Managing Pressure and Stress

Hi Everyone, thanks for checking out this week’s newsletter. Below you'll find:

• Performance Concept of the week

  • Managing Pressure and Stress: Supporting Your Athlete in Managing Competitive Pressures

• Action plan

• Resource of the week

• Things to Explore

• Got Questions?

Performance Concept of the Week

Managing Pressure and Stress: Supporting your Athlete in Managing Competitive Pressures

Each and every month an important aspect of mental performance and athlete wellbeing is completing “checkins” with athletes. The checkins can take on many forms, but one important aspect for athletes is to take a moment to stop and reflect on the recent past and be self-aware of what is going on internally and externally.

Some common themes from these checkins of late all relate around the notion of stress and pressure. A few of the common themes include

• Stress from being scouted

• Pressure to perform well

• Pressure to do well in school

• Worry about making it to the next level

If these are some of the common themes it would make sense for parents to learn how to support their competitive or high performance athlete in managing these.

What is the Difference Between Stress & Pressure?

Stress and pressure are often used interchangeably, and while related they are different. Therefore, understanding the difference can help us to put strategies in place to support your athlete.

Pressure - Can be internal or external and is related to the demands that are required for you to deal with or adapt to. They can be positive or negative.

Stress - Conversely, stress is your body/brain’s response or reaction to challenging situations. These may be from pressure or other sources (i.e. COVID-19).

How Can You Foster a Supportive Environment to help your Athlete Manage Stress & Pressure?

1. Open Communication: Foster an environment where your athlete feels comfortable discussing their experiences, challenges, and aspirations. Listen actively and empathetically, allowing them to share their thoughts and emotions without judgment.

2. Set Realistic Expectations: Discuss and establish realistic expectations from the sporting experience (not goals to achieve, expectations to live by). Avoid placing undue pressure on your athlete by acknowledging that success is a journey with ups and downs, and not solely defined by outcomes.

3. Encourage a Balanced Lifestyle: Emphasize the importance of a balanced lifestyle that includes not only sports but also academics, social activities, family, and/or and downtime. A well-rounded balanced lifestyle can help alleviate the intense focus on performance.

4. Focus on Effort, Results Will Come Later: Celebrate your athlete's hard work, dedication, compete level, and effort, irrespective of the outcome. Reinforce the idea that the process is equally, if not more, important than the end result.

5. Provide Emotional Support: Be a source of emotional support during both successes and setbacks. Let your athlete know that you are there to talk, offer encouragement, understanding, and a sense of perspective. Challenge irrational emotions or thought patterns.

6. Promote a Positive Growth Mindset: Encourage your athlete to maintain a positive growth mindset. Remind them to use strategies for dealing with stress, such as breathing, visualization, positive self-talk, and mindfulness, to help manage stress or pressure effectively.

7. Be Mindful of Your Reactions: Your reactions as a parent can significantly impact your athlete's experience. Avoid expressing disappointment or frustration in a way that puts excessive pressure on them. Instead, focus on providing that emotional support and ensur you focus on their effort.

8. Remind them it is Supposed to be Fun: Reinforce the importance of having fun and enjoying sport, and the competition. When athletes experience joy in their activities, it can contribute to a more positive mindset and the ability to manage stress or pressure more effectively.

What Does the Research Say to Help Us?

Abedalhafiz et al. (2010) identified in their research the most common stressors on athletes to include:

• Injury & Illness

• Pressure of Competition

• Referees

• Conflict with Coach

• Spectators

What do we notice about these findings versus our trends identified earlier in this article? The pressure to compete and perform for scouts, higher playing opportunities, etc. are greater….meaning the world is more competitive. Why are they greater - because the world is continuously getting smaller with technology. Every game is now on tv or the internet. Social media allows us to compare ourselves to others more. Therefore, if the pressure and stress is increasing, we need to have ways to cope with it.

10 Ways to Cope with Pressure & Stress

1. Acknowledge and Embrace: Work with your athlete to identify and recognize the presence of pressure &/or stress without passing judgment (this is being mindful). Embrace pressure or stress as a natural aspect of the athletic journey. To foster this acceptance, engage in self-compassion exercises, reminding your athlete that stress is a common response and not a sign of weakness. Verbally acknowledging their stress, can be a potent step toward embracing and effectively managing these feelings.

2. Identify the Root Cause: Work with your athlete to identify the specific sources of pressure or stress. Is it related to performance, personal life, external expectations, or something else? Suggest they consider journaling to pinpoint the root cause. They can reflect on recurring patterns—are there specific situations, times, or individuals consistently linked to increased stress? Additionally, encourage them to seek discussions with a coach to gain an additional perspective, uncovering sources of pressure or stress that might be less apparent independently.

3. Mindfulness and Breath work: Have your athlete incorporate mindfulness practices to remain present and avoid feeling overwhelmed by pressure or stress. These techniques, requiring just a few minutes, offer immediate stress relief and enhance focus. Deep breathing, progressive muscle relaxation, or brief mindfulness meditations can quickly calm the mind.

4. Foster Positive Self-Talk: Athletes can integrate positive self-talk into their daily life. Practice affirmations during training, before competitions, or as part of your routine to cultivate resilience against stress.

5. Establish Attainable Goals: Prioritize goal-setting as a fundamental practice that doesn't demand extensive time. Athletes can focus on achievable targets to alleviate feelings of overwhelm and enhance their sense of control. For busy athletes, setting short-term, measurable goals—daily or weekly objectives linked directly to training or performance—can be particularly effective.

6. Visualization Techniques: Have them devote a few minutes to visualization each day. Picturing successful outcomes and executing skills before practice, during breaks, or before bedtime.

7. Seek Support: Get your athlet to engage with your coach, or mental skills coach, for effective stress management strategies. Quick 10-minute post-practice conversations or scheduled short calls during the week can suffice.

8. Establish Routine and Preparation: Remind your athlete a consistent pre-performance routine helps with a sense of control and familiarity, reducing stress.

9. Diversify Physical Activity: Incorporate regular exercise beyond the primary sport to alleviate stress. For athletes with demanding schedules, integrate short bursts of alternative physical activities. Consider brief 10-15 minute sessions of yoga, dynamic stretching, or other activities during breaks or in the morning. These activities not only reduce stress but also enhance flexibility and recovery, contributing to overall athletic performance.

10. Prioritize Rest and Recovery: Ensure your athlete gets adequate rest and recovery, recognizing that physical fatigue can heighten stress levels. They can optimize the quality of rest with a consistent sleep schedule, even with limited total hours. Utilize relaxation techniques like deep breathing before bed for improved sleep quality. Short power naps (20-30 minutes) can recharge, especially after training or between activities. Remember, recovery extends beyond sleep to active methods like light stretching or foam rolling, manageable in short intervals to reduce muscle tension and mental stress.

Action Plan

This week’s action plan includes speaking to your competitive or high performance athlete about their relationship with pressure and stress. By getting a better understanding, it will help you be in a better position to support them.

1. Choose the Right Time and Environment: Find a suitable time and private setting to initiate a conversation about stress. It's essential to create a comfortable and relaxed atmosphere free from external distractions or pressure. The best moments to talk could be during a shared activity or following a training session when your athlete's mind is more open to discussion.

2. Approach the Topic Gently: Begin the conversation by expressing your concern for their well-being and acknowledging their hard work and efforts in their sport. Introduce the subject of stress by using non-threatening language, relating it to a recent event or situation, or sharing your own experiences with stress. This will establish an open and non-judgmental conversation.

3. Listen Actively and Empathize: Encourage your athlete to share their feelings and experiences with pressure and/or stress. Listen carefully to their thoughts without interrupting or dismissing their emotions. Validate their feelings, empathize with their struggles, and show support by offering comfort and understanding.

4. Share Helpful Coping Strategies: Based on your athlete's experiences, share relevant stress-management techniques and coping strategies. Encourage deep breathing exercises, visualization, positive self-talk, or taking breaks during training to manage stress. 5.

5. Follow up and Monitor: Maintain an open line of communication and monitor your athlete’s pressure and stress levels as well as evaluate their coping mechanisms. Be prepared for ongoing conversations as situations arise, showing your continued support and willingness to help. Regularly check in on their progress and modify stress-management techniques as needed.

Resource of the Week

Want to learn more about breathing and breath work for performance? Check out our Breathing and Breath Work For Performance Guide.

Things to Explore

• Read: Our Reading Library

• Download: Resource Guide Series

• View: Previous Weekly Performance Concepts

Got Questions?

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