TOPIC: Building Mental Toughness: Navigating the Transition from High School to College Athletics with Resilience

POST BY: Makenna Vacek, Master's Level Clinical Intern - CLICK HERE TO SEE HER BIO

WRITTEN: June 26, 2025

WILL BE REVIEWED: June 2028

Many high school athletes aspire to the day they step on campus repping their new school gear and get to take their playing to a higher level. While this is an exciting time for them, it also comes with a whole new set of demands and experiences as they transition. Sometimes it is the first time away from home, maybe expectations of playing time are different, coaches may be harsher, maybe you just went from being the best on a team to now hardly noticed on a new team of 30 similarly leveled athletes, usually it is a combination of multiple factors that can weigh you down. Mental toughness and confidence can be a bit of a struggle initially in this transition. Psychologically, one can feel a bit torn down and may need some motivation and strategies to help grow their mental game.

In my experience working alongside hundreds of athletes, I have come up with a few tips to help ease that transition, build resiliency, and make you feel less overwhelmed in the moment:

1. Build your community
   
   
   
   1. What does that mean? Well, you are already linked up with your team but get to know each other. Build friendships and realize you are not alone going through the transition from HS sport to college. Reach out to upperclassmen on your team for support when you are unsure of something. Also, build friendships outside of your team. Usually, there is a point in the season when you will feel burnt out and maybe a bit sick of everyone. It is helpful to have friends, not directly on your team, you can decompress and enjoy other activities alongside.
   
   
   
   


2. Understand it is okay to feel overwhelmed at first - but do not isolate
   
   
   
   1. Normalize to yourself that it is a big transition and it is okay to feel stressed, anxious, scared, nervous, unsure, confused, unconfident, etc as you start. You are not a robot, you will have feelings that may be rough at first but with a good support system in place (like your community) it will help you be resilient and get through it. Reach out to the resources available to you, (your Athletic trainer, coaches, campus counseling, parents, friends, family) when you are feeling overwhelmed.
   
   
   
   


3. Lean into other hobbies and activities on the side.
   
   
   
   1. I know there is little free time for college athletes but it is important to take time to enjoy yourself. Do something fun, explore hobbies, be bad at something purposefully, or just find another activity that brings you joy and peace. This is helpful for days when you may be struggling with performance or maybe you get injured, then you have another way to destress that is unrelated to your performance. It helps to have moments when your identity is not solely wrapped around being a student-athlete.
   
   
   
   


4. Know that everyone starts somewhere.
   
   
   
   1. You are not expected to know everything perfectly from the first moment you step on campus. You will go through a quick learning curve of the expectations and differences your college team may have from your high school team. Give yourself some grace as you learn and occasionally make mistakes. Talk about it with your peers, and laugh it off when you can.
   
   
   
   


5. Take care of the basics - eat, sleep, hydrate, rest.
   
   
   
   1. It sounds simple, but being in a new environment, higher demands of your schedule, being in charge of your food, all of that can make it hard to do those basics right initially. By making sure you are fueling your body well, recovering well, and listening to your own needs, you will feel better mentally and physically.
   
   
   
   

Though these are basic tips, they will help you build your mental resilience and mental toughness, even outside of sports. While there is a lot outside of your control as a student-athlete, it is always helpful to remember where you do have control and how you can help grow yourself. Athletes love to be incredibly hard on themselves, that is usually how you get to such a high level of play, but learning to give yourself grace can be just as important long term.

If you do need help with the transition or just need someone else to talk it through, please reach out to us to schedule an appointment. I would love to work with you as you embark on this new adventure of becoming a collegiate student-athlete!

Ready to Take the Next Step?
At JCACounseling, every step is met with empathy, understanding, and compassionate, personalized support for individuals and families facing life’s challenges. Begin the journey toward healing and growth through Healing Through Connection—call to speak with a therapist today or schedule a consultation.

📞 Call 404-834-2363 or visit https://calendly.com/jcacounseling to schedule a consultation.