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?

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 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

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.