 10 or more hours of sleep, accuracy can increase by 10%. That's a 60% potential difference in performance.” (Mayoclinic)

Specifically teenage athletes should prioritize getting 10 or more hours of sleep. A teenager’s circadian rhythms are different then the adults around them meaning they tend to sleep later and wake up later. This can be tricky living in a society not catered to this, but it is crucial to discipline yourself into a healthy sleep routine. Some ways to optimize sleep are:

Keep a consistent bedtime routine that tells your body it is time to go to bed.
Set aside at least 30 minutes of screen-free downtime before bedtime.
Avoid large meals and caffeine too late in the evening.

It is unrealistic for a student athlete to keep up with this consistently, but prioritizing sleep 3-4 days before an important race, competition, or game can drastically increase performance.

Diet

Pressures from peers, coaches, or self can push an athlete to not fuel properly. This will not only affect their physical health but their mental health as well. Athletes are at high risk for eating disorders and energy deficiency related disorders such as RED-S primarily effecting female athletes. Proper fueling is essential for an optimal performance and proper fueling looks different across athletes, ages, sports, and genders. Athletes should prioritize carbohydrates and proper hydration while also balancing fats and protein. This will vary from person to person, so it is critical to find a way to fuel that works well for you not others.