2 things I recommend is: 1.) Most people have at least one favorite song they know word for word. When spiral thoughts start to take over, play that song or sing it in your head like karaoke. Focusing on the lyrics gives your mind something steady to hold onto and helps interrupt the negative thoughts before they build momentum. 2.) Place your feet firmly on the floor. Then name one thing you can see, one thing you can hear, and one thing you can feel. This gently brings your attention back into your body and the present moment.

think you should give yourself credit here. You’re listening to your body and noticing what’s draining you. Being aware of when you’re overdoing it is a huge step toward taking care of yourself. Set Boundaries: Over time, you’ll see how important it is to use your voice and set limits. Saying “no” isn’t selfish. It’s protecting your energy and keeping you at peace. Guilt doesn’t need to be part of it. Your “no” is simply a way of caring for yourself. Set Realistic Goals: Give yourself achievable targets and reasonable timeframes. Setting yourself up for success this way prevents burnout and helps you pace yourself without overdoing it. Know What’s in Your Control: In hockey or any high-pressure situation, it’s easy to feel like you must perform perfectly. Remember, it’s not about perfection. It’s about being effective and honoring what your body can do in the moment. Physiological Sigh: When you need to release tension or reduce anxiety, try this simple breathing technique. Inhale deeply twice, back-to-back. Take a long breath in through your nose, then top it off with one more small inhale, like filling a glass to the brim. Exhale slowly and fully. Let the air out gently through your mouth, longer than your inhale, relaxing your shoulders and chest as you do. Repeat one or two times. Even one round can reduce tension, but two or three rounds amplify the calming effect.