5 Mindfulness Tips for College Student-Athletes at the End of the School Year 

Written by JoAnne Bullard, Psy.D., CMPC, MSPE, CSCS

Most college student-athletes face a mix of emotions as the school year ends.  There are usually numerous elements to balance, which can make an athlete feel that they’re being stretched too thin.  Between the end of classes, studying for final exams, playoff games, travel, award ceremonies, and planning for the summer, it’s easy for an athlete to feel overwhelmed.  Staying mindful during this time can assist athletes in staying calm, maintaining control, managing their stress, and remaining connected to themselves.  

Here are five mindfulness tips to help student-athletes finish the school year strong — both in the classroom and on the field.

Tip #1: Focus on One Thing At a Time 

When stress levels rise, feeling overwhelmed and out of control can be very common. Trying to multitask, studying for exams, finishing assignments, practicing, working with groups, etc., might seem like the best options. The truth is, sometimes multitasking when feeling rushed could actually not work in your favor, as some may feel more stressed and less productive overall.  

The important concept is to work on being present in the moment by focusing on one thing at a time.  Some examples of being present in the moment include:

• Putting away the phone when studying or doing work.

• Focusing on the specific drills and instructions when at practice instead of thinking about other items you need to accomplish.

• Implement breaks every 20-30 minutes to allow you to get up, move your body, stretch, or incorporate mindfulness activities.

Tip # 2: Connect to Your Breath 

One of the most powerful tools you have control over is your breath.  Learning to connect to your breath will assist you in anchoring to the present moment and becoming centered.  When feeling overwhelmed, the body activates the sympathetic nervous system (the fight or flight response). It sends signals throughout your body, including a tight chest, increased heart rate, challenges with mental clarity, and shallow breathing.  Listening to these signals can help you recognize the need to implement breathwork strategies to activate the parasympathetic nervous system for rest and recovery.  

The best part about breathwork strategies is that they are easy to implement! Think about it…you’re always breathing—now it’s time to take control of how you breathe!  

One common breathing technique is known as box breathing.  To do this successfully, follow these steps:

• Inhale through the nose for 4 seconds.

• Hold at the top of the inhale for 4 seconds.

• Exhale through the mouth for 4 seconds.

• Hold at the bottom of the exhale for 4 seconds.

Tip #3: Give Yourself Permission to Rest

As pressure rises, it is very easy to think, “I’ll rest after everything is done.”  This might seem like a simple philosophy, but the truth is that without physical and mental rest, you could be more likely to experience mental exhaustion or even burnout.  

Rest is an essential element for performance success, both academically and athletically.  Rest is not you being lazy or giving up.  Rest is needed!  Learning how to incorporate mindful rest is important.  

Here are some examples: 

• Schedule short breaks between tasks.

• Get outside in nature and take mindful walks.

• Establish a sleep schedule to prioritize even if you feel like pushing through and pulling an all-nighter.  

Tip #4: Stay Connected to Your WHY

There is a reason why you’re in school and playing your sport.  Sometimes, when pressure rises, it is easy to forget WHY you began this journey.  Spending time reconnecting to your personal reasons for playing your sport and pursuing your education can be an excellent way to become grounded.  Having a defined WHY can help you revisit your meaning and purpose as a student-athlete and help you grow and develop along the way.   

To help you reconnect with your WHY, consider asking yourself the following questions:

• Why do I love this sport?  Why am I playing on this level?

• What motivates me to push through challenges?

• What are my academic goals?

• What am I grateful for as this semester comes to a close?

Tip #5: Build Trust in Yourself 

During finals, it can be very common to overthink and focus on the outcomes.  When your headspace centers around worry or hesitation, you might feel that you will not be capable of completing all the items on your list or even the pressure of perfection.  Instead of allowing this feeling to take over, grant yourself the opportunity to let go and be present.  Trust in your preparation and all the work you’ve put in throughout the semester.  

Being mindful allows you to shift your focus from perfection to effort and being present.  Let yourself be proud of the progress you have made throughout the semester.  Celebrating the small wins will also help you feel accomplished and proud of your achievements.  

Mindfulness is an ability that every athlete possesses.  Implementing mindfulness strategies helps you develop self-awareness and become more in tune with yourself.  As you wrap up this semester, try to implement some of these strategies to help you stay connected to yourself, develop confidence, and stay present in the moment.  Never forget to trust yourself and remember that you are prepared!  

Good luck with your finals!