Stress in Student Athletes

Hi. Welcome to our workshop presentation on stress in student

athletes to get us started, I'm gonna be explaining what

stress is.

So stresses the feeling of emotional or physical tension.

It's basically our body's reaction to change.

It could be positive when experience for just a short

period of time.

But when stresses experience for long periods of times, it

can be harmful and detrimental to your health.

Stress and student athletes is a little bit different than

stress in non student athletes.

They just experienced different stressors.

Student athletes are dealing with going to practice, dealing with

coaches, dealing with teammates, fearing injuries and the physical demands

of actually playing a sport.

One of the most common stressors is balancing time student

athletes air faced with social and academic events.

But you also have to factor in athletic events.

That they have, As you can see on the side

is one in three freshmen student athletes at Division three

schools have a mental illness because of the stress that

they face today, we'll be going over ways to help

manage your stress as a student athlete will be talking

about time management goal setting and making a schedule and

how to cope with stress.

First off, we have Jamie who will be talking about

time management.

Yeah, as we just discussed, There are a lot of

stressors that correspond with being a student athlete.

Making the transition from high school to college can be

stressful all by itself.

But when you're playing a sport, you have a lot

more to worry about because you have to learn how

to juggle school and your sport.

But that being said, I would like to introduce some

tips and strategies to help make your time as a

freshman or sophomore student athlete in college.

Less stressful thes strategies include making a schedule, whether it

be on paper or downloading a calendar where you can

rank what you have based on most important to least

important, therefore, having priorities.

And lastly had to avoid procrastination.

Because procrastination will lead to your downfall.

Time management is an important skill to have, whether you

are an athlete or not.

Thus, having well developed time management skills will make a

life as student athletes, 10 times less stressful.

A number One thing to do is have priorities.

This means ranking what you need to get done for

most to least important and working in that order.

This will help you have a feeling of accomplishment when

you want to go out and do something with your

social life, because if you don't get what needs to

be done, you will have dissatisfaction.

Hang over your shoulder.

Having priorities also helps you use your time wisely by

finishing the most important things first.

This will also help you have time to do things

that you enjoy that keep you less stress, such as

hanging out with friends.

Going along with that.

There are many benefits to making a schedule.

It helps you stay organized and write everything down in

one place, which includes academics, athletics and social events.

This will help you know when everything is and when

you will have free time to make plans.

Outside of academics and athletics.

Important things to keep in your schedule would be your

games practices, team meetings along with when you have tests,

homework, papers, projects and studying.

So it's an easy way to keep track of and

have everything in one place.

There are different ways to keep a schedule, such as

using a pen and paper and writing it on a

calendar or making a list.

Or, if you're into technology, downloading certain APS or using

the calendar app that comes on the iPhone to stay

organized. Procrastination is something that almost everyone goes through.

Academic procrastination includes pushing off, studying homework, not going to

class and so on.

However, athletic procrastination exists as well.

Such examples include not going to the gym, not going

for that run, not giving your 100% effort at practice

or games, or just saying you'll do stuff.

Quote unquote later.

Waiting or pushing something till later will result in UN

success or failure.

We need to create habits to train our minds to

respond differently when procrastination starts to arise.

If we push things to a later time, it will

cause are stress and anxiety levels to rise even more,

which is something nobody needs.

Tips to not procrastinate include using your schedule to see

when you can spread things out, toe work on them.

It is beneficial to work on things in smaller increments

rather than all at once.

This helps you retain more information if you're studying, or

if you're doing your homework, gives you more time to

come up with the correct answers to help you work

to the best of your ability.

You can also work in increments where you use brain

breaks. For example, you could work for 30 minutes and

take a 10 minute brain break.

Therefore, you are not working on one excitement for an

extremely long period of time.

If you procrastinate, you could end up forgetting information such

as deadlines for a paper or times of a practice.

Which is why writing things down on the schedule is

extremely helpful and not procrastinating, because it shows a set

time when something needs to be done.

Time management and procrastination go hand in hand.

And developing habits of these strategies will help student athletes

make a smooth, less stressful transition to college.

Next up we have Johnny who we talking about goal

setting and schedule.

How's it going?

My name is Johnny Brennan.

Dir Uh, for those who don't know played across, I

Drew, I'm senior and start, uh, my main aspect presentation

is setting goals and scheduling.

Always have to take control of your life.

My main slide.

I have a couple questions in a statement saying is,

I'll be showing everyone how to break down over almost

schedule with, ah, nde several a student athlete because to

be a practice lifts class meetings, tutors and all the

above another.

When the question is, what does it goes?

Want? Set yourself in your future or in 5 10

years? Depends on yourself.

Last question is, what do you want to achieve later

in life?

That could be once you graduate, you could start a

family, go to graduate school med school.

You don't get a dog.

Um, my first slide, scheduling or organization, Um, for myself.

And I know a lot of athletes.

A lot of them get planners like agendas or calendars.

Calendars are great because you can hang them on your

door above your bed of your desk.

You walk in, you see what you have to do

for that day you set, um, with a calendar, you

are create yourself a routine.

And when the state has seen with all of his

schoolwork work, if you actually work sports and social life,

you need to keep all these balanced in your life

to have a bounce.

Slave. Um, it seems coexist, and they could work perfectly

if you manage your manage your time.

Right? Great.

Um, example was I know a lot of athletes.

Uh, well, schedule like an hour here there before, after

practice or between classes to do all the homework.

So on the weekends, they'll have enough time to hang

out with friends.

Poverty games, go out, get dinner or something.

Um, alright.

And then my last slide, I talking about course setting,

Um, which is your future plan?

You see yourself to him.

The main question I have on is how do you

see how you see yourself succeeding?

What do you want to do in your life now?

Our Trevor?

My main aspect is most likely, um, always create long

and short term goals for yourself, Uh, short term goals

and be five days toe, maybe a month long term

is five years to 10 years.

Um, little goes for the day.

Help. Extremely, because especially with homework say, I would work

for about two hours or read book two hours.

Then I would go watch TV or play video games

with my roommates, or I would go to the gym.

And you also have to find out what your favorite

goal is after your homework monitor.

We're going to the gym or going home to my

family. Um, you have to find a happy medium of

both to have too much work.

You have no social.

If you have too much free time, then work with

pile on and pile on and you have no time

for anything, even practice.

And then, as for myself, another athletes.

Most people want to start or get plant on the

freshman year.

But if you missed class and miss assignments, your coach

won't play you and you'll be sitting on the bench.

Um, for long term goals, you won't understand, uh, and

figure out what your major is, I would say the

first two years freshman sophomore so you can figure out

what classes you need to graduate on time and fit

around your busy schedule, such as practice to during and

all the above.

Um, well, it's my last question is where do you

see yourself in 10 years or what do you want

to achieve in 10 years?

Next up, we have Christian.

What's up, everyone?

My name is Christian car Bt and I will be

teaching everyone today on ways to cope with stress.

So first, when we're stressed, we may ignore the tension

that builds up within us.

This could be unhealthy and could be too bad habits.

Uh, picture on the right is a picture of a

praying Mantis on my hand.

I picked that because I thought it was super cool.

And this beautiful animal actually symbolizes stillness, meditation and coming

our minds.

So first and most importantly, always take care of yourself.

This includes eating healthy, well balanced meals.

So meals that incorporate greens, fruits and other whole grains

that give us the energy we need to perform on

and off the field.

Secondly, exercise.

Honestly, As an athlete, you will get enough of this.

Um, you know, throughout the season, in season practices held

almost every day and out of season, the coaches will

develop workouts for everyone to follow to help maintain our

fitness. Thirdly, plenty of sleep.

I cannot emphasize this enough sleep is essential.

Sleep is one of the most important factors, and if

we don't get enough sleep, it's hard to stay awake

in class, and it's easy to fall behind.

On the right is a picture of me practicing soccer

um, you know, eating healthy not only gives me the

energy I need to practice, but it also makes me

feel good mentally, and that is also something I really

want to stress.

Next. I want to talk about talking to others.

So talk about any problems or how you feel with

friends, family or even professors.

Professors are super helpful over the understanding there plenty of

times where I have gone to professors just because I

felt overwhelmed with schoolwork and sports.

Trust me, all they do is want to help.

So if you could go to them, they can work

their schedule around you most of the time.

Recognize when you need help.

Sometimes it's best to take a step back and assess

the situation.

If you try and take on everything by yourself, it

can be hard and also puts a great deal of

stress on your back.

On the right is a picture of me, myself and

my mom.

So always have someone to talk.

Thio. The first person I go to when I'm overwhelmed

is my mom Picture to the right.

I know I can count on her to comfort me

or give me advice whenever needed.

They avoid drugs and alcohol as solutions, so it may

help. In the present moment, however, they create additional problems

in the future, and they may even increase the stress

who are probably already feeling.

It's really easy to just, you know, go out on

the weekend and party and just forget about all responsibilities.

But it does come around to bite you in the

back. Later, uh, take a break as a student athlete

were always on the go know your limits and stopped

to take a breath every now and then.

So, lastly, I'd like to talk about deep breathing exercises.

So to start, there are two types of breathing their

shallow breathing, and there's barely breathing.

Shallow breathing is not as ideal, however.

Most people actually tend to do shallow breathing.

Shallow breathing involves short and quick breaths, and it really

only uses a small portion of the lungs, delivers minimal

amounts of oxygen to the bloodstream.

On the other hand, belly breathing is very effective and

uses the entire lung capacity.

It takes longer to inhale and exhale, which in turn

delivers much larger amounts of oxygen to the bloodstream and

overall helps to improve quality of life as well.

Studies have shown that it improves stress levels and mental

health. Here are some steps you could take to also

practice belly breathing, so first lie on your back on

a flat surface that could be your bed or the

floor. Whatever is most comfortable, put your hand on your

chest. One hand there and then one hand on your

belly, breathing slowly and feel how your stomach expands pushing

out against your hand while the other hand on your

chest remains still, exhale slowly and release the breath.

So if you are a shallow breather, then you would

feel your chest rise and fall.

If your belly breathing, you feel your hand on your

belly, rise and fall.

We want to repeat this, however many times you want

it to kind of get the hang of it.

And the more you practice, the more it will come

naturally to you.

Ah, second type of breathing is box breathing so otherwise

known as foursquare breathing.

It's very easy to learn and practice and can essentially

be practiced anywhere, which is the main reason why I

chose it.

First, you want to inhale to the counter four.

Hold your breath to the count of four and then

exhale to the count of four.

It's very simple and easy and has been proven to

minimize stress, especially for athletes.

This is very good, because we don't We often don't

have enough time to just take, you know, 10 minutes

out of the day while we're on the go all

the time to do breathing exercises.

So overall breathing is essential.

And as you continue to perform these breathing, exercise says,

you'll notice improvements both mentally and physically.

Yeah, that concludes our presentation on stress and student athletes.

These techniques are really helpful.

One could make a serious difference in your life.

Take it from four student athletes.

Remember that you have so many people to talk to

your on a team of people going to the same

thing. We hope this helps and thank you for listening

Stress in Student Athletes

Audio TranscriptAuto-generated