1. Stress Management Techniques
Sports Psychology
Stress Management Techniques
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2. Objectives
Assess behaviors that are representative of stress and apply appropriate coping mechanisms to such stressors
Property of CTE Joint Venture
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3. Coping Mechanisms for:
Stress management
Pain management
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4. Stress Management Time Management Exercise Meditation/yoga
Breathing control
Social/family outlets
Self-talk
Vacations/time outs
Visualization
Progressive muscle relaxation
Massage
Hypnosis
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5. Time Management Be mindful of your ability to handle tasks
Don’t stretch yourself too thin
Learn to say “No!”
Complete tasks as they are given to you
Procrastination breeds stress!
5 Minute Rule
Save time for things you enjoy
Prioritize
Organize!
To-do Lists, habit tracking, chore charts, etc.
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6. Exercise Natural release of aggression
“Runner’s high” is a release of endorphins & the hormones that contribute to joy
Benefits your overall health
Leaves you feeling satisfied & more confident
Sense of completion
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7. Meditation/Breathing Control
Typically helps with anxiety due to the calming effect
Slows breathing & heart rate, eases muscle tension
Positive physiological effects
Gives your brain something new to focus on, rather than the stressor
With practice, can help turn away negative thoughts
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9. Positive Self-Talk Your internal dialogue tends to be negative
“Actual events do not create emotions; rather, it is the self-talk after the event that does. In other words, irrational self-talk causes anxiety, anger, and depression.”
Talk yourself up, not down!
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10. Progressive Muscle Relaxation
Helps your body & mind become aware of the tension you’re holding as you physically release it from each of your muscle groups.
With practice you can prevent muscle tension from developing due to stress at all!
Builds up your mind-body connection to aid in long-term stress relief.
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12. Injured Athletes: Coping with Grief Stages:
Denial
Anger
As long as it doesn’t keep you away from seeking medical care, it’s probably all right
Get them to talk
What are they angry about?
Who at?
Help them gain some control
Problem solving
Positive self-talk
Imagery
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13. Injured Athletes: Coping with Grief Stages:
Depression
General Tension
Get athlete involved/active ASAP
Goal setting
Positive self-talk
Imagery
Maintain relationship with team
Athlete gains some control
Involve in rehab decisions
What’s causing the stress?
Listen
Relaxation techniques
Muscle relaxation
imagery
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