Student-Athlete Resources

• Key tips include building a support system, engaging in self-care, managing performance anxiety, and setting realistic goals. Emphasis is placed on mindfulness and stress management to maintain both mental and physical health.
  
  
• 1. Visualization: Mental rehearsal of actions, such as match scenarios or specific plays, can reduce stress, boost confidence, and enhance motivation. Visualizing various outcomes prepares the mind for real-life competition.
  2. Positive Self-Talk: Speaking to oneself positively helps shift focus and reduces negative thinking. It helps create a positive mindset and improves resilience during stressful moments.
  3. Relaxation Techniques: Techniques like breathing exercises help athletes stay present, reduce anxiety, and maintain focus. Deep breathing during high-pressure moments, such as during a game, can bring athletes back to the present.
  4. Preparation: Structuring a well-organized schedule allows athletes to manage their busy lives effectively. Planning out not only training but also meals, downtime, and academic work can prevent feelings of overwhelm.
  5. Balance: Maintaining balance is crucial for long-term mental health. This involves giving oneself rest, seeking help when needed, and enjoying activities outside of academic or athletic commitments to sustain both mental and physical well-being.
• 
  
  
  • Barriers to Seeking Care: College athletes face unique obstacles such as stigma, frequent travel, lack of time, cost, and confidentiality concerns. Many athletes struggle to access mental health services due to their demanding schedules and fear of judgment.
    
    
  • Disproportionate Impact: Mental health concerns are more prevalent among female athletes, athletes of color, LGBTQ+ athletes, and those facing economic hardship.
    
    
  • Solutions: To create a supportive environment, colleges should:
    1. Promote Diversity among athletic staff to reflect student demographics, making mental health support more accessible.
    2. Enhance Awareness of available mental health resources, ensuring student-athletes know where to seek help.
    3. Reduce Stigma by fostering open dialogue about mental health and making mental health resources easily accessible.
• 1. Seeking mental health support, which includes counseling services.
  2. Practicing self-care by balancing rest, nutrition, and mental exercises.
  3. Building a strong support network of teammates, friends, and family.
  4. Normalizing conversations about mental health to reduce stigma within sports environments.

The Student Wellness Center and Lewis Athletics offer annual and ongoing mental health screening opportunities.

1. Early Detection of Mental Health Issues
College athletes are at an increased risk of mental health challenges due to factors such as intense practice/training schedules, academic pressures, performance expectations, and the transition from adolescence into adulthood. Mental health screenings offer a proactive approach to identifying conditions like depression, anxiety, and stress-related disorders before they escalate into something much harder to overcome. Early intervention can lead to more effective treatment, reducing the risk of long-term psychological effects.

2. Improved Athlete Performance and Well-being
Mental health goes hand-in-hand with athletic performance. Athletes dealing with untreated mental health issues may experience decreased concentration, motivation, and overall performance. By addressing mental health concerns through screenings, and the support that follows, athletes are better equipped to handle the pressures of competition. Furthermore, an athlete's emotional well-being directly impacts their recovery time and ability to manage injuries, ensuring that they perform at their best.

3. Decreased Stigma Around Mental Health
For many athletes, especially in high-performance environments, there is often a stigma surrounding mental health discussions. Screening programs create an opportunity for open dialogue, normalizing the importance of mental health care and reducing the stigma. This fosters an environment where athletes feel comfortable seeking help when needed, thereby promoting overall mental wellness.

4. Holistic Approach to Athlete Development
Mental health screenings contribute to a holistic approach to athlete development. Athletes are not just student-athletes; they are individuals with complex needs that extend beyond physical training. Mental health screenings acknowledge that the psychological aspect of an athlete’s life is just as important as their physical and academic growth. This comprehensive view supports well-rounded development and creates a more supportive and understanding athletic culture.

5. Long-Term Benefits for the University
Implementing mental health screenings as part of an athlete’s routine health check-ups provides a long-term benefit to the university. Healthy athletes are more likely to graduate on time, experience fewer injuries, and remain committed to their sport. Additionally, universities with robust mental health support programs tend to experience higher retention rates and a stronger reputation for athlete care. This attracts potential recruits and reflects well on the institution’s commitment to student-athlete welfare.

6. Legal and Ethical Responsibility
Universities have a legal and ethical obligation to provide their students, including athletes, with access to comprehensive health services, including mental health care. By implementing screenings, institutions demonstrate their commitment to fulfilling this responsibility and addressing the growing need for mental health resources in collegiate athletics. This can also help mitigate the risk of lawsuits related to neglecting mental health issues among athletes.

7. Building a Culture of Support
By prioritizing mental health screenings, universities can foster a culture where mental health is viewed as an essential part of the athletic experience. Coaches, staff, and administrators can be better equipped to support athletes, creating an environment of care that extends beyond the playing field. This culture shift can have a positive impact on the overall campus climate, promoting mental well-being across all student populations, not just athletes.

Take a free, anonymous mental health screening today:

Sleep Hygiene: Student-Athlete Sleep Checklist for Peak Performance

1. Stick to a Consistent Sleep Schedule (Wake up and go to bed at the same time every day — even on weekends or off-days — to support your natural body clock.)
2. Aim for 8–9 Hours of Sleep (Most athletes need more than the general adult recommendation of 7–8 hours to support recovery and performance)
3. Limit Screen Time Before Bed (Avoid phones, laptops, and TVs at least 30–60 minutes before bed to reduce blue light exposure and improve melatonin production.)
4. Build a 20-30 min Wind-Down Routine (e.g., stretching, reading, journaling, deep breathing)
5. Create a Sleep-Friendly Environment (cool, dark, quiet, reserve your bed for sleep only)
6. Avoid Late-Day Caffeine
7. Use the 20-Minute Rule (get out of bed if you can’t sleep and do something calm, avoid screens)
8. Nap Wisely (short naps, avoid late-day naps)

Mental Health MythBusters for Athletes
Purpose: Normalize mental health care and dismantle harmful beliefs that prevent athletes from seeking help.

Common Myths and Reframes:

• Myth: “Talking to a counselor means I’m weak.”
  ÌýReframe: Research shows that seeking help is linked to greater resilience, not weakness. Engaging in mental health support is a strength that contributes to both personal growth and performance enhancement (Watson, 2005).
  
  
• Myth: “I don’t have a ‘real’ problem unless I’m in crisis.”
  ÌýReframe: Counseling helps with everyday stressors, not just emergencies. Early intervention improves outcomes and prevents escalation (Rickwood et al., 2007).
  
  
• Myth: “Talking to a counselor means I’m weak.”

Tips & Tricks

Sleep & Recovery Tips

Why it matters:
ÌýSleep is shown to have profound impact on performance and mental well-being. Sleep deprivation impairs reaction time, mood regulation, cognitive performance, and physical recovery — all critical for athletes (Mah et al., 2011).

Try:

• Sleep Extension Intervention — A study by Mah et al. (2011) with Stanford athletes found that extending nightly sleep to 9+ hours improved sprint times, reaction time, and mood.

Academic Stress & Time Management Tips

• Implementation Intentions (“If-Then Planning”): Helps automate decision-making. E.g., “If I get back from practice at 6pm, then I’ll eat and start my paper by 7pm.”
•  
• References: Gollwitzer & Sheeran (2006), Cirillo (2006), Sirois & Pychyl (2013).

Athletic Performance Tips Eduardo Castillo, LPC – Mental Health Counselor/Sport and Human Performance Specialist at º£½ÇÉçÇø

• Schedule a Student Wellness Center Care Connect appointment here.
• For more information and wellness resources, see The Well.