Lifestyle Changes

Why?

Improving small daily routines can have a large impact on your mental health. Simple habits such as getting consistent sleep, taking short walks, drinking enough water, or creating a few minutes of quiet in your day to reflect can help regulate your mood and give your mind some stability. Making small choices for yourself everyday can build momentum and make stress feel more mangeable and help create a feeling of control of your life. Over time, small routines can add up, creating a healthier, calmer version of yourself.

Prioritize Adequate Sleep

8-10 hours of sleep per night
Don't be afraid to let yourself rest beyond that if overworked
Be cautious of intense oversleeping

Nutrition

Carbohydrates:
- Body’s primary energy source
- Whole grains, fruits, vegetables, pasta
- Pre-workout snack example: 1-2 hours before workout - some fruit
- Post-workout meal example: 30 minutes-2 hours after workout - brown rice or quinoa
Protein:
- Essential for muscle repair/growth
- Lean meats, eggs, dairy, beans, chickpeas, lentils
- Post-workout meal example: chicken, fish, or eggs alongside carbohydrates
Fats
- Provide long-term energy and help with vitamin absorption
- Nuts, nut betters, avocados, olive or avocado oil
Hydrate yourself by drinking water before, during, and after activity
- Electrolyte powders are beneficial for hydration

Focus Sessions

Work on pre-practice mediation, focus sessions, or anything that may help ease your mind

5 Finger Breathing
Listen to music
Visualize yourself performing to the best of your ability
Participate in a hobby that you enjoy

Communication

Don’t be afraid to reach out to a school counselor, your doctor, or to open up to friends and family
- Talking and encouraging open communication is a key factor in maintaining good mental health

Recovery Time

Listen to your physical therapist, athletic trainer, healthcare provider, or any medical professional who may be helping you
Do not play through pain
Do not rush back to the game before you are fully recovered
- A prolonged injury due to early return is often the consequence