The Athlete's Edge

Welcome to our monthly Student-Athlete Mental Health & Wellness newsletter! The fall season is in full swing, and as we head into the colder months, it's essential to keep our focus on both our mental and physical well-being. This month's newsletter is packed with helpful resources for student-athletes and their families to stay strong, focused, and motivated.

Remember, it’s about progress, not perfection!

With exams, practices, and games piling up, it’s easy to feel overwhelmed. This November, challenge yourself to keep your focus on both your academics and your sport. Set daily goals for study sessions, practice drills, and self-care, and remember: success in both your sport and your studies comes from consistent effort.

• Specific: Be clear on what you want to accomplish. Instead of "study more," set a goal like "study biology for 30 minutes daily."
• Measurable: Choose goals that allow you to track progress. For example, aim to complete three math practice problems or run drills for 20 minutes.
• Achievable: Keep goals realistic. If you know you have a busy schedule, set a goal that you can realistically meet, like improving your free-throw percentage by practicing twice a week.
• Relevant: Make sure each goal aligns with your priorities. If both academics and sports matter to you, create goals that balance the two.
• Time-bound: Set a time limit. Aim to achieve your goal within a day, a week, or a month, giving yourself something to work toward.

Thanksgiving break is coming up, which means plenty of food! Enjoy those family meals, but don’t forget to fuel your body with healthy choices. A balanced diet will help you keep your energy high and your mind sharp, both on and off the field.

Here are three quick snacks, perfect for fueling up while on the go.

1. String Cheese & Apple Slices

• Why It Works: A combination of protein from the cheese and fiber from the apple helps keep energy levels steady.
• Tip: Pair with a handful of whole-grain crackers for added crunch and carbs.

2. Greek Yogurt & Berries

• Why It Works: Greek yogurt is rich in protein and probiotics, while berries provide antioxidants and natural sweetness.
• Tip: Choose plain or low-sugar yogurt for a healthier option and add a sprinkle of granola if you like some extra texture.

3. Trail Mix Packets

• Why It Works: Pre-packaged trail mix with nuts, seeds, and dried fruit is easy to grab and provides a good balance of healthy fats, protein, and carbs.
• Tip: Look for a mix that includes dark chocolate chips for a touch of sweetness without too much added sugar.

Mindfulness doesn’t have to mean sitting quietly in meditation it can be part of your daily routine, helping you stay focused, calm, and present even on the busiest days. Here are some ways to bring mindfulness into everyday tasks, allowing you to strengthen your mental game both on and off the field.

1. Putting on Your Gear

• Mindfulness Tip: As you lace up your shoes or put on your uniform, take a few deep breaths. Notice the feel of each item your gloves, helmet, or shoes and imagine them helping you prepare to give your best performance.

2. Warming Up Before Practice or a Game

• Mindfulness Tip: Pay close attention to each stretch and movement. Feel the pull in your muscles, the ground under your feet, and your breathing as it deepens. As you move, mentally set your intentions for practice or the game ahead, focusing on one thing you want to improve.

3. Drinking Water

• Mindfulness Tip: Instead of chugging water quickly, pause and notice the temperature and feel of each sip. Imagine it refreshing your body and mind, preparing you for the next moment with more energy and focus.

4. Visualizing During Breaks

• Mindfulness Tip: Take a moment during breaks to close your eyes and visualize a successful move, shot, or play. Picture yourself completing it with calm confidence. This can help you feel ready and focused when you’re back in action.

5. Cooling Down After Practice

• Mindfulness Tip: After a workout or game, take a few minutes to focus on stretching. Notice your breathing and any feelings of tension or relaxation in your body. This time can help you unwind, reset, and reflect on the hard work you put in.

As a parent, you play a crucial role in supporting your student athlete’s journey. Here are some ways to encourage their growth this month:

• Academic Check-Ins: November can be a challenging time academically. Encourage your athlete to stay on top of their studies, and remind them that academics are just as important as athletics.

• Healthy Communication: Sometimes, athletes may not openly share their stress or struggles. Let them know you’re there to listen, no matter what. Providing a safe space to vent or discuss their challenges can make a big difference.

• Rest and Recovery: Make sure your athlete is getting enough rest, especially during high-stress periods. Encourage them to take recovery seriously, including getting quality sleep, which is essential for both performance and overall health.

November is a great month to practice gratitude. Take a few minutes each day to think of three things you’re grateful for, whether it’s your teammates, family, a recent achievement, or even a great meal. Gratitude has been shown to reduce stress, improve mood, and increase mental resilience, all of which are beneficial to athletic performance.

Stay Strong, Stay Positive!