Tools for Stress Management
Misty Buck: HOFBH Athlete Mental Health Coach
The life of being an athlete is often accompanied by stress. High pressure and tension from a variety of sources come with the territory. However, sometimes stress is more than just a fleeting moment. When it’s something that’s long-term, you could run into additional issues not just mentally and emotionally, but also physically.
Everyone deals with stress differently. In today’s world, the feeling of being stressed on a daily basis has become something that most people accept as a part of daily life. The problem with this is that when you’re stressed, your body is releasing hormones that are meant for temporary, fight or flight situations. If you’re unable to find healthy ways to cope with and release the tension, you could be doing more damage to yourself in the long run. Physical effects of long-term stress may include a lowered immune system, stomachaches, nausea, headaches, irritability, muscle tension, and more.
Stress Management Tips
Whether your sources of stress are from the locker room, the meeting room, or home, there are several ways that you can manage it. The first step is to discover the things that are making you feel tense. It might be one thing or it might be multiple things. The second step is to recognize what stress feels like to you and how you react to it. And finally, the next step is to apply tools to help you alleviate and prevent the problem from growing and bubbling up within you. The goal here is to recognize the problem(s) and adapt a healthier response.
Here are a few stress relief tools that you can get started with right away:
Exercise. One of the top stress management tools is exercise. As an athlete, you get in plenty of exercise, however because it’s part your job, it’s not always the best space to unwind. Try a workout that is a little lower key and something that you are motivated to do for yourself. For example, yoga, nature walk, bike ride, paddle board, etc.
Take breaks to focus on breathing. You don’t necessarily need to schedule long periods of meditation to get the benefits of it. Take 5-minute breaks throughout the day to do nothing but focus on inhaling and exhaling. Allow thoughts to come and go. The goal is not to have an empty mind, but rather to slow down physically and mentally. Set a recurring alarm on your phone to remind you to take these breaks.
Use positive affirmations. Write down affirmations (or positive statements) that inspire you, bring you peace, and help you gain a healthy perspective. For example, “I don’t have to be everything to everyone” or “The pressure that other people feel is not my responsibility.” Recite these affirmations at least once in the morning and as needed throughout the day.
Adopt a perspective of flow. Challenges come and go. Even if it feels overwhelming, the challenge you’re facing is likely temporary. Don’t allow a temporary problem to cause you long-term pain because of consequences of unhealthy decisions.
Put yourself in the driver’s seat. Sometimes, a source of stress is when you let a situation or another person (i.e., anything out of your control), lead your focus. In other words, you get wrapped up in something that really isn’t yours to own. Allow yourself the space to choose your perspective starting by focusing on what you can control. Control the controllables.
Time management / balance. It’s impossible to be everywhere at once. Set boundaries for when and where you’ll spend time with family, friends, alone, working, training, etc. Schedule blocks into your calendar and stick to it. Remember, no one can take time for you, but you.
Get enough sleep. Quality sleep is critical to managing stress. When you’re tired, you’re not at your best or thinking as clearly as possible. A lack of sleep can also amplify the irritability you’re already feeling. If sleep is an issue for you, try nighttime meditations to help you relax and quiet your mind or listening to calming music. I also recommend disconnecting from electronics a couple of hours before bedtime. In addition, you can ask a doctor about supplements.
Talk to someone. The act of talking to someone can provide great stress relief. Speaking what’s on your mind with someone you trust who will listen and let you vent, has incredible benefits. For instance, instead of holding everything in and sitting with it, you might find you are able to let it go simply by talking through it.
Journal. Another awesome stress relief tool is journaling. Writing words down—particularly by hand—can help you gain clarity and organize jumbled thoughts. If you’re not sure what to write about, try writing a letter to your stress. For example, “Dear stress, what I want you to know is…”
Give gratitude. When you’re overwhelmed with problems, it can feel all-consuming. Try turning your focus to all of the things that you are blessed with. For every problem, name three to five blessings—things that if you didn’t have, would change the quality of your life.
If you are struggling with extreme stress, mental health, or just aren’t feeling like yourself, please reach out to the Hall of Fame Behavioral Health (HOFBH). HOFBH aims to ensure consistent high-quality care, customized for athletes, their loved ones, and beyond. Through a diverse community of caregivers and their trusted national network of accredited Centers of Excellence, individuals have a variety of options in getting the care that they need, whether they have tried behavioral health programs before or not. If you or your loved one needs assistance, please reach out. The HOFBH concierge service can be reached at (866) 901-1241. Payment options include discounted self-pay rates, insurance, and financial assistance through the HART Foundation.
If you are experiencing a mental health emergency or require emergency assistance, please call the HOFBH Crisis Line at 866-901-1245 or call 911 or head to your nearest local emergency room.