How To Minimize Back-To-School Stress For Your Student Athlete

How To Minimize Back To School Stress For Your Student Athlete

How to Minimize Back-to-School Stress for Your Student Athlete. Back-to-school season is here, and for sports parents, this means everything gets kicked into overdrive. Early mornings, late nights, jammed afternoons, and lots of homework and cramming for tests in between school practices, club practices, and the social pressures of friends and peers. But there are ways to help safeguard them from some of what’s coming. Here are a few essential tips to support your child as they balance one of the most stressful times of the year:

1. Get ahead of the Stress 

Why It’s Important

It’s coming; there is almost no way for your student-athlete to escape it. So you need a plan. You need to help them find strategies and practices to handle it when it smacks them in the face. This will help with their performance in sports and school as well as for their overall health and well-being. Effective stress management techniques enable athletes to learn to handle life’s challenges on and off the field. By fostering emotional resilience, athletes build strong relationships, enhance decision-making skills, and nurture a positive self-image. Prioritizing mental well-being allows athletes to manage their full lives and have more joy in all they do.

How to Do It

• Practice Mindfulness: Encourage practices like deep breathing, meditation, or yoga to calm the mind. These techniques can help athletes stay present and focused on the task, reducing stress and anxiety. For a complete guide to simple mindfulness techniques for your athlete, click here.
• Set Realistic Goals: Help athletes set achievable goals in sports and school that align with their abilities and current situation. This will prevent unnecessary pressure and expectations that could lead to stress. Typically, the best goals are process goals, not end-result goals. Read more about goal setting here.
• Develop Coping Strategies: Teach athletes how to cope with stressful situations by developing a personalized coping strategy. This could include talking to a trusted friend or family member, journaling, or engaging in a creative activity. Get ahead of this and have a plan for when they start to feel overwhelmed.
• Talk It Out And Listen!: Maintain open communication. Encourage your child to share their feelings and concerns with you often. And listen. Truly listen. If they need a break or a change, hear that and take action.
• Seek Support: If stress and anxiety become overwhelming, consider consulting a counselor or therapist.

2. Balance, Balance, Balance

Why It’s Important

A balanced approach to school, sports, and social life can reduce stress and prevent burnout.  But it’s not easy to do these days. Young athletes should prioritize their overall well-being as much or, more importantly, as their performance on the field or court. Encourage them to carve out time for relaxation, hobbies, and friendships outside their athletic commitments. This balanced approach enhances their mental health and fosters a deeper love for their sport, ensuring they remain motivated and engaged rather than overwhelmed. By promoting this balance, parents and coaches help athletes cultivate resilience and the ability to navigate the pressures of competitive sports, ultimately leading to a more fulfilling and sustainable athletic journey.

How to Do It

• Use a Planner: It will help your child keep track of homework, training sessions, and social activities. As a parent, it’s essential that you also help them prioritize social and fun activities; it allows them to know you value this for them, which is critical to you being supportive and not pressuring. Lay out all they are doing, a visual aid to know where and when things need to be cut out or relaxation time can be added in. 
• Set Priorities/Identify Key Tasks: Teach them to prioritize tasks based on importance and deadlines. Focus on what needs to get done immediately and what can wait.
• Encourage Breaks: Ensure they take short breaks between tasks to relax and recharge.
• Break It Down: Divide larger tasks into smaller, manageable steps.
• Stay Flexible: Be prepared to adjust priorities as new tasks come up.

3. Figure Out How To Get Them 8-hours or More of Sleep Every Night

Why It’s Important

Sleep is crucial for growth, recovery, and mental alertness. A consistent sleep schedule helps your child perform better in the classroom and the field. Researchers from the University of Texas Health Science Center in Houston found that teens who don’t get enough sleep are four times as likely to develop major depressive disorders than their peers who do. Other studies show that between 60 and 70% of American teens are mild to severely sleep-deprived. Whether an adolescent gets enough sleep is the strongest single predictor of whether they will get injured playing sports – it has more influence than hours of practice, number of sports played, strength training regimens, gender, or coaching style. Sleep has the most potential to positively impact athletic performance. More than training modifications, coaching, nutrition, or conditioning. Scientists have labeled it “the most potent performance-enhancing activity we know of.” 

How to Do It

• Prioritize it. Understand just how important it is to EVERYTHING your child is trying to accomplish. Without good sleep, it’s nearly impossible to have a positive outcome in any other area of life. Oftentimes, particularly for the multi-sport athlete, the time they should be going to bed, they are just starting their homework. Never mind trying to fit in chores, family dinners, or relaxing. We get you. There is no magic fix here. It’s simply making it a priority. That could mean quitting a secondary sport, not overburdening children with a stressful academic load, limiting the phone/gaming/TV, or a combination of all of the above. But part of being a parent is helping your children make hard choices, and making sleep a top priority is not a suggestion. It is a MUST-DO for our young athletes.
• Limit Screen Time: Encourage your child to avoid screens at least an hour before bed.
• Create a Routine: Develop a calming bedtime routine, such as reading or a warm bath, to signal their body that it’s time to wind down.
• For more Tips, read this article.

4. Reduce Extra/Outside Performance or Fitness Training To Quick 15-minute At-Home Routines 

Why It’s Important

If your kid is 13 and older and is playing competitive sports, often, extra training becomes a part of their routines. In summer, it may have been easier to keep up with specialized training, but once school starts back, the extra 6-7 hours they are spending at school will make it difficult to fit it in, and they will get spread too thin, often giving up sleep or healthy and fun activities to make it work. They need this downtime to stay healthy and to stay in love with their sport. So, swap out the hour-long workout and drive time to a performance coach for 15-minute power training at home, whether it’s performance/skill, speed, jumping, or strength. Find a routine they can do at home 15 minutes before school and or before bed.

How to Do It

• Set simple goals: Don’t try to do too much. Pick one or two skills or areas they want to improve. For example, for a volleyball player – to jump higher and improve arm strength, or for basketball, to work on dribbling with their left hand.
• Find the routine: Preferably from a professional. Book a one-time session, or if you have a performance coach, schedule a session and tell them that this is for a 15-minute routine they can do at home. Videotape the session on your child’s phone so they can see the proper form, duration, and rep count. If you can’t get to a trainer, find a reputable source online and adapt it to 15 minutes.
• Schedule It: Keep an accountability calendar where they can mark off X days they do it. Set the number of days and times so there is no grey area.
• Quality Over Quantity: Focus on quality training. Do everything with as much effort and preciseness as possible.
• Track progress: Anything that’s measurable, have them track their progress, which keeps them engaged and challenged.

 

5. Modify Nutrition For All-Day Energy and Alertness

Why It’s Important

Gone are the lazy days of summer when they could sleep until noon. Here are the hectic full days of Fall with kids rushing out the door to a morning workout or school and hoping to stop at Starbucks on the way. This won’t work. They need good nutrition to get them through the long days. Many kids start their day before sunrise for early morning workouts, followed by a 7-hour school day, afternoon or evening practice, homework, and hopefully recovery. Next to sleep, nutrition will be the biggest predictor of success. It keeps their mood, energy, performance, and alertness levels balanced and optimum to accomplish everything on their way to full plates. So, we need to keep them fueled throughout these long days.

How to Do It

• Eat a Balanced Breakfast: Ensure they start their day with a nutritious breakfast 30 to 60 minutes after waking to kick-start their metabolism and provide the energy needed for morning activities.
• No Time, No Problem: Often, they won’t have time for a balanced breakfast 30 minutes after waking. Most are running out the door, barely having brushed their teeth. When your athlete is short on time, blend them a smoothie: Greek yogurt, a banana, and a handful of spinach. This combination offers a balance of protein, carbohydrates, and essential vitamins. It’s easy to prepare and drink on the way to practice and provides sustained energy without weighing them down. A whole-grain wrap with nut butter and sliced apples is another excellent choice. Click here for easy on-the-go health snacks.
• Snack Smart Throughout the day: Encourage small, healthy snacks every 2-3 hours to maintain energy levels and avoid feelings of fatigue throughout the day. If they refuse to pack a lunchbox, you’ll need some non-perishables, easy to throw into backpack snacks. Here are a few suggestions:
  • Peanut butter and jelly sandwich
  • Trail mix with nuts, dried fruit, and whole-grain cereal
  • Rice Cakes with peanut butter or dark chocolate. Just discovered these, and they taste amazing.
  • Dried Fruit: Options like apricots, peaches, or apple slices can provide quick energy and are rich in natural sugars and fiber.
  • Granola Bars: Select varieties that are low in added sugars and high in whole grains and oats for optimal energy benefits.
  • Popcorn: Air-popped or lightly salted popcorn can be a fantastic whole-grain snack that satisfies munching cravings and offers a source of carbohydrates.
  • Roasted Chickpeas: These crunchy snacks are high in protein and fiber while being deliciously satisfying.
  • Dark Chocolate: Offering a small piece can satisfy a sweet tooth while providing antioxidants and a quick energy source.
• Hydration Matters: Remind your child to drink water consistently, especially before, during, and after workouts. Staying hydrated can drastically improve performance and recovery and maintain energy throughout the day.
• Suggested Foods for Energy and Alertness
  • Breakfast: Oatmeal topped with fresh fruits like bananas or berries and a sprinkle of nuts or seeds for added protein and healthy fats. Adding a side of Greek yogurt can also provide essential probiotics and protein.
  • Lunch: A whole grain wrap loaded with lean protein such as turkey or chicken, along with plenty of veggies like spinach, cucumbers, and peppers, offers a balanced mid-day meal. Pair it with a piece of fruit or a handful of nuts for an energy boost.
  • Snacks: Keep snacks simple yet effective. Options like apple slices with almond butter, mixed nuts, or whole-grain crackers with hummus can keep energy levels steady. 
  • Dinner: Aim for a balanced plate featuring grilled salmon or chicken, steamed vegetables like broccoli or carrots, and quinoa or brown rice. This combination provides essential proteins, vitamins, and complex carbohydrates to aid recovery and growth.

Conclusion

Returning to school while balancing youth sports is no easy feat, but your young athlete can excel in both areas with proper planning and support. Remember, the key is to maintain balance, prioritize well-being, and foster a positive environment.