As the semester winds down, many student-athletes find themselves overwhelmed. Whether you’re mid-season, fighting to maintain academic eligibility, balancing work and NIL opportunities, or dealing with personal stress, it can feel like there’s never enough time in the day. I remember juggling so much during the holidays or after spring break: the combination of physical fatigue, mental exhaustion, and looming deadlines can lead to racing thoughts, sleepless nights, and heightened anxiety. The good news? With the right strategies, you can take control of your anxiety and finish the semester strong. Here are some practical tips to help you manage stress, stay focused, and perform at your best in both sports and academics.
1. Prioritize and Plan Ahead. It’s easy to feel paralyzed when everything seems equally important. Coaches and programs need to win, that NIL opportunity can help you support yourself or your family financially, and without good grades, none of this can happen for you. Take a step back and prioritize tasks based on deadlines and difficulty.
- Use a planner or digital calendar to track assignments, exams, practices, and other commitments.
- Break big tasks into smaller steps to make them feel more manageable.
- Plan study sessions like workouts—block out dedicated time in your schedule.
🔹 Quick Tip: Set reminders on your phone for assignment due dates and upcoming exams to avoid last-minute panic.
2. Manage Racing Thoughts with a “Brain Dump”. When you can’t seem to curb your anxiety, or your mind won’t slow down, try a brain dump—writing down everything that’s on your mind. This might seem like a waste of time, but it can really help.
- Spend 5-10 minutes writing out all of your worries, deadlines, and to-do list items.
- Highlight things you can take action on immediately.
- Let go of the things you can’t control.
🔹 Quick Tip: Keep a small notebook or use your phone’s notes app to jot down thoughts instead of overthinking them.
3. Control What You Can, Let Go of What You Can’t. Not everything is within your control, and that’s okay.
- You can control: your effort in studying, study hall hours, training, and preparation.
- You can’t control: how tough an exam will be or the outcome of a game.
🔹 Mindset Shift: Instead of stressing over thoughts like “what if I fail?” reframe them to ask “what actions can I take right now to prepare?”
4. Use Breathing and Visualization Techniques. Deep breathing exercises can help you reduce your anxiety, slow down racing thoughts and stay in control.
- Box Breathing Method: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat.
- Visualization: Picture yourself completing tasks successfully, whether it’s turning in a paper or winning a game.
🔹 Quick Tip: Try guided meditation apps like Headspace or Calm for stress relief. They have free plans that you can use to help you get through racing thoughts.
5. Set Realistic Goals and Boundaries. With so many responsibilities, burnout is real.
- Set realistic daily goals instead of trying to do everything at once.
- Say no to distractions that don’t align with your priorities.
- Protect your rest—sleep is just as important as training.
🔹 Quick Tip: Instead of scrolling social media before bed, wind down with music, stretching, or a book.
6. Lean on Your Support System. You’re not in this alone. Talk to your coaches, professors, teammates, or a counselor if you’re feeling overwhelmed. Asking for help is a strength, not a weakness.
The end of the semester is tough, but you’ve already handled challenges before—on and off the field. Take it one step at a time, trust your preparation, and give yourself grace.