1. Stress, Relaxation and Meditation
Sports Medicine 10: Sports Psychology REC 1050

2. Nivea – How would you handle the stress test?

3. Your Body’s Response to Stress

4. Physiological Response to Stress
Stress can be acute or chronic:
Acute = one time only, individual, unexpected situations or events
Chronic = results from repeated exposure to certain events or situations
Many scientists believe that our stress response system was not designed to be constantly activated. This overuse may contribute to the breakdown of many organ systems.

5. Physiological Responses to Acute Stress
Immediately (Fight or Flight Stage)
Increase in heart rate
Increase in blood pressure
Pupils dilate
Blood is shunted from digestion to brain and skeletal muscles
Muscle tension increases

6. Acute Stress
It can be beneficial and create motivation. For example, when a deadline is approaching, stress may help you to focus and complete your task before the deadline.
Treatment for acute stress:
Rest and relaxation.
Anti-anxiety medication is usually only used if acute stress is a trigger for anxiety or panic attacks.
Often short lived and once the stressor is eliminated, normal physiology resumes.
Therapy can help if the situation is not going to be resolved in a short period of time.  

7. Chronic Stress
Situation that has not been resolved or continued for many years prior to being resolved.
This stress has the ability to create additional health problems, for example heart disease or stomach ulcers.    
Treatment for chronic stress might include cognitive behavioral therapy and medication as well as treatment for any physical illnesses brought on as a result of living with stress for an extended time. 

8. 4 Responses to Chronic Stress
Physical responses
Emotional responses
Behavioral responses
Cognitive responses

9. Physical Responses to Chronic Stress
Aches and pains
Diarrhea or constipation
Nausea, dizziness
Chest pain, rapid heartbeat
Loss of sexual drive
Frequent colds

10. Emotional Responses to Chronic Stress
Mood swings (anger, depression, irritability, sadness)
Pervasive mental health issues like anxiety disorders and panic attacks
Anger and outbursts or rage.
Burnout and the inability to focus.
Withdrawing socially and forgetfulness.
Restlessness
Sense of loneliness and isolation

11. Behavioral Responses to Chronic Stress
Sleeping difficulties
Lack of punctuality
Absenteeism
Withdrawal
Addictive/excessive behavior
Unhealthy eating
Risk taking behavior
Accidents
Suicidal talk or behavior

12. Cognitive Response to Chronic Stress
Memory problems
Inability to concentrate
Poor judgment
Seeing only the negative
Anxious or racing thoughts
Constant worrying

13. How would these 4 factors affect ideal performance state (IPS) in an athlete?
Recall what feelings are associated with IPS and discuss:
1) How would acute (short lived, situational stress) influence an athlete’s IPS?
2) How would chronic (long term, pervasive stress) influence an athlete’s IPS?

14. So how do we leave a stress response state and return to IPS?

15. 1) Progressive Muscle Relaxation
Teaches you how to relax your muscles through a 2 step process.
First, start by systematically tense a particular muscle group in your body
Next, release the tension and notice how your muscles feel when you relax them
This can help you lower your overall tension and stress levels, and help you relax when you are feeling nervous or anxious
It can also help reduce physical problems such as stomach aches and headaches and improve your sleep.

16. 2) Centering
Centering is an ancient visualization technique that originated in Aikido – the Japanese defensive martial art of "spiritual harmony.“
It teaches you to focus on the here and now, taking power away from outside concerns and negative thoughts, and helping you remain stable and grounded.

17. Additional Centering Activities
Prioritize your work/activities in order of importance and urgency.
Break studying into chunks of time or activity (e.g. number of pages or amount learned) based on your own limits and attention abilities.
Envision staying focused on the most important task at hand, such as the upcoming exam.
Take short breaks and limit these to activities that do not “hook” you and result in longer breaks then you intended (such as internet use)
Say out loud a strong coping statement as a mantra and motivation.

18. Coping Statements
This situation is temporary (studying for this exam).
When it’s over I can deal with other things that are important to me.
I’ve been able to cope with other difficult experiences.
Feelings are like a wave that comes and goes.
It’s okay to feel sad, anxious, or angry.
I can’t control my feelings but I can choose what to do with them.
Thoughts are “just thoughts” and not necessarily “truths.”
Circumstances are what they are, but I can choose my attitude toward them.
I am satisfied doing the best I can

19. 3 - Grounding Exercises
Grounding is a technique that helps keep someone in the present.
They help reorient a person to the here-and-now and in reality.
Grounding skills can be helpful in managing overwhelming feelings or intense anxiety.
They help someone to regain their mental focus from an often intensely emotional state.
Often try to ground a person by having them focus on their own senses and present position

20. Grounding Exercise – 54321 Game
Name 5 things you can see in the room with you.
Name 4 things you can feel (“chair on my back” or “feet on floor”)
Name 3 things you can hear right now (“fingers tapping on keyboard” or “tv”)
Name 2 things you can smell right now (or, 2 things you like the smell of)
Name 1 good thing about yourself

21. Grounding Exercise – Cognitive Reorienting
Re-orient yourself in place and time by asking yourself some or all of these questions:
1. Where am I?
2. What is today?
3. What is the date?
4. What is the month?
5. What is the year?
6. How old am I?
7. What season is it?

22. Grounding Exercise – Sense Awareness
Keep your eyes open, look around the room, notice your surroundings, notice details.
Hold a pillow, stuffed animal or a ball.
Place a cool cloth on your face, or hold something cool such as a can of soda.
Listen to soothing music
Put your feet firmly on the ground
FOCUS on someone’s voice or a neutral conversation.

23. 4 – Breathing Exercises Deep Breathing (full belly breaths)
Extended Exhales (inhale for 2, exhale for 4, inhale for 3, exhale for 6, inhale for 4, exhale for 8)
“Breath of Joy” (Clip begins at 20:35)

24. Basic Activation Skills
Play a “pump up” song or music before competition
Social Interaction or Isolation (depending on the person)
Imagery (more in a later class)
Physical Stimulation
Others?