Stress Management
Athletes and Stress
Though exercise and participation in sport can be good for mental health by improving mood and self-esteem, extremes of exercise are associated with increased stress and burnout, and potential adverse effects.2 Athletes experience the same stressors that other college students experience, with the added demands of sports and added visibility to others through social media.1 Student-athletes face exhaustive training sessions, competitive pressures, and the challenging transition from youth to college sports, including the aim for mastery or perfection. These challenges are combined with all of the difficulties of being a student, including leaving home and transitioning from secondary school to college.3 Competing as a college athlete can be a stressful time, and managing stress is important for athlete wellness and sports performance.Why Do Athletes Need to Manage Their Stress?
Stress can interfere with performance in academics and athletics, reduce overall wellness, and can predispose athletes to athletic injury. Increased risk of injury is due to stress-induced attentional changes, distraction, and increased self-consciousness that can interfere with performance. Stress also increases muscle tension and coordination that can increase the risk of injury. Reducing stress can decrease illness and injury rates.2 Further, if an athletic injury occurs, it is important to recognize that athletic injury is a major stressor in itself. Athletes may experience isolation from teammates, sadness and/or depressive symptoms, and worry about returning to the pre-injury level of competition.1 In essence, athletic injury can be a feedback system, where stress contributes to producing athletic injuries, and then athletic injury can trigger psychological distress. This distress may then trigger maladaptive health behaviors such as substance abuse and caloric restriction. It is important, therefore, for athletes to manage their stress in order to promote wellness, reduce injuries, and achieve optimal athletic performance.Good Stress and Bad Stress
Stress is a natural response to adversity and has helped humans survive for thousands of years. Stress responses can give us the burst of energy we need to wrestle a tiger – or to shine in a basketball game. Stress is positive in small doses.4 It can help you meet daily challenges, motivate you to reach your goals, and help you accomplish tasks more efficiently. It can even boost memory. However, there are times when stress can make homework seem overwhelming, cause sleep disruptions, or make it hard to focus during competitions, practice, or exams. Emotional stress that stays around for weeks or months is unhealthy and can weaken the immune system, cause high blood pressure, fatigue, depression, anxiety, and even heart disease. There is a point where stress is no longer productive and needs to be managed more advantageously.4How Do I Know If I'm Stressed?
If you are experiencing too much (or, chronic) stress, you may notice these symptoms.• Inability to concentrate or complete tasks
• Get sick more often with colds
• Body aches
• Other illnesses like autoimmune diseases flare-up
• Headaches
• Irritability
• Trouble falling sleeping or staying awake
• Changes in appetite
• More angry or anxious than usual4
Mental Health America Stress Screening
Stress Management Self-Help Strategies
There are a number of stress management techniques athletes can use. It is important to note that these self-help techniques are like a box of chocolates: we all have our favorites, and one technique will not work for everyone. So, try a few of these out and decide what works best for you. After you find a tool you like, keep in mind that consistency is key. Mental health behaviors are no different than any other health behavior in this respect. For example, if a person drinks one super greens smoothie, but then eats fast food the rest of the month, they likely won't notice any significant health changes. In the same way, mental health practice is not a one-time fix-all button but rather, a health behavior that develops over time.Online Resources and Handouts
- MSU Counseling & Psychological Services: Stress Management Self-Help
- University of Michigan Medicine Stress Management
- The American Institute of Stress: How Proper Breathing Can Reduce Stress
- Oregon State University: Stress Management Strategies (PDF)
- Oregon State University: 50 Ways to Take a Break (PDF)
- National Institute of Mental Health Handout: I'm So Stressed Out! (PDF)
Progressive Muscle Relaxation
Abbreviated progressive muscle relaxation (APMR) is designed to induce feelings of deep relaxation by systematically tensing and relaxing 16 muscle groups, focusing on and discriminating between the feelings of tension and relaxation.5 A study on APMR among first-year university students found that APMR can significantly reduce cortisol secretion, which suggests that it can reduce the physiological response to stress. Cortisol is a primary stress hormone and is often used to measure stress levels. Researchers also found decreased reports of perceived stress among participants, with physiological changes maintained a week after the training. These researchers noted that university health services should consider making APMR types of interventions more available in order to help with student stress and help lower the incidence of stress-related mental health problems5
- To follow a 12-minute Progressive Muscle Relaxation Exercise: YouTube Tutorial
Diaphragmatic Breathing
Diaphragmatic Breathing Relaxation (DBR), or "belly breathing," is a breathing technique that moves air downward into the body by using the contraction of the diaphragm muscle.6 Researchers have found that DBR is one of the most useful techniques to achieve reductions in stress and anxiety perceptions and symptoms in addition to having a relaxing and stabilizing effect on the autonomic nervous system. Breathing is controlled by the autonomic nervous system, which is the system that we are not under conscious control of. This system keeps the heart beating, makes the pupils dilate/constrict with changes in the light, and keeps us breathing without needing to think about it. Stimulation of the sympathetic nervous system (the fight/flight/freeze system), as a result of anxiety or high stress, triggers elevated heart rate, tense muscles, and shallow, rapid breathing responses. DBR stimulates the parasympathetic nervous system (the rest/digest system) and is able to reduce these symptoms. It also aids in concentration, relaxation, raising body temperature, pain management, and stabilizing heart rate and blood pressure. As a relaxation technique, researchers have found a significant amount of evidence supporting the effectiveness of DBR, and no negative side effects.6Basic Diaphragmatic Breathing (DBR) Exercise: YouTube Tutorial
- Lie down on your back or stand up in a comfortable position.
- Place one hand on your belly and one on your chest.
- Breathe in deeply through your nose, pushing your belly out (your hand should move out with your belly). Try to only move the hand on your belly, not the hand on your chest.
- Breathe out through pursed lips, as though you are blowing out a candle.
- Take 3 to 10 breaths – however many your body needs.
- Notice how your body and brain feel at the end of the exercise.7
This exercise uses the same technique as the basic DBR exercise, but it is a bit more advanced with the addition of counting.
- Lie down on your back or stand up in a comfortable position. Place one hand on your belly and one on your chest.
- Breathe in deeply through your nose, pushing your belly out. Silently count to 4.
- Hold your breath and count from 1 to 7.
- Count from 1 to 8 as you breathe out through pursed lips, as though you are blowing out a candle. Try to get all of the air out of your lungs by the time you reach 8.
- Do this for 3 to 7 breaths – however many your body needs.
- Notice how your body and brain feel at the end of the exercise.7
- Five-Fingered Breathing: YouTube Tutorial
- More Breathing Exercises
Meditation
Meditation is a mind and body practice used to increase physical relaxation and calmness, improve psychological balance, cope with illness, and enhance overall health and well-being.9 Mind and body practices, including meditation, focus on the interactions among the brain, mind, body, and behavior. Meditation can be helpful for managing stress in addition to a number of other health benefits. Managing stress can help an athlete to achieve an optimal state of functional arousal, enabling them to improve performance and engagement in academics and sport. Research has shown that adults who practiced meditation over the course of several years have more folds in the outer layer of the brain compared to adults who did not meditate, indicating an increased ability to process information. Research has also indicated that meditation can slow down or reverse brain changes due to normal aging. Mindfulness-based meditation is also supported by research in helping to alleviate symptoms of stress and anxiety. Further, meditation is a safe practice for most healthy people.9 In other words, meditation has many health benefits and no negative side effects, so it's worth a try.There are many types of meditation, but most have 4 elements in common:
1. A quiet location with as few distractions as possible (bedroom, quiet space in the library, backyard, public land)
2. A specific, comfortable posture (sitting, lying down, walking, relaxed jog, child's pose, or other)
3. A focus of attention (a chosen word or set of words, an object, or the sensations of the breath)
4. An open attitude (letting distractions come and go naturally without judging them).9
Meditation Exercises:
- Allow The Storm To Pass: Guided Meditation
- Mindful: The Top 10 Guided Meditations of 2020
- UCLA Health: Guided Meditations
- Tara Brock: 10-Minute Basic Meditation Practice
Mindfulness
Mindfulness is the ability to be aware of moment-by-moment experiences (e.g., thoughts, smells, perceptions, moods, and physical sensations) in a nonjudgmental and nonreactive manner.15 Its roots are found in contemplative Buddhist practices and philosophy. Mindfulness can be a state of mind, practiced in meditation or mindfulness training, or a psychological trait linked to a tendency to be mindful in daily life.15 Much of an athlete's life is spent rushing around from one task to another. Mindfulness helps you tune into what you are sensing and experiencing in the present moment. When practicing mindfulness, you are paying careful attention to your thoughts, feelings, and bodily sensations, without judging them as good or bad. Research suggests that it can reduce stress and increase the experience of positive emotions.16Free Mindfulness & Meditation Apps: More About Mindfulness:
- Mindful: 5 simple mindfulness practices for daily life
- TED Talk: All it Takes is 10 Mindful Minutes
- Taking Charge of Health and Well Being: How Does Mindfulness Work?
- YouTube: Kobe Bryant Sleep and Meditation
- MSU Bobcats: Mindfulness
- MSU Counseling and Psychological Services: Mindfulness
Sensory Environment
People experience and react to sensations in the world around them differently. Some people find certain sensations to be overwhelming, while others miss or do not notice sensations. Some people seek sensation to feel comfortable, while others avoid sensations.13 For example, some students prefer to study alone in a quiet room, while others thrive in a loud and busy coffee shop with a group of peers. Some people like a dark and quiet space to sleep, while others need to have the TV on, craving the noise and light. Some people will differentiate between the smell of each meal in a buffet line, while the smells will meld together for others. Everyone has different sensory preferences and needs, and there are ways sensory input can be changed to manage stress and set up the environment for better function in everyday tasks. Keep in mind that sensory processing is highly complex, and everyone's needs are different. More about sensory skills HERE.You can try a few of these sensory-based calming strategies and see what works best for you.
- Take a movement break: do some stretches, go for a walk, stand up and stretch. This is especially helpful during a long study session or between classes, to relieve stress and keep your brain awake.
- Hand Fidgets: It can be calming to have something to do with your hands. Using a fidget can provide tactile (touch) and proprioceptive (movement) sensations to your brain. You can use any number of items, such as a hand roller, grip master, stress ball, puddy, finger resistance bands, a ping pong ball to roll around in your hand, or a climbskin finger massager ring. All of these options can be found on Amazon or elsewhere on the internet. These can be helpful while waiting for a competition to start, waiting on the bench, or trying to focus and remain calm during class. Note: you can also fidget with your feet - try rolling a tennis or golf ball under your bare foot.
- Chewing: chewing provides proprioceptive input into the temporomandibular joint (jaw to skull), and can have a calming and focusing effect. Chewing gum is an easy one, or you can find a chewy snack such as jerky, bagels, or dried fruit. This can be a great way to stay calm during an exam, focus during a homework session, or relieve stress before/after a competition.
- Take a bath: A warm bath is a multi-sensory experience, including temperature, proprioceptive input (from the weight of the water), smell, and touch which can be a very calming experience. Think of the water like a gravity-reducing weighted blanket. It can be helpful with both stress and anxiety. To make it more multi-sensory, you can turn down the lights, burn a scented candle, and play relaxing music. You could even take this time to do a breathing exercise.
- Swing in a hammock: Linear vestibular movement (swinging front-back or side-side) tends to be calming, while spinning can be alerting.
- Vibrating Massager: vibration uses proprioceptive input and can have a calming effect on the brain, depending on your sensory preferences.
- Remove sensations that bother you in your environment: If you are trying to study but there is something distracting you in your environment (ticking clock, itchy sweater, too much to look at, someone having a loud conversation near you, bad taste in your mouth), these sensations may be stressing you out more than you realize until the sensation is removed. You can move to a quiet area, plug in your headphones with gentle music, change into soft clothing, get a piece of gum, or turn on a fan for white noise to block out distracting sounds.
- Listen to relaxing music: stimulate your auditory system by playing some calming music. Think about how much a song with a good beat can get you amped up for a competition. The same idea can be effective with calming music.
- Burn a candle: stimulate your visual and olfactory system by adding a comforting smell to your environment and watching the flame of the candle. Scented lotion or essential oils are a good option too, and smell is a great sensation to add to any relaxation technique.
Time Management
With school, athletics, friendships, family relationships, romantic relationships, self-care, and other obligations, life gets busy. It can be very overwhelming to balance all of these commitments. Oftentimes when we get busy, self-care tasks fall by the wayside. For this reason, time management skills are important to get everything done each day, manage stress, and leave time for self-care. Here are some tips to help you manage your time.1. Make a Master Schedule:10 Some people prefer paper planners, others use online calendars such as Google Calendar or Microsoft Outlook Calendar (available with your university e-mail). This may seem tedious at first, but it really helps take your mind off all of the things you need to do because you know that your commitments are written down and that you made a time slot for them. This way, there is no need to unproductively worry about the task you need to do until your calendar tells you it's time to get to work. Making a schedule also helps you plan ahead, which helps eliminate all-nighter studying sessions and the stressful ordeal of finishing a final project 1 minute before it's due.
- Block out exam times and any other fixed time commitments, such as scheduled meetings, practice, and class times. At the beginning of the semester, it can be helpful to sit down for an hour or two, go through your syllabuses, and put all of your assignment due dates, exams, and sports competitions into your calendar.
- Block out time for your tasks of daily living such as eating, sleeping, hygiene, grocery shopping, self-care, and walking to class
- Plan ahead, and block out study time for each test or assignment.
- Start by planning at least one hour blocks for study time, and schedule larger blocks of time for major projects. You may be able to stay on task for a 4-hour chunk of study time, or you may need to break the 4-hour chunk down into 1-hour chunks per class. Another option is to write a to-do list for a large chunk of study time to help you stay on track. There is no wrong way to do this, just find what works best for you.
- Know your high energy and "down" times during the day and use them wisely.10 If you are a morning person, try to do most of your brain work (studying and homework) in the morning and save your toilet-cleaning for the evening, and vice versa. If you know that you will be too tired to study after practice, then study before practice, or reserve a "nap time" slot after practice so you can study later.
3. Prioritize Tasks:10 For each item on your list, ask yourself: Is this something I must get done, should get done, or could complete? Put each task in a category according to its priority. You can use a (1),(2),(3) system; an A, B, C arrangement; or M, S, C (for Must, Should, Could); or a color-coding system unique to you.
More time management resources:
Yoga
Yoga can be a helpful stress relief technique. It incorporates breathing and physical exercise, both of which are great stress relievers. Yoga exercises also may be combined with conceptual grounding, breathing, and meditation exercises. Finding a yoga flow that focuses on stretching, slow movement, and deep breathing can be especially helpful for stress relief. Yoga can also be a good way to help you stretch and recover from a tough workout. Research suggests that yoga exercises have a number of positive mental and physical health effects, including stress reduction.8 In a systematic review of studies examining yoga for stress management, 12/17 studies showed positive psychological and physiological outcomes related to stress following a yoga intervention.8 There are many different types of yoga, so it is important when looking for a good restful yoga flow, find one that works best for you. As a busy athlete, you may not have the time or energy to do a 60-minute yoga session - and that is completely okay! If you have 5 minutes for yoga, then even 5 minutes will be helpful in stress management.Yoga YouTube videos:
- 30 Minute Gentle Yoga for Beginners
- 20 Minute Full-Body Stretch
- 20 Minute 'Bearded Yogi' Yoga for Back and Core
- 10 Minute Gentle Yoga for Beginners
- 5 Minute Reset Yoga
Health Habits for Managing Stress
Healthy Sleep Habits
- Stress often interferes with sleep, and sleep is extremely important for athletes as a physical and cognitive recovery time. Developing healthy sleep routines is important to help athletes get enough, and better quality sleep in order to enable optimal athletic and academic performance.
- Athlete sleep tips: Sleep Hygiene
Proper Nutrition
When the body is poorly fed, stress takes a greater toll on the body and brain.11 Athletes need all of the brain and body power they can get, so do not let your nutrition fall by the wayside when you have a busy week. If you have a busy schedule, try to plan ahead by doing some prep-cooking. There are plenty of healthy meals and snacks that are simple, easy, and cheap. Here are some tips for managing stress from a nutrition standpoint.- Eat regularly. Your brain needs glucose to work at its best, because Adenosine Tri-Phosphate (ATP) is made from glucose, and the brain uses a TON of ATP. Eating regularly during the day helps keep your blood glucose level stable. More stable blood sugar levels are associated with improved academic performance. So, feed your brain with small snacks throughout the day.
- Get your healthy fats. Omega-3 fatty acids (fish, walnuts, flaxseed, fish oil, certain brands of eggs) are associated with improved brain function. Deficiencies in Omega-3 fatty acids can also contribute to depression and anxiety symptoms.
- Eat your veggies. Fruits and vegetables contain micronutrients (vitamins and minerals) such as copper, zinc, manganese, and vitamins A, E and C. Leafy greens are especially good for you. When in doubt, make your plate as colorful as you can. These vitamins and minerals work to neutralize harmful molecules that your body produces when you are under stress. Micronutrients also support your immune system, which can be compromised by stress.
- Add high-fiber foods. High fiber intake has been connected with increased alertness and reduction in perceived stress. Fiber-rich foods include oatmeal, nuts, beans, fruits and vegetables, whole grains, popcorn, etc.
- Trade caffeine for more sleep. Caffeine is a stimulant and can increase blood pressure and trigger anxiety symptoms, especially if you are already prone to anxiety. While consuming caffeine may appear to help you concentrate better, some studies have shown that caffeine makes up for the increased energy through lack of sleep, bringing you back to square one. Instead of turning to more caffeine when you have a busy schedule, try the natural grade booster – good quality sleep!
- Stock up on healthy snacks. If you know that a stressful or busy time is coming up, prepare by stocking up on quick, healthy snacks. Healthy snacks are high in protein and/or fiber. Some examples are almonds, apple with peanut butter, tuna and crackers, peanuts, carrots with hummus, yogurt with fresh fruit, Lara bars, and jerky11
- Follow @msubobcatsfuel for meal ideas and nutrition tips
- Set up an appointment with the athletics nutritionist/dietitian
HERE - MSU Bobcats: Eating & Nutrition, Fueling, & Nutrition and Mental Health
Exercise
As an athlete, you likely have this one covered right now! However, keep in mind when you retire from athletics, that exercise is an excellent stress relief tool to incorporate into your daily routine. Even something as simple and easy as a 20-minute walk can help reduce stress and clear the mind. Aerobic exercise decreases levels of stress hormones in the body, such as adrenaline and cortisol. It also stimulates the production of endorphins, which are brain chemicals that are the body's natural mood elevators and painkillers. This is why feelings of optimism and relaxation can happen after a hard workout. Exercise is a method we can use to step away from the stress involved with school or work. It is often helpful to use large muscle groups in a rhythmic, repetitive fashion, such as walking, jogging, swimming, or cross country skiing. These types of exercise can be called "muscular meditation."12 Think about when you get into a "flow" at practice or in a competition, where the time flies by, you are so focused on the activity that you may not even remember what you were thinking about the whole time, and you were completely present in the moment. Meditation does not have to happen sitting cross-legged in a white room and to chant "Om." It can happen in the weight room when you are focusing on your breath, form, and counting repetitions. With the meditative component of exercise, stimulated endorphin production, and stress hormone decreases in addition to numerous physical health benefits, exercise is a great way to manage stress.Taking Time for Yourself
This can be a tough one in college when there are academic, athletic, social, and personal commitments that take up so much time. However, you may find that if you take some time for yourself each day, you may be more productive during your time spent on commitments. Self-care is part of being an athlete, and part of being a student. You truly do need it, even though it tends to be the first thing we give up when the going gets rough. So, give yourself permission to take time for you and only you. It does not have to be a 2-hour yoga and meditation session every day. It could be 10 minutes every morning, or 30 minutes on Friday night.
References
1. Egan, K. (2019). Supporting mental health and well-being among student athletes. Clinical Sports Medicine, 38, 537-544. doi: 10.1016/j.csm.2019.05.0032. Putukian, M. (2016). The psychological response to injury in student athletes: a narrative review with a focus on mental health. British Journal of Sports Medicine, 50(3), 145–148. doi: 10.1136/bjsports-2015-095586
3. Kaiseler, M., Poolton, J., Backhouse, S., & Stanger, N. (2017). The relationship between mindfulness and life stress in student-athletes: The mediating role of coping effectiveness and decision urmination, The Sport Psychologist, 31(3), 288-298. doi: 10.1123/tsp.2016-0083
4. ULifeline. (2021). How do you tell the difference between good stress and bad? Retrieved from: http://www.ulifeline.org/articles/450-good-stress-bad-stress#:~:text=Stress%20is%20key%20for%20survival,be%20harmful%20to%20your%20heart
5. Chellew, K., Evans, P., Fornes-Vives, J., Pérez, G., & Garcia-Banda, G. (2015). The effect of progressive muscle relaxation on daily cortisol secretion. Stress: The International Journal on the Biology of Stress, 18(5), 538–544. doi: 10.3109/10253890.2015.1053454
6. Y., Chen, X., Huang, C., Chien, & J., Cheng. (2017), The effectiveness of diaphragmatic breathing relaxation training for reducing anxiety. Perspectives in Psychiatric Care, 53, 329-336. doi: 10.1111/ppc.12184
7. Michigan Medicine (2021). Stress management: Breathing exercises for relaxation. University of Michigan. Retrieved from: https://www.uofmhealth.org/health-library/uz2255
8. Field, T. (2016). Yoga research review. Complementary Therapies in Clinical Practice, 24, 145-161. https://doi.org/10.1016/j.ctcp.2016.06.005
9. National Center for Complimentary and Integrative Health (2016). Meditation: In Depth. Retrieved from: https://www.nccih.nih.gov/health/meditation-in-depth
10. University of Northern Carolina. (n.d.). Stress management through time management. Retrieved from: https://campushealth.unc.edu/health-topics/stress-and-anxiety/stress-management-through-time-management
11. University of Northern Carolina. (n.d.). Nutrition and Stress. Retrieved from: https://campushealth.unc.edu/health-topics/nutrition/nutrition-and-stress#:~:text=These%20vitamins%20and%20minerals%20work,and%20vegetables%20to%20your%20diet.
12. Harvard Men's Health Watch (2020) Exercising to relax. Harvard Medical School. Retrieved from: https://www.health.harvard.edu/staying-healthy/exercising-to-relax
13. Brown C. (2001). What is the best environment for me? A sensory processing perspective. Occupational Therapy in Mental Health, 17(3/4), 115–125.
14. Sensory Processing Disorder Parenting Support. (n.d.). Sensory calming activities. Retrieved from: https://sensoryprocessingdisorderparentsupport.com/sensory-calming-activities.php
15. Kaiseler, M., Poolton, J., Backhouse, S., & Stanger, N. (2017). The relationship between mindfulness and life stress in student-athletes: The mediating role of coping effectiveness and decision urmination. The Sport Psychologist, 31(3), 288-298. doi: 10.1123/tsp.2016-0083
16. Greater Good in Action: Science-Based Practices for Everyday Life. (2021). The Walking Meditation. Retrieved from: https://ggia.berkeley.edu/practice/walking_meditati
10. University of Northern Carolina. (n.d.). Stress management through time management. Retrieved from: https://campushealth.unc.edu/health-topics/stress-and-anxiety/stress-management-through-time-management
11. University of Northern Carolina. (n.d.). Nutrition and Stress. Retrieved from: https://campushealth.unc.edu/health-topics/nutrition/nutrition-and-stress#:~:text=These%20vitamins%20and%20minerals%20work,and%20vegetables%20to%20your%20diet.
12. Harvard Men's Health Watch (2020) Exercising to relax. Harvard Medical School. Retrieved from: https://www.health.harvard.edu/staying-healthy/exercising-to-relax
13. Brown C. (2001). What is the best environment for me? A sensory processing perspective. Occupational Therapy in Mental Health, 17(3/4), 115–125.
14. Sensory Processing Disorder Parenting Support. (n.d.). Sensory calming activities. Retrieved from: https://sensoryprocessingdisorderparentsupport.com/sensory-calming-activities.php
15. Kaiseler, M., Poolton, J., Backhouse, S., & Stanger, N. (2017). The relationship between mindfulness and life stress in student-athletes: The mediating role of coping effectiveness and decision urmination. The Sport Psychologist, 31(3), 288-298. doi: 10.1123/tsp.2016-0083
16. Greater Good in Action: Science-Based Practices for Everyday Life. (2021). The Walking Meditation. Retrieved from: https://ggia.berkeley.edu/practice/walking_meditati
Developed 2021 by Quinn DeStefano, OTD Student
Reviewed 2021 by Aaron Grusonik, MA, Psy.D
