5 Stress Management Strategies for Athletes and Their Families
By: Misty Buck, Athlete Mental Health Coach, and Contributor to HOFH
Being an athlete is not just about physical fitness and performance. It also involves dealing with the pressure of competition, managing expectations, and maintaining a healthy mental state. These challenges do not only affect athletes but also their families, who often experience the ups and downs of their loved one's athletic journey. Mastering the game of stress management goes beyond just the physical aspect; it also involves mastering stress management.
A study published in 2020 looked at the varying factors of stress in the lives of elite athletes.
“Several types of stress have been identified that play a role in overloading elite athletes prior to, during, and after competitions. Those include mental, physical, and technical demands for adequate preparation before competitions, such as demanding training environments, stressful coaching attitude, family stresses, imbalance between sport and non-sport lifestyle, and unrealistic commitments or expectations (Hanton et al., 2005). During or after competitions, other stressors play similar roles, such as rivalry, satisfying the expectations (e.g., media, fan, professional organizations, e.g., better ranking, or dealing with a diverse range of consequences following a non-successful competition) (Wilding, 2014).[1]”
The Importance of Stress Management for Athletes and Their Families
Stress is a normal part of life, but it can be detrimental if not managed properly. Athletes and their families are susceptible to stress due to the high-pressure nature of sports and the lifestyle of being an elite athlete. In addition to the pressure that athletes feel, it can also affect the family, who may feel the need to support their loved ones while also dealing with their own stress.
“Balance is the stability found at the center of acceptance that pain is inevitable, but suffering is optional,” says Scott Wilson, LCSW, LCAC, Hickory House clinical director.
Understanding the Different Types of Stress
Before discussing stress management techniques, it is essential to understand the different types of stress. Stress can be categorized into two types: acute stress and chronic stress.
Acute stress is the body's natural response to a short-term perceived threat or challenge like a traffic jam or an argument. It’s something temporary that you can quickly move on from. On the other hand, chronic stress is long-term stress (usually around six months or more) that can lead to physical and emotional exhaustion. This can include hardships like divorce, family issues, health issues, financial issues, etc.
Chronic stress can have a significant impact on an individual’s overall well-being. This is because long-term stress can be detrimental to your mindset, your ability to cope with challenges, and even affect your body.
Physical symptoms of stress may include:
● Stomach aches
● Headaches
● Trouble sleeping
● Low energy
● Mood swings
● Appetite changes
● Lowered immune system
● High blood pressure
● Skin breakouts
Stress Management Strategies
Strategy #1: Mindfulness and Meditation Techniques
Mindfulness and meditation techniques can help athletes and their families reduce stress by calming the mind and reducing negative thoughts and emotions. These techniques can also help improve focus, concentration, and overall well-being. It is important to note that mindfulness and meditation are skills that require practice. Athletes and their families can start with short meditation sessions and gradually increase the duration as they become more comfortable with the practice.
Strategy #2: Relaxation Techniques
Relaxation techniques are an effective way to reduce stress and promote relaxation. There are several relaxation techniques that athletes and their families can use, including deep breathing, progressive muscle relaxation, journaling, and guided imagery.
Deep breathing is a simple relaxation technique that involves taking slow, deep breaths to promote relaxation. Progressive muscle relaxation involves tensing and relaxing different muscle groups to promote relaxation. Journaling is writing out everything and anything that’s on your mind so that you are able to release all of the different thoughts swirling around in your mind. Guided imagery involves visualizing a calming and peaceful scene to promote relaxation.
Strategy #3: Positive self-talk
Positive self-talk is an effective stress management technique because it helps redirect negative thoughts. This is not to say ignore your emotions or the fact that you’re stressed because that could cause more issues. It is, however, a way of breaking up negative thought patterns by focusing on your capability to heal, grow, and find solutions.
Strategy #4: Seeking Help and Support
Seeking help and support is an essential stress management technique for everyone. You do not have to solve all of your problems on your own and in fact, sometimes trying to take on too much or internalizing all of your problems, just creates more issues. Seeking help can be in the form of talking to a trusted friend or family member, seeking professional counseling, or joining a support group. This type of support can also provide individuals with the necessary tools and resources to manage stress effectively.
Whether you're a professional athlete or a parent supporting your child's athletic journey, implementing stress management strategies can help you master the game of stress management.
If stress is something that you or your loved one is struggling with, reach out for support. Call the HOFH concierge call line at (866) 404-HOFH to learn more about how our team may be able to help. The service line is open to athletes and non-athletes, and all calls are confidential. Scholarship funds may be available on a case-by-case basis through Fund Recovery. If you are experiencing a mental health emergency or require emergency assistance, please call the HOFH Crisis Line at 866-901-1245, call 911, or head to your nearest local emergency room.
About the Author: Misty Buck is an athlete mental health and mindset coach and contributor to Hall of Fame Health. She can be reached at https://purposesoulathletics.com.
[1] Mehrsafar AH, Serrano Rosa MA, Moghadam Zadeh A, Gazerani P. Stress, Professional Lifestyle, and Telomere Biology in Elite Athletes: A Growing Trend in Psychophysiology of Sport. Front Psychol. 2020 Nov 4;11:567214. doi: 10.3389/fpsyg.2020.567214. PMID: 33250812; PMCID: PMC7673416.