SKILLS & STRATEGIES

The everyday stressors of being a college student can be overwhelming. Being a student-athlete on top of that brings it's own pressure. With the help of mindful cognitive strategies, student-athletes can work towards positive growth.

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Cognitive Restructuring

   Cognitive Restructuring is a technique that helps us look at situations we may deem as negative from a logical stand point. This allows us to see our negative situations and thoughts from a new perspective, gaining a better understanding of how to balance our stress. Below are steps on how to begin cognitive restructuring. 

   1. Write down the upsetting situation : Identifying the upsetting situation through a sentence or two allows for a better understanding.

   2. Identify the most upsetting feeling you had in the situation : Examples of feeling you may be having include fear/anxiety, sadness/depression, guilt/shame and anger.

   3. Identify your thoughts underlying the upsetting feelings : Ask yourself questions like, "What bad thing do I expect to happen?" or "What bad thing have I done?".

   4. Evaluate and challenge negative thoughts : Ask yourself, "Is there another way I can look at the situation?" or "How would I cope if my worries were true?"

   5. Make a decision : Is the thought accurate? If so, what actions will you now take to cope?

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Rewire Your Brain

   Navigating mental health, especially from a cognitive stand point, can seem like an impossible task from the outside. However, using tactics to rewire how you speak to yourself can make all the difference. For many who struggle with anxiety, depression, etc, it can be difficult to stop negative thoughts about oneself from pouring in. With the help of mindful self compassion, we can rewire our brains to understand that us as human being must give ourselves grace as we steer through life. Below is a TED Talk about navigating self compassion.

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Behavioral skills and strategies have been known to improve overall physical and mental health which allows you to recharge and refresh your mindset for positive outcomes. 

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Meditation

   Mediation offers vast benefits such as improved concentration/focus, better self-esteem and promotes kindness towards oneself. It helps teach the brain to redirect thoughts as well relax physical stressors in the body. Meditation allows for us to fully think through our thoughts and address how to overcome triggers. Below are tips on how to begin the meditation process. 

• Find a comfortable position, naturally allow yourself to breathe and let your thoughts come in and out. 

• You may experience both positive and negative thoughts, and feel as if your brain is cluttered. However, let them come and go naturally, focusing on your breathing. 

• Mediation does not have to be complex. A simple few minutes or so will allow you to reap the benefits, both physically and mentally. 

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Progressive Muscle Relaxation (PMR)

     Progressive Muscle Relaxation, also known as PMR, is a great tool for releasing tension in muscles due to anxiety or stress. Through a process of tightening and releasing the muscles, PMR prepares a pressured body for sleep and relaxation. Especially for student-athletes who stress their muscles on a consistent basis, PMR can drastically improve relaxation. Many say before going to bed is the most ideal time to practice PMR, but any instance where you are seated or lying down works. Below is a link for beginners to Progressive Muscle Relaxation. 

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Similarly to how mediation works, other breathing strategies immensely help redirect thoughts and calm the bodies central nervous system in situations of stress. Because breathing is involuntary, we tend to forget its benefits. With focused breathing, we can learn to regulate our emotions and distract ourselves from initial stressors.  

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Box Breathing

    Box Breathing is an extremely simple, yet effective tool to regulate emotions in a state of panic or stress. Be sure to sit upright and chose a comfortable position.

• Start by breathing in and count to four, letting your lungs completely fill with air.

• Hold your breath for another four seconds. 

• Slowly release the air and exhale for another four seconds.

• Repeat this as many times as necessary.

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Belly Breathing

    Belly Breathing, also known as Diaphragmatic or Abdominal Breathing, can significantly reduce stress and anxiety. The purpose of belly breathing is to refocus our breathing to come from the abdomen rather than from the chest during stressful situations. When the body is stressed, we tend to breathe from our chests in rapid and short breaths. When the body is calm and relaxed, we tend to breathe from our abdomen. If you are struggling to differentiate between the two, put a hand on your abdomen and feel for its rise and fall as you breathe. Below is a video explaining how to go about belly breathing.

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