October 3, 2023

5 recommendations from a previous college student-athlete to aid mental overall health and nicely-becoming

Vedika Anand is a previous women’s tennis pupil-athlete at Wagner and chair of the Northeast Conference’s University student-Athlete Advisory Committee. She now is a member of the Psychological Wellness Advisory Group and functions for the Specialist Tennis Players Affiliation.

As portion of the NCAA’s amplification of student-athlete voices all through Psychological Wellness Awareness Thirty day period, Anand shares some ideas she utilised all through her expertise as a pupil-athlete for supporting her personal mental well being and perfectly-becoming.

When I started my journey as an worldwide university student from India in 2016, I always assumed that the most complicated components of university would be adapting to American society, studying to are living independently and becoming away from my house and my loved ones.

I started out enjoying tennis at the age of 6 with a aspiration of turning into the finest tennis player I could. I expended hrs, times, months and a long time coaching to reach that aim.

But by the time I began competing as a Division I athlete at Wagner, I understood that my most challenging job was really currently being equipped to sustain my psychological fitness along with my actual physical health.

As a psychology significant and with an avid interest in mental wellbeing and properly-getting for athletes, I designed techniques as a result of my knowledge that ultimately led me to grow to be stronger mentally on and off the courtroom.

Here’s what served me.


The strategy of rehearsing a talent, efficiency or schedule in your head can be valuable. College student-athletes can photograph the actions and engage in the kinesthetic component of imagery.

Sachin Tendulkar, a famous cricketer from India, talked about how he utilized visualization as a suggests of pregame preparation. Tendulkar would assemble every single doable end result that could possibly occur on the industry in his intellect so that when he was bodily on the field, nothing would arrive as a surprise. 

When I utilised it, it boosted my confidence, decreased worry and increased determination.

If you have not experimented with it in advance of, give it a opportunity! Prior to your match or match, visualize what is to appear. Realistically you simply cannot forecast anything, but you can go by way of the movements, the plays, the scenarios and the approaches in your head.  

Positive self-chat

“I am the biggest. I claimed that even in advance of I knew I was,” stated Muhammad Ali, who was outwardly incredibly confident and boastful.

The act of speaking to on your own positively gives great feelings and can shift your thoughts to a much better location. Distractions and other failures would clog my head. To aid myself internally, I generally tried using to steer clear of a adverse design and style of imagining.

We usually listen to the phrase “imagine in by yourself,” but no one particular talks about how that truly will work. Consider talking positively to by yourself in front of the mirror. It helped carry me back to the present moment and set the tone for a beneficial perspective. 

Previous Wagner women’s tennis college student-athlete Vedika Anand designed her individual very well-remaining approaches to enable her come to be mentally more robust on and off the courtroom.


Contact it leisure or meditation. Do whichever to quiet your head. Different techniques would decrease tension, strengthen my emphasis and control stress.

LeBron James has been on the report stating he would do respiratory exercises through timeouts or halftime to assistance tranquil his nerves — and he’s one of the best basketball gamers of all time!

I have used relaxation strategies to bring me back again to the present and assistance me change just after a tough match where by my feelings and nerves had been substantial.

It can experience silly but check out to just take 5 to 10 minutes of your working day, ideally at the start, to near your eyes, sit straight and breathe in and out deeply.

What helps me is focusing on my respiration sample. Try out to maintain your head as cost-free and disengaged as achievable. I applied a related procedure in the course of changeovers of my matches. It was straightforward to think about how I missing former details or how I am going to get foreseeable future factors.

Retaining myself mentally in the minute by focusing on my breath, aided me emphasis on what was occurring proper there in front of me.


It is straightforward to get overwhelmed with the broad priorities and insane timetable that we have to juggle as student-athletes.

The key is to be prepared forward of time. Generate a timetable. This does not imply just jotting down your classes and teaching instances. Write down timings for anything in your regulate which includes meals, screen time, time with family/close friends, coaching recovery/rehab, homework and extracurriculars.

You may possibly not want to schedule out each individual single working day, but you will be grateful to have a plan on the days where you really feel a lot more overcome or are busier than standard.  


I still left this a single for past due to the fact I believe that it is the most vital for all pupil-athletes.

Stability in lifestyle is the critical to sustainability.

Equilibrium usually means you give oneself a working day of relaxation when your brain and entire body want it. Equilibrium usually means recognizing and looking for aid even when you do not want to. Stability usually means that if you devote 80% of your time attempting to chase your athletic and educational targets, you expend 20% of your time winding down or performing a thing you actually enjoy exterior of your priorities and commitments.

As the Association’s nationwide centre of excellence, the NCAA Activity Science Institute functions intently with the Committee on Aggressive Safeguards and Professional medical Aspects of Sports and is fully commited to serving and educating the membership.

Snooze may possibly play a part in athletic effectiveness, personal injury danger and recovery, tutorial overall performance, and psychological health and fitness. For much more info on suggestions for restorative slumber, evaluate the Slumber and Wellness for Collegiate Athletes Reality Sheet.

For additional data on psychological wellness, make sure you go to the Sports Science Institute’s mental overall health site. For additional information on tips for supporting and promoting pupil-athlete psychological health and fitness, remember to take a look at the Athletics Science Institute’s psychological wellness most effective methods website page and access assets built to assist athletics division team, meeting offices and campus stakeholders carry out the Mental Well being Finest Procedures.