Hello, young champions! As elite athletes, you face unique challenges both on and off the field. One of these challenges is stress. But don’t worry, we’ve got a handy tool to help you manage it effectively. It’s called the NUTS framework (Lupien, 2012).
Let’s break it down:
N is for Novelty
Ever felt a rush of nerves before a big game or when trying a new training routine? That’s because our brains are wired to react to new experiences. Remember, it’s okay to feel this way. Embrace the novelty, it’s part of your growth as an athlete.
U is for Unpredictability
Not knowing the outcome of a match or how well you’ll perform can be stressful. But remember, unpredictability is part of the game. Focus on what you can control – your preparation and effort.
T is for Threat to Ego
As athletes, we take pride in our skills and abilities. When they’re threatened, it can lead to stress. But remember, everyone has off days. Use them as opportunities to learn and improve.
S is for Sense of Control
Feeling like you’re not in control of a situation can be stressful. In sports, there are many things outside your control. Focus on what you can control, like your attitude, preparation, and response to situations.
Managing Stress
Now that we’ve identified potential sources of stress, let’s look at some tactics to manage them:
- Grounding: This technique helps you stay present and focused. Try focusing on your breath or your surroundings.
- Deep Breathing: This can help calm your mind and body. Try inhaling for a count of four, holding for four, and exhaling for four.
- Positive Self-Talk: Remind yourself of your strengths and abilities. You’re an amazing athlete!
- Physical Activity: Regular exercise can help reduce stress. This could be as simple as a walk or a bike ride.
- Spending Time in Nature: Being in green spaces can help you relax and reduce stress.
- Spend Time with Pets: Being around animals can help reduce stress.
Remember, it’s okay to ask for help if you’re feeling overwhelmed. Coaches, teammates, and mental health professionals are there to support you. You’re not alone in this journey. Keep striving, keep thriving, and remember – you’ve got this!
References:
Lupien, S. (2012). Well stressed: Manage stress before it turns toxic. Wiley.