Sports Psychology Stress Management Techniques 9172020 1 Objectives

Sports Psychology Stress Management Techniques 9/17/2020 1

Objectives 1. Assess behaviors that are representative of stress and apply appropriate coping mechanisms to such stressors Property of CTE Joint Venture 9/17/2020 2

Coping Mechanisms for: • Stress management • Pain management 9/17/2020 3

Stress Management • • • Time Management Exercise Meditation/yoga Breathing control Social/family outlets Self-talk • Vacations/time outs • Visualization • Progressive muscle relaxation • Massage • Hypnosis 9/17/2020 4

Time Management • Be mindful of your ability to handle tasks o Don’t stretch yourself too thin o Learn to say “No!” • Complete tasks as they are given to you o Procrastination breeds stress! o 5 Minute Rule • Save time for things you enjoy • Prioritize • Organize! o To-do Lists, habit tracking, chore charts, etc. 9/17/2020 5

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 o Sense of completion 9/17/2020 6

Meditation/Breathing Control • Typically helps with anxiety due to the calming effect o Slows breathing & heart rate, eases muscle tension o Positive physiological effects • Gives your brain something new to focus on, rather than the stressor o With practice, can help turn away negative thoughts 9/17/2020 7

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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! 9/17/2020 9

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. o With practice you can prevent muscle tension from developing due to stress at all! • Builds up your mindbody connection to aid in long-term stress relief. 9/17/2020 10

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Injured Athletes: Coping with Grief Stages: Denial • As long as it doesn’t keep you away from seeking medical care, it’s probably all right Anger • Get them to talk o What are they angry about? o Who at? • Help them gain some control o Problem solving o Positive self-talk o Imagery 9/17/2020 12

Injured Athletes: Coping with Grief Stages: Depression • Get athlete involved/active ASAP Goal setting Positive self-talk Imagery Maintain relationship with team o Athlete gains some control • Involve in rehab decisions o o General Tension • What’s causing the stress? • Listen • Relaxation techniques o Muscle relaxation o imagery 9/17/2020 13