Managing Stress Through Individual, Dual, and Team Sports PDF

 MANAGING ONE’S STRESS THROUGH INDIVIDUAL, DUAL, AND TEAM SPORTS  STRESS IT IS A FEELING OF BEING UNDER ABNORMAL PRESSURE.  STRESS INCREASE WORKLOAD A TRANSITIONAL PERIOD AN ARGUMENT WITH FAMILY NEW AND EXISTING FINANCIAL WORRIES Research has shown that stress...

 MANAGING ONE’S STRESS THROUGH INDIVIDUAL, DUAL, AND TEAM SPORTS  STRESS IT IS A FEELING OF BEING UNDER ABNORMAL PRESSURE.  STRESS INCREASE WORKLOAD A TRANSITIONAL PERIOD AN ARGUMENT WITH FAMILY NEW AND EXISTING FINANCIAL WORRIES Research has shown that stress can sometimes be positive. It can make you more alert and help you perform However, stress has only found out to be beneficial if it is short-lived. Excessive or prolonged stress can contribute to illness such as heart disease and mental health problems such as Exercise and any physical activity produce endorphins chemicals in the brain that act as natural painkillers and also improve the ability to sleep, which in turn Meditation, acupuncture, massage therapy, even breathing deeply can cause your body to produce Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and PHYSICAL ACTIVITY It is defined as any bodily movement produced by skeletal muscles that require energy expenditure.(respiration, circulation, digestion) COMPONENT S OF PHYSICAL  AEROBIC FITNESS STRENGTH and BALANCE AEROBIC FITNESS this usually includes moderate to vigorous activity that makes you feel a bit warm, causes your breathing to increase STRENGTH & BALANCE this is often the forgotten component of physical activity, but it is an essential part which has many Physical activity may include: Active recreation Sports participation Cycling Walking Physical activity may include: Play Dance Gardening House cleaning Carrying heavy shopping TIPS TO MANAGE STRESS  EXERCISE Work up to 2 hours and 30 minutes of moderately intense exercise like brisk walks or 75 minutes of a more vigorous exercise like swimming laps, jogging or other sports RELAX YOUR MUSCLE Stretching Enjoying a massage Taking a hot bath or shower Getting a good night’s sleep  DEEP BREATHING 1.Sit in a comfortable position with your hands in your lap and your feet on the floor. You may also lie down. 2. Close your eyes.  DEEP BREATHING 3. Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field of grass, or anywhere that gives you a peaceful feeling.  DEEP BREATHING 4. Slowly take deep breaths in and out. 5. Do this for 5 to 10 minutes at a time.  EAT WELL Your meals should be full of vegetables, fruit, whole grains, and lean protein for energy. And don’t skip any. It’s not good for you and can put you in a bad mood, which can actually increase your stress.  SLOW DOWN Set your watch 5 to 10 minutes ahead. That way you’ll get places a little early and avoid the stress of being late.  SLOW DOWN When you’re driving a bike on the road, switch to the bicycle lane, so you can avoid road accident.  TAKE A BREAK Restful things you can do include: Meditation, Yoga, Tai chi, Prayer, Listening to your favorite music, and Spending time in nature. MAKE TIME FOR HOBBIES It doesn’t have to be a ton of time, even 15 to 20 minutes will do. Relaxing hobbies include things like: Reading, Knitting, Doing an art project, Playing golf, Watching a movie, Doing puzzles, Playing cards and board games  TALK ABOUT YOUR PROBLEMS 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. GO EASY ON YOURSELF 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.  ELIMINATE YOUR TRIGGERS 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.