Mental Wellness

When we think about athletic training, physical conditioning, skill development, and nutrition often come to mind. While these are undoubtedly crucial, there's another critical component that can significantly impact an athlete's performance: mental training. For student athletes, especially those involved in competitive sports like volleyball, practicing mental exercises is essential for managing pressure, enhancing focus, and achieving peak performance.

The mental aspect of sports is often the difference between good and great performance. By prioritizing mental exercises, student athletes can enhance their focus, manage stress, and build resilience, ultimately leading to improved performance on the court. Remember, the mind is a powerful tool – train it just as diligently as you train your body, and you'll unlock your true athletic potential.

What does mental training give an athlete?

  • Improved Focus and Concentration

    Mental exercises help athletes stay present and maintain concentration during crucial moments in a game. Techniques like mindfulness and visualization can sharpen focus, allowing athletes to perform tasks with greater precision and consistency.

  • Enhanced Emotional Regulation

    Competitive sports can evoke a wide range of emotions, from anxiety and frustration to excitement and joy. Mental training equips athletes with tools to manage these emotions effectively, preventing negative feelings from impacting performance.

  • Increased Resilience Under Pressure

    Sports are fraught with challenges, setbacks, and pressures. Building mental resilience through cognitive-behavioral techniques enables athletes to bounce back from adversity, maintain motivation, and keep striving toward their goals.

  • Better Stress Management

    The pressure to perform well, meet expectations, and maintain a balance between academics and sports can be overwhelming for student athletes. Mental exercises like progressive muscle relaxation and deep breathing can reduce stress levels, leading to better overall well-being and performance.

  • Stronger Interpersonal Relationships

    Effective communication and teamwork are fundamental in sports like volleyball. Practicing interpersonal effectiveness skills can enhance an athlete's ability to interact positively with coaches and teammates, fostering a supportive and cohesive team environment.

How do I get started?

We offer education, tools and tips to get you started on training your mental game. For additional assistance and advanced intervention, reach out to our Mental Performance Coaches - Licensed Mental Health clinicians. If you need immediate assistance, please reach out to your local healthcare provider or emergency services. Help is always available.

Learn about helpful therapeutic modalities, tools and tips!

  • CBT is a widely used therapy that focuses on identifying and changing negative thought patterns and behaviors. It is based on the idea that our thoughts, feelings, and behaviors are interconnected and that changing one can change the others.

  • ACT is a type of psychotherapy that helps individuals accept their thoughts and feelings rather than fighting or feeling guilty for them. It encourages commitment to personal values and taking action towards those values, despite any negative thoughts or emotions.

  • DBT is a cognitive-behavioral treatment emphasizes balancing acceptance and change, integrating strategies from various therapies. It is base on 4 key elements emotional regulation, distress tolerance, interpersonal effectiveness and mindfulness.

CBT Exercises

Cognitive Restructuring

Identify Negative Thoughts: Write down any negative or self-defeating thoughts you have about your performance. Challenge these thoughts by examining the evidence for and against them and replacing them with more balanced, realistic thoughts.

Exposure Training

Gradual Exposure: If certain aspects of the game (e.g., serving in front of a crowd) cause anxiety, gradually expose yourself to these situations in a controlled manner to build confidence and reduce fear.

Behavioral Activation

Positive Activity Scheduling: Plan and engage in enjoyable and meaningful activities outside of volleyball to maintain a balanced life and reduce stress. Spend time with others and engage in additional activities that bring you joy and success.

Relaxation Techniques

Progressive Muscle Relaxation: Practice tensing and then relaxing different muscle groups to reduce physical tension and promote relaxation.

ACT Exercises

  • Identify Values: Write down what is most important to you in sports and life (e.g., teamwork, perseverance, sportsmanship). Reflect on how these values can guide your actions on and off the court.

  • Label Your Thoughts: When negative thoughts arise (e.g., "I’m not good enough"), practice acknowledging them without judgment by labeling them (e.g., "I am having the thought that I’m not good enough").

  • Willingness to Feel: Practice being open to experiencing discomfort (e.g., anxiety before a game) without trying to avoid or change it. This can help reduce the impact of negative emotions on performance.

  • Goal Setting: Set specific, achievable goals based on your values. Break them down into actionable steps and regularly review your progress.

DBT Exercises

  • Mindfulness Practice

    Breathing Exercises: Focus on your breath for a few minutes each day. This can help center your thoughts and reduce anxiety before games.

    Body Scan: Lie down and mentally scan your body from head to toe, noting any areas of tension and consciously relaxing them.

  • Distress Tolerance

    TIPP Skills (Temperature, Intense Exercise, Paced Breathing, and Progressive Relaxation): Use these skills to manage acute stress or anxiety.

    For example, splash cold water on your face (temperature) or do jumping jacks (intense exercise).

  • Emotion Regulation

    Opposite Action: When feeling anxious or discouraged, engage in activities that produce opposite emotions, such as listening to uplifting music or engaging in a fun, distracting activity. Be creative, as your coach or peers for help and find a way to reset your emotional reactions.

  • Interpersonal Effectiveness

    DEAR MAN (Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate): Practice this technique to communicate effectively with coaches and teammates, ensuring your needs are met while maintaining positive relationships.