Stress Management Techniques Sports Psychology Stress Management Techniques 8/6/2019

Objectives Assess behaviors that are representative of stress and apply appropriate coping mechanisms to such stressors Property of CTE Joint Venture 8/6/2019

Coping Mechanisms for: Stress management Pain management 8/6/2019

Stress Management Time Management Exercise Meditation/yoga Breathing control Social/family outlets Self-talk Vacations/time outs Visualization Progressive muscle relaxation Massage Hypnosis 8/6/2019

Time Management Be mindful of your ability to handle tasks Don’t stretch yourself too thin Learn to say “No!” Complete tasks as they are given to you Procrastination breeds stress! 5 Minute Rule Save time for things you enjoy Prioritize Organize! To-do Lists, habit tracking, chore charts, etc. 8/6/2019

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 Sense of completion 8/6/2019

Meditation/Breathing Control Typically helps with anxiety due to the calming effect Slows breathing & heart rate, eases muscle tension Positive physiological effects Gives your brain something new to focus on, rather than the stressor With practice, can help turn away negative thoughts 8/6/2019

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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! 8/6/2019

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. With practice you can prevent muscle tension from developing due to stress at all! Builds up your mind-body connection to aid in long-term stress relief. 8/6/2019

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Injured Athletes: Coping with Grief Stages: Denial Anger As long as it doesn’t keep you away from seeking medical care, it’s probably all right Get them to talk What are they angry about? Who at? Help them gain some control Problem solving Positive self-talk Imagery 8/6/2019

Injured Athletes: Coping with Grief Stages: Depression General Tension Get athlete involved/active ASAP Goal setting Positive self-talk Imagery Maintain relationship with team Athlete gains some control Involve in rehab decisions What’s causing the stress? Listen Relaxation techniques Muscle relaxation imagery 8/6/2019