3 answers
Kilinahe
Student
Honolulu, Hawaii
1
Question
Asked
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How do I maintain physical and mental health while juggling academics and athletics?
I'm currently a first-year college student, majoring in Engineering Physics and playing football. Thus, I experience a heavy course load and extensive workouts.
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3 answers
Wong Loke Yuen
Head of Programme cum Senior Lecturer
645
Answers
Johor Bahru, Johor, Malaysia
Updated
Wong’s Answer
Hi Kilinahe. One of the most important steps is managing your time effectively. When you have classes, labs, practices, games, and homework, planning your days helps a lot. Try using a weekly schedule where you block out fixed commitments like classes and practices first. Then, fill in study time, meals, and rest. Seeing everything laid out can keep you from feeling overwhelmed and helps you stay organized.
Your physical health depends on more than just training for football. Because your workouts are intense, you need to give your body the fuel it needs. Try to eat balanced meals and get enough rest. This helps your muscles recover and improves your focus in class. Try going to bed at the same time each night and limiting screen use before bed to improve your sleep quality.
Your mental health matters just as much as your physical health. Being a student-athlete can bring stress, pressure, and long days. Therefore you need to find small ways to relax, like listening to music, talking with friends, or taking a short walk outside. If you ever feel overwhelmed, don't hesitate to reach out for help. Your college's counseling center, academic advisors, or athletic staff can give support.
With the right strategies and support, you can succeed in both your classes and your sport while staying healthy and balanced.
Your physical health depends on more than just training for football. Because your workouts are intense, you need to give your body the fuel it needs. Try to eat balanced meals and get enough rest. This helps your muscles recover and improves your focus in class. Try going to bed at the same time each night and limiting screen use before bed to improve your sleep quality.
Your mental health matters just as much as your physical health. Being a student-athlete can bring stress, pressure, and long days. Therefore you need to find small ways to relax, like listening to music, talking with friends, or taking a short walk outside. If you ever feel overwhelmed, don't hesitate to reach out for help. Your college's counseling center, academic advisors, or athletic staff can give support.
With the right strategies and support, you can succeed in both your classes and your sport while staying healthy and balanced.
Chinyere Okafor
Educationist and Counseling Psychologist
1205
Answers
Port Harcourt, Rivers, Nigeria
Updated
Chinyere’s Answer
Hi Kilinahe,
Take a breath first. I can tell you're thinking like a high-performing student-athlete rather than someone who's "falling behind" since you're asking this question, even though what you're doing is difficult. Football and engineering physics are a demanding combination, and maintaining good physical and mental health must be a part of the plan rather than something you try to fit in later.
In terms of physical well-being, recuperation is a must. Your nervous system is already under a lot of strain from your training sessions and classes, so mobility, nutrition, and sleep aren't "nice to haves" but rather performance enhancers. Make regular sleep windows a priority, despite variations in overall hours. Fuel like a scientist and an athlete: getting enough protein, complex carbohydrates, and water will have a direct impact on memory consolidation, injury prevention, and attention. Use athletic trainers and sports nutrition support if your program provides them; this is their purpose.
Structure is your tool when it comes to both academic success and mental well-being. Set aside time each week for energy rather than just tasks. Use lower-energy windows for lighter work, and reserve high-focus hours for courses with a lot of problems. Speak with professors as soon as possible; proactive student-athletes typically acquire significantly more flexibility than those who wait until they are overburdened. This is competent self-management, not weakness.
Identity balance is equally important. Football can feel like pressure when school gets hard. Academics might feel harsh when football gets hard. Develop at least one tiny, grounded habit that is unrelated to performance or grades and serves as a reminder that you are a human being first and not merely an output machine. Over time, even brief mental resets like journaling, breathing exercises, and walks add up.
Lastly, strategically zoom out. Although this stage of life is challenging, it also helps people learn time management, discipline, and resilience, skills that very few people ever acquire. Contact an academic advisor or campus counseling services as soon as you notice signs of burnout, such as persistent tiredness, impatience, or a loss of motivation. Before the system malfunctions, high performers request assistance.
Even if you're carrying a big load, you're not doing it carelessly. When you have the proper safeguards in place, you not only make it through this but also emerge stronger, more intelligent, and more self-aware. Keep playing the long game.
Best wishes!
Take a breath first. I can tell you're thinking like a high-performing student-athlete rather than someone who's "falling behind" since you're asking this question, even though what you're doing is difficult. Football and engineering physics are a demanding combination, and maintaining good physical and mental health must be a part of the plan rather than something you try to fit in later.
In terms of physical well-being, recuperation is a must. Your nervous system is already under a lot of strain from your training sessions and classes, so mobility, nutrition, and sleep aren't "nice to haves" but rather performance enhancers. Make regular sleep windows a priority, despite variations in overall hours. Fuel like a scientist and an athlete: getting enough protein, complex carbohydrates, and water will have a direct impact on memory consolidation, injury prevention, and attention. Use athletic trainers and sports nutrition support if your program provides them; this is their purpose.
Structure is your tool when it comes to both academic success and mental well-being. Set aside time each week for energy rather than just tasks. Use lower-energy windows for lighter work, and reserve high-focus hours for courses with a lot of problems. Speak with professors as soon as possible; proactive student-athletes typically acquire significantly more flexibility than those who wait until they are overburdened. This is competent self-management, not weakness.
Identity balance is equally important. Football can feel like pressure when school gets hard. Academics might feel harsh when football gets hard. Develop at least one tiny, grounded habit that is unrelated to performance or grades and serves as a reminder that you are a human being first and not merely an output machine. Over time, even brief mental resets like journaling, breathing exercises, and walks add up.
Lastly, strategically zoom out. Although this stage of life is challenging, it also helps people learn time management, discipline, and resilience, skills that very few people ever acquire. Contact an academic advisor or campus counseling services as soon as you notice signs of burnout, such as persistent tiredness, impatience, or a loss of motivation. Before the system malfunctions, high performers request assistance.
Even if you're carrying a big load, you're not doing it carelessly. When you have the proper safeguards in place, you not only make it through this but also emerge stronger, more intelligent, and more self-aware. Keep playing the long game.
Best wishes!
Prema Sequeira
Engineering Manager
28
Answers
Allentown, Pennsylvania
Updated
Prema’s Answer
Hi Kilinahe,
I'm glad you asked this question. Many students don't take the time to think through what is happening.
College is nothing like high school. Why? 1st year is hard because you are not prepared for it. At school you had more support, now you are expected to be independent with little support. Everyone around you is probably very close to you academically so the pressure is higher. Depending on where you lived you are also adjusting to a different life. The pressures are enormous and it looks like you are a high achieving kid.
Take the time to think through where you are. If the stress is too much, there is nothing wrong in giving priority to one over another. If you are not there on scholarship for sports then do you want to continue? Are you happy with the courses you are taking or are they too much. You want both but need strategies.
So let's talk through each - I love the sport I am in, I do not have a sports scholarship, then maybe giving it a break is a good idea. If its not your career path and you are doing it for the love of it, you may not need to do it at a college level competitive sport.
I am finding the courses too hard to cope, the whole idea of 1st year is to figure out the path you want to go on. Many kids that I know who started off as chemical engineering and went on to computer science, mechanical engineering. Some wanted to become doctors but decided to do something very different. This is your time to figure out what you truly want to do and be successful.
If neither of these are really the issue, then take full advantage of resources from your school or otherwise? Schools offer tutoring, take advantage of it. You can also take topic specific tutoring from places like Wyzant etc. Take mental health support from your school. Sometimes you may need accommodations. Be strategic about the clubs etc you join. Have good friends who can support you. Make sure to talk to your professors, they are there to support you. Routine is very important for both sports and school. Eat and sleep well.
Good Luck!. Hopefully some of the advice is helpful.
I'm glad you asked this question. Many students don't take the time to think through what is happening.
College is nothing like high school. Why? 1st year is hard because you are not prepared for it. At school you had more support, now you are expected to be independent with little support. Everyone around you is probably very close to you academically so the pressure is higher. Depending on where you lived you are also adjusting to a different life. The pressures are enormous and it looks like you are a high achieving kid.
Take the time to think through where you are. If the stress is too much, there is nothing wrong in giving priority to one over another. If you are not there on scholarship for sports then do you want to continue? Are you happy with the courses you are taking or are they too much. You want both but need strategies.
So let's talk through each - I love the sport I am in, I do not have a sports scholarship, then maybe giving it a break is a good idea. If its not your career path and you are doing it for the love of it, you may not need to do it at a college level competitive sport.
I am finding the courses too hard to cope, the whole idea of 1st year is to figure out the path you want to go on. Many kids that I know who started off as chemical engineering and went on to computer science, mechanical engineering. Some wanted to become doctors but decided to do something very different. This is your time to figure out what you truly want to do and be successful.
If neither of these are really the issue, then take full advantage of resources from your school or otherwise? Schools offer tutoring, take advantage of it. You can also take topic specific tutoring from places like Wyzant etc. Take mental health support from your school. Sometimes you may need accommodations. Be strategic about the clubs etc you join. Have good friends who can support you. Make sure to talk to your professors, they are there to support you. Routine is very important for both sports and school. Eat and sleep well.
Good Luck!. Hopefully some of the advice is helpful.