Coping Skills & Strategies

COPING SKILLS & STRATEGIES

Cognitive Reframing

Cognitive reframing will help one identify irrational/maladaptive thoughts and challenge/reframe those thoughts to find positive and more helpful alternatives.

Click here to learn how to reframe your negative and intrusive thoughts. This may take some time at first, but after a while you will learn to do it automatically.

Worry Time

Many people that struggle with anxiety believe that they are unable to control their thoughts. However, this is untrue as one can learn to control how often and how long he or she worries. Scheduling "worry time" can help break the bad habit of chronic worrying although it will take time and practice.

"Worry time" may feel funny at first, but try your best to do it anyways and not give in to the potentially uncomfortable feelings.

Step 1: Schedule "worry time" each day and put it on your calendar. Set aside 15 minutes in the morning or afternoon, not right before bed.

Step 2: During your 15 minute "worry time" go ahead and write down all of the worries that are coming to your mind. You do not need to focus on solving any problems during this time, but if that is where your mind takes you then that is okay. This is the time to give your worries the attention that they are so desperately seeking.

Step 3: Once worry time is up, it is time to pack it away and not open it back up until the next scheduled "worry time." It may help to visualize putting all of your worries in a lock box that can only be opened once per day.

Step 4: As you move on to your next daily activity, be intentional about what you want to focus on.

If you find yourself worrying between "worry times" remind yourself that you need to let go of the thoughts until the next scheduled "worry time." This will most likely be hard at first, but as you know...practice makes perfect. Think of it as strengthening your thought control muscle. At the end of each week feel free to look over what you have been writing down to observe patterns and repeat worries.

Cost-benefit analysis/pros & cons list

As a student-athlete, one may find themselves having to make major decisions such as whether or not to continue on in one's sport, transferring, which major to declare, taking a four or five year graduation track, whether or not to pursue an internship, and more. Having to make major decisions can lead to anyone feeling anxious and lost. By completing a cost-benefit analysis, one can help gain clarity about decisions and be sure to not make decisions based on impulse.

Step 1: Grab a pen and paper.
Step 2: Write down the different options that you are considering.
Step 3: For each option listed, be sure to write down the potential benefits of that choice. Examples: New friends, fresh start, better education, etc.
Step 4: For each option listed, be sure to write down the potential costs of that choice. Examples: More work required, have to relocate, etc.
Step 5: Wait 24-48 hours to re-review the lists.
Step 6: As you revisit your lists, see whether the costs or benefits outweigh one or the other. This may point one in a certain direction or may help you recognize that additional questions need to be answered before a decision can be made.
Step 7: Consult a friend, family member, or advisor if needed as they may add some things that you did not come up with originally.

Mindfulness Mediation

Student-athletes typically have demanding schedules that may lead to them feeling overwhelmed. Mindful meditation can help one bring his or her mind to the present without drifting into worries or concerns about past experiences or future demands. This can be done by focusing one's breathing.

Click here for guided meditations!

Deep Breathing

Additional resources: Click here!

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