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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?

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.
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.
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 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.


  1. Sit tall on the floor with the soles of your feet together, knees bent out to sides.
  2. 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.
  3. If you’re too tight to bend over, simply press your knees down.
Hold this stretch for at least 30 seconds.

Sphinx Pose

  1. Lie on your stomach with your legs straight out behind you.
  2. Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.
  3. Press your hips and thighs into the floor and think about lengthening your spine while keeping your shoulders relaxed.
  4. 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

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

Hold this stretch for at least 30 seconds.

Use Positive Affirmations

Use positive messages to improve our confidence and ability to handle stress.
I am strong. Every day I am becoming stronger, mentally and physically. I take steps to keep my body healthy and my mind strong each and every day.
I am brave. I can do hard things. I face my fears and I give my best, even in the face of challenges and adversity.
I CAN do it! Each day, I let go of negative thoughts and I focus on empowering beliefs that help me reach my greatest potential.
I am a success story and I am fully capable of achieving my goals, pursuing my passion and nurturing my heart’s desires.
I am unique. There is no one else like me. I am worthy of the very best in life. I am enough as I am. I do not need to prove anything to anybody.

Stressed? Try This Deep Breathing Exercise

Triangle Breathing
Use deep breathing as a tool anytime and anywhere to help ourselves feel better when we are nervous or stressed.

Stress and You

Use a stress ball to help you feel better when you are stressed.
Great Job!

Squeeze a stress ball for 3 seconds.

Great Job!

Release the ball slowly.

Great Job!

Repeat 5 to 10 times for 1 minute.