Strong Minds

How to Keep Your Mind Strong

Connect with Others

Text, call or video chat friends, teammates, coaches and family

Get 8 Hours of Sleep

Avoid caffeine and technology before bed

Stay Active

Exercie 30 minutes a day most days of the week

Eat Healthy Foods

Fill your plate with fruit, vegetables, lean protein or beans and whole grains

Use Strong Minds Strategies

Try deep breathing stretching/yoga and thinking positive thoughts

Ask for Help

Contact your medical provider if you feel overwhelmed

Healthy Sleep Quiz

Sleep is an important ingredient of a strong mind. How healthy is your sleep routine? Take our quiz to find out more.

Where Do You Feel Stress?

Feel Angry?

It’s common to feel angry when you are stressed. When you do feel angry, try taking deep breaths to slow your heartbeat and calm your mind.

Muscle Tension?

Try holding onto a towel with one arm behind your neck and the other behind your back while pulling both ends of the towel as pictured. This will stretch out the muscles in your arms and neck to relieve tension.

Trouble Concentrating?

Try using a stress ball or another kind of item to fidget with to keep your hands busy and your mind on track instead of concentrating on your stress.

Headaches?

Stress headaches can be common. When your head starts to hurt, try some deep breathing exercises and be sure to let a guardian or a doctor know.

Teeth Grinding?

People who grind their teeth often don’t even realize they are doing it. Try some mindfulness exercises to relax your jaw along with the other muscles in your body that may also be tense.

Fatigue?

If you are feeling tired or fatigued, try to practice stretching like seated trunk releases pictured below. While sitting, straighten your arm and lean to the opposite side. Support yourself with the other arm. Hold this stretch for 30 seconds while you breathe deeply. Switch sides and stretch your other arm.

Lack of Interest?

If you are feeling dull and uninterested in the things that normally bring you joy, try changing up your routine by moving to a new location or connecting with friends.

Anxiety?

Anxiety is often brought on by stressful situations. If you are feeling anxious, try thinking or saying positive affirmations or journaling your feelings and thoughts.

Strong Stretching

Use stretches to help release tension from stress to make our minds and bodies feel better.

Butterfly

Sit tall on the floor with the soles of your feet together, knees bent out to sides.
Hold onto your ankles or feet, engage your abdominals, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor.
If you’re too tight to bend over, simply press your knees down.

Hold this stretch for at least 30 seconds.

Sphinx Pose

Lie on your stomach with your legs straight out behind you.
Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.
Press your hips and thighs into the floor and think about lengthening your spine while keeping your shoulders relaxed.
Sit up just enough to feel a nice stretch in your lower back.

Hold this stretch for at least 30 seconds.

Knee to Chest Stretch

Lie on your back with both legs extended.
Pull your right knee into your chest while keeping the left leg straight and your lower back pressed into the floor.
Hold for 30 seconds to 2 minutes.
Repeat on the other leg.

Hold this stretch for at least 30 seconds.