Most people play a sport for the thrill of having fun with
others who share the same interest. But it's not always fun and
games. There can be a ton of pressure in high school sports. A lot
of the time it comes from the feeling that a parent or coach
expects you to always win.
But sometimes it comes from inside, too: Some players are just
really hard on themselves. And individual situations can add to the
stress: Maybe there's a recruiter from your No. 1 college
scouting you on the sidelines. Whatever the cause, the pressure to
win can sometimes stress you to the point where you just don't
know how to have fun anymore.
How Can Stress Affect Sports Performance?
Stress is a feeling that's created when we react to
particular events. It's the body's way of rising to a
challenge and preparing to meet a tough situation with focus,
strength, stamina, and heightened alertness. A little stress or the
right kind of positive stress can help keep you on your toes, ready
to rise to a challenge.
The events that provoke stress are called
stressors
, and they cover a whole range of situations - everything from
outright danger to stepping up to take the foul shot that could win
the game. Stress can also be a response to change or anticipation
of something that's about to happen - good or bad. People can
feel stress over positive challenges, like making the varsity team,
as well as negative ones.
Distress
is a bad type of stress that arises when you must adapt to too many
negative demands. Suppose you had a fight with a close friend last
night, you forgot your homework this morning, and you're
playing in a tennis match this afternoon. You try to get psyched
for the game but can't. You've hit stress overload!
Continuous struggling with too much stress can exhaust your energy
and drive.
Eustress
is the good type of stress that stems from the challenge of taking
part in something that you enjoy but have to work hard for.
Eustress pumps you up, providing a healthy spark for any task you
undertake.
What Can I Do to Ease Pressure?
When the demands of competition start to get to you, try these
relaxation techniques:
-
deep breathing:
Find a quiet place to sit down. Inhale slowly through your nose,
drawing air deep into your lungs. Hold your breath for about 5
seconds, then release it slowly. Repeat the exercise five
times.
-
muscle relaxation:
Contract (flex) a group of muscles tightly. Keep them tensed for
about 5 seconds, then release. Repeat the exercise five times,
selecting different muscle groups.
-
visualization:
Close your eyes and picture a peaceful place or an event from
your past. Recall the beautiful sights and the happy sounds.
Imagine stress flowing away from your body. You can also
visualize success. People who advise competitive players often
recommend that they imagine themselves completing a pass, making
a shot, or scoring a goal over and over. Then on game day, you
can recall your stored images to help calm nerves and boost
self-confidence.
-
mindfulness:
Watch out for negative thoughts. Whether you're preparing for
a competition or coping with a defeat, repeat to yourself:
"I learn from my mistakes!" "I'm in control of
my feelings!" "I can make this goal!"
When sports become too stressful, get away from the pressure. Go
to a movie or hang out with friends. Put your mind on something
completely different.
How Can I Keep Stress in Check?
If sports make you so nervous that you get headaches, become
nauseated, or can't concentrate on other things, you're
experiencing symptoms of unhealthy, potentially chronic (which
means long-lasting and continuous) stress. Don't keep such
stress bottled up inside you; suppressing your emotions might mean
bigger health troubles for you later on.
Talk about your concerns with a friend. Simply sharing your
feelings can ease your anxiety. Sometimes it may help to get an
adult's perspective - someone who has dealt with stress over
and over like your
coach
or fitness instructor. Here are some other things you can do to
cope with
stress
:
- Treat your body right. Eat well and get a good night's
sleep, especially before games where the pressure's on.
- Learn and practice relaxation techniques, like those
described in the previous section.
- Get some type of physical activity other than the sport
you're involved in. Take a walk, ride your bike, and get
completely away from the sport that's stressing you out.
- Don't try to be perfect - everyone flubs a shot or messes
up from time to time (so don't expect your teammates to be
perfect either!). Forgive yourself, remind yourself of all your
great shots, and move on.
It's possible that some anxiety stems only from uncertainty.
Meet privately with your coach or instructor. Ask for clarification
if his or her expectations seem vague or inconsistent. Although
most instructors do a good job of fostering athletes' physical
and
mental development, you may need to be the one who opens the lines
of communication. You may also want to talk with your parents or
another adult family member.
If you're feeling completely overscheduled and out of
control, review your options on what you can let go. It's a
last resort, but if you're no longer enjoying your sport, it
may be time to find one that's less stressful. Chronic stress
isn't fun - and fun is what sports are all about.
Recognizing when you need guidance to steer yourself out of a
stressful situation doesn't represent weakness; it's a sign
of courage and wisdom. Don't stop looking for support until
you've found it.
Enjoy the Game
Winning is exhilarating! But losing and some amount of stress
are part of almost any sports program - as they are in life. Sports
are about enhancing
self-esteem
, building social skills, and developing a sense of community. And
above all, sports are about having fun.
Reviewed by:
Steve Sanders, PhD
Date reviewed: August 2007
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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