managing stress
Stress is our internal response to any situation we find challenging.
It is a part of life. We cannot eliminate stress but we can learn to recognize and cope with it, Family, business, managing injury and playing matches are some of the stressful situations tennis players encounter every day.
Everyone reacts to situations differently. What may be stressful for one person may not be for another. Although we cannot change many of the things that cause stress in our lives, we do have the power to change the effect of the stress, by managing our response to the challenges that we face.
·We can improve our ability to cope with and respond positively to stress by learning Stress Management skills.
Understanding the Effects of Stress
When there is a high demand upon you and you have low control of the situation (what you can do about it), you will feel stress.
· Stress is a normal response.
· With effective stress management, you can learn to successfully deal with the first stage, the alarm response, and avoid getting to stages 2 and 3.
· These stages are associated with chronic stress and illness and are often seen in people with poor stress management skills.
· Good stress control skills can be learned and applied to those challenging situations on and off the court, to help you manage them better.
"The right amount of stress can actually be helpful. The idea is that pressure pushes people to improve themselves and take new risks."(Nicole Keeter, Journalist)
Stress Stages Description How it Feels 1. Alarm The "Flight and Fright" response. Our necessary physiological response to stress. Muscles tighten; blood pressure and heart rate rise; breathing rate increases. We are ready to run away or fight off danger. Restlessness Nervous, worried Irritable and angry Sad Fearful 2. Resistance The stress hormones responsible for the initial alarm stage are still circulating. You may experience an increase in negative thoughts and lack of focus and concentration. Denial of feelings Emotional Isolation Loss of interest and motivation 3. Exhaustion Chronic exposure to the stress hormones increases risk of illness like stomach ulcers & high blood pressure Loss of self confidence Difficulty sleeping Unusual / erratic behavior & mood changes Physical problems & illnesses
manage your stress
Begin by Taking a Good Look at Yourself…
How is it that some people seem to cope better with stress than others?
They always seem so cool and calm, no matter what crisis they are in.
They have learnt that coping with stress comes from the way they think.
It works like this:
EVENT (stressor) PERCEPTION (how we think about it)REACTION (how we respond to it)
· How do you usually perceive stressful events? As a threat or a challenge?
· Does the adrenaline rush that comes with the Alarm stage of stress frighten you and cause you to freeze up?
Or does it energize and excite you?
Your reaction will depend on your perception of the stress.
You are in control of many things that will help you to handle stress better.
Stress Control
Awareness: Start by learning what your needs are and accepting them.
· An honest awareness of your strengths and weaknesses will help.
· Learn how stress affects you, and pay attention to your inner alarm bells.
· Chronic and unrelieved stress can be harmful.
Be Assertive: Let others know your needs clearly and calmly.
· Express your feelings openly and constructively, not aggressively.
· This helps to avoid negative feelings building up and causing stress.
Cultivate Self-esteem: Look alert and interested. Smile.
· Think about your good qualities and give yourself credit for what you do well.
Stop Self Criticism: High achievers are often very critical of themselves and others.
· Negatively judging yourself or others wastes time and energy and creates stress.
· If you are not happy with something, work on changing what you can in a positive way.
Know your Attitudes and Perceptions: Keep a sense of humor about all things.
· Spend time with friends and loved ones. Learn your limits. It's okay to politely say "no".
· Express your feelings. Work on your spiritual side.
Plan for Success: Focus on the positive, what you do well.
· Use failure as an opportunity to learn and grow. Don't let setbacks defeat you.
Take Time Out:Periodize your training. Allow for days off. Plan a holiday.
· Make time for activities you enjoy and aim to have some fun every day.
Maximize Opportunities: Make the most of your time. Learn to prioritorize and to set goals.
· Learn to be assertive.Slow down, don't rush. Listen to feedback openly, not defensively.
Improve your Physical Ability to Cope: Get enough sleep. Follow a balanced nutrition plan.
· Minimize alcohol and caffeine intake.
· Use recovery techniques like massage, stretching and hydrotherapies to keep your body healthy.
· Seek medical advice if you are ill or injured.
Use Relaxation Techniques:
These include muscle relaxation; breathing; massage & imageryHelp Others:Refocus your attention on the needs of others. Attend clinics and functions at a Fitness Club or in a Physical Therapy centre.
· Actively give back to the community, school, tennis club, church or charity of your choice. Share your gifts.
Seek help if you Need it: Recognize that stress can creep up on you.
· If you have problems, share your feelings and concerns with a trusted friend
manage your stress
Begin by Taking a Good Look at Yourself…
How is it that some people seem to cope better with stress than others?
They always seem so cool and calm, no matter what crisis they are in.
They have learnt that coping with stress comes from the way they think.
It works like this:
EVENT (stressor) PERCEPTION (how we think about it)REACTION (how we respond to it)
·How do you usually perceive stressful events? As a threat or a challenge?
·Does the adrenaline rush that comes with the Alarm stage of stress frighten you and cause you to freeze up? Or does it energize and excite you?
Your reaction will depend on your perception of the stress.
You are in control of many things that will help you to handle stress better.
Stress Control
Awareness: Start by learning what your needs are and accepting them.
· An honest awareness of your strengths and weaknesses will help.
· Learn how stress affects you, and pay attention to your inner alarm bells.
· Chronic and unrelieved stress can be harmful.
Be Assertive: Let others know your needs clearly and calmly.
· Express your feelings openly and constructively, not aggressively.
·This helps to avoid negative feelings building up and causing stress.
Cultivate Self-esteem: Look alert and interested. Smile.
· Think about your good qualities and give yourself credit for what you do well.
Stop Self Criticism: High achievers are often very critical of themselves and others.
· Negatively judging yourself or others wastes time and energy and creates stress.
·If you are not happy with something, work on changing what you can in a positive way.
Know your Attitudes and Perceptions: Keep a sense of humor about all things.
·Spend time with friends and loved ones. Learn your limits. It's okay to politely say "no".
·Express your feelings. Work on your spiritual side.
Plan for Success: Focus on the positive, what you do well.
·Use failure as an opportunity to learn and grow. Don't let setbacks defeat you.
Take Time Out:Periodize your training. Allow for days off. Plan a holiday.
·Make time for activities you enjoy and aim to have some fun every day.
Maximize Opportunities: Make the most of your time. Learn to prioritorize and to set goals.
·Learn to be assertive.Slow down, don't rush. Listen to feedback openly, not defensively.
Improve your Physical Ability to Cope: Get enough sleep. Follow a balanced nutrition plan.
·Minimize alcohol and caffeine intake.
·Use recovery techniques like massage, stretching and hydrotherapies to keep your body healthy.
·Seek medical advice if you are ill or injured.
Use Relaxation Techniques:
These include muscle relaxation; breathing; massage & imageryHelp Others:Refocus your attention on the needs of others. Attend clinics and functions at a Fitness Club or in a Physical Therapy centre.
·Actively give back to the community, school, tennis club, church or charity of your choice. Share your gifts.
Seek help if you Need it: Recognize that stress can creep up on you.
·If you have problems, share your feelings and concerns with a trusted friend
"About 90% of disease is caused or complicated by stress. Everyone has stress, there are two types, good stress and bad stress. How we cope with stress and finding out what works for the individual is the key to reducing bad stress which in turn helps with our overall health and wellbeing. If you don't cope well with stress find out what works for you - breathing techniques, meditation, exercise and Massage Therapy are a few things you could try - if you need help ask for it!" The contents of the Game, Set, Health site, are for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice. The materials herein are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this site. Reliance on any information provided herein is solely at your own risk.
