Managing Stress Through Sports - PDF

2ND SEMESTER MANAGING ONE’S STRESS THROUGH INDIVIDUAL, DUAL AND TEAM SPORTS PREPARED BY: VINA MAE B. PUMA, LPT EMOTION SCAVENG ER HUNT STRESS “The greatest weapon against stress is our ability to choose one thought over another.” STRESS Stress is a feeling of being und...

2ND SEMESTER MANAGING ONE’S STRESS THROUGH INDIVIDUAL, DUAL AND TEAM SPORTS PREPARED BY: VINA MAE B. PUMA, LPT EMOTION SCAVENG ER HUNT STRESS “The greatest weapon against stress is our ability to choose one thought over another.” STRESS Stress is a feeling of being under abnormal pressure. Types of Stress: Acute Stress: Short-term, immediate response Chronic Stress: Long-term, persistent stress Common Causes: Work, relationships, health issues, financial problems  EFFECTIV E Exercise: TECHNIQ Relaxation Techniques UES Benefits: Releases endorphins, Deep Breathing: Calms the improves mood nervous system Examples: Walking, jogging, Progressive Muscle Relaxation: yoga Reduces muscle tension The benefits of physical activities like engaging in individual, dual or team sports and exercise in improving physical condition and fighting diseases have long been established, and physicians have always encouraged people to stay physically active. Participating in physical activities like in individual, dual, or team sports is also considered vital for maintaining mental fitness, and it can reduce stress. TIPS TO MANAGE STRESS 1.Exercise – Working out regularly is one of 2. Relax Your Muscle - When you are stressed, the best ways to relax your muscles get tense. You your body and mind. can help loosen them up on Exercise can also your own and refresh your improve one’s mood. body by: Work up to 2 hours and  Stretching 30 minutes of  Enjoying a massage moderately intense  Taking a hot bath or exercise like brisk walks shower or 75 minutes of a  Getting a good night’s more vigorous exercise sleep like swimming laps, jogging or other sports. TIPS TO MANAGE STRESS 3. Deep Breathing - Stopping and taking a 1. Sit in a comfortable position with your hands in few deep breaths can your lap and your feet on the take the pressure off floor. You may also lie down. you right away. You’ll 2. Close your eyes. be surprised at how 3. Imagine yourself in a much better you feel relaxing place. It can be on the beach, in a beautiful field once you get good at it. of grass, or anywhere that Just follow these 5 gives you a peaceful feeling. steps: 4. Slowly take deep breaths in and out. 5. Do this for 5 to 10 minutes at a time. TIPS TO MANAGE STRESS 4. Slow Down - Modern life is so busy, and  Set your watch 5 to 10 minutes ahead. That way sometimes we just need you’ll get places a little early to slow down and chill and avoid the stress of being out. Look at your life late. and find small ways you  When you’re driving a bike can do that. on the road, switch to the bicycle lane, so you can avoid road accident.  Break down the school requirements into smaller ones. For example, arrange this from easiest to hardest. TIPS TO MANAGE STRESS 5. Take A Break - You need to plan on some  Meditation  Yoga real downtime to give  Prayer your mind time off from  Listening to your favorite stress. If you’re a person music  Spending time in who likes to set goals, nature this may be hard for you at first. But stick with it, and look forward to these moments. Restful things you can do include: TIPS TO MANAGE STRESS 6. Talk About Your Problems - If things are bothering you, talking about them can help lower your stress. You can talk to family members and friends, and you can also talk to yourself. It’s called self-talk and we all do it. But in order for self talk to help reduce stress you need to make sure it’s positive and not negative. TIPS TO MANAGE STRESS 7. Go Easy On Yourself - Accept that you can’t do things perfectly, no matter how hard you try. You also can’t control everything in your life. So do yourself a favor and stop thinking so much. And don’t forget to keep up your sense of humor. Laughter goes a long way towards making you feel relaxed. TIPS TO MANAGE STRESS 8. Eliminate Your Triggers - Figure the biggest causes of stress in your life. Is it your job, your commute, your schoolwork? If you’re able to identify what they are, see if you’re able to eliminate them from your life, or at least reduce them. If you can’t identify the main causes of your stress, try to have a stress journal. Make note of when you become most anxious and see if you can determine a pattern, then find ways to remove or lessen those triggers. TIPS TO MANAGE STRESS 9. Skills- There are thousands of individual sports, and the skill requirements for each vary greatly; however, there are certain skills that apply to most individual athletes. Most have high levels of cardiovascular fitness to allow for long hours of practice and play. Most have well-toned muscles and are flexible. TIPS TO MANAGE STRESS 10. Critical Elements Individual sports also allow athletes to aim for personal goals without worrying about hurting the team. For example, in distance running, an athlete will commonly shoot for a personal best (known as a PB) several times per year. In fact, individual athletes said to be competing against themselves. They do have competitors to beat, but they also attempt to improve on their previous best performances as well. TIPS TO MANAGE STRESS There are two basic types of motivation. They are external motivation and intrinsic motivation. External motivation comes from someone else or involves gaining a reward. Examples of external motivation include a coach yelling at you to do push-ups, winning a medal, or a parent telling you to clean your room. Intrinsic motivation literally means that the desire comes from within. This is a trait that many individual sport's athletes possess. It includes deciding to run a personal best in a 5K race or attempting to qualify for a big tournament. In individual sports, there are no teammates to please or to put peer pressure upon you, as the TIPS TO MANAGE STRESS Intrinsic motivation literally means that the desire comes from within. This is a trait that many individual sport's athletes possess. It includes deciding to run a personal best in a 5K race or attempting to qualify for a big tournament. In individual sports, there are no teammates to please or to put peer pressure upon you, as the pressure comes from yourself.  INDIVIDU AL DEFINITION SPORTS Also known as solo sports, EXAMPLES Examples include bowling, individual sports are played by golf, tennis, badminton, one person and do not involve boxing, cycling, figure skating, teammates. Individual sports skiing, snowboarding, surfing, emphasize training and swimming, track and field, and dedication. wrestling.  DUAL SPORTS DEFINITION EXAMPLES Played by two people Examples include tennis and competing against each other. racquetball.  TEAM SPORTS DEFINITION EXAMPLES Involve a group of players Examples include football, competing against each other soccer, lacrosse, volleyball, to achieve a common goal. basketball, softball, baseball, rugby, water polo, handball, and cricket. ASSIGNMENT: RESEARCH THE NATURE AND BACKGROUND OF AQUATICS. PUT IT IN YOUR NOTEBOOK.