Learn to Manage Your Stress with Exercises – A daily workout will not only help you stay in shape; It is also a useful tool for learning how to handle stress in practice. Increase your confidence and act as a starting point.
Learn to manage your stress with practice
You not only do daily exercises that allow you to better see yourself and even a few pounds, but it also makes your life less stressful. Stress can be defined as a situation in which different stimuli stimulate fear; who are constantly active and often cause psychosomatic reactions.
It was different from fear because the attack was not as bad as the last, it was quite durable. Most people are stressed for a variety of reasons. For those who exercise, stress can be positive or negative. certain sports practices; Such as bodybuilding can produce psychophysiological conditions that contribute to the physical and mental health of individuals; On the contrary, they falter.
The causes of stress are specific to an athlete:
- divorce, loss of family members, etc. Family conflicts.
- financial problems.
- Training very hard.
- a complex lifestyle.
- excessive training, resulting in lack of energy and enthusiasm;
- permanent tiredness.
- More difficulty in identifying and solving difficulties, slower response and risk situations.
- excessive competition.
- It should be influenced by other ongoing assessments (family, coaches, colleagues, etc.).
- the uncertainty of the results or the application itself.
- Obligation to provide a maximum of the time.
Pain, fatigue, discomfort, anger, anxiety, and frustration are often present during competitions.
Or, there must always be extreme efforts because of the need to provide the right direction and struggle to achieve certain goals.
It is the coach’s responsibility to motivate athletes for specific periods of time and to improve their self-confidence, as these factors can have significant effects in mitigating stressful situations. Another important element is participation, which should or should be done instead of total or partial escape.
Optimism is another feature to promote as it has a decreasing effect on potentially stressful situations. In addition, a great self-confidence, but also a good attitude, because they have an effect that reduces the potential stress of the situation. Creativity, good food, exercise, encouraging social activities, being positive and being confident are other factors in stress management. “Else.
Exercise is a good choice for managing stress because it is a healthy way to lose energy and calm stress. In addition, it helps you find a better physical condition that makes you feel better.
Sports training creates positive stress, that is, it promotes the stabilization of the immune system and contributes to the prevention of disease. This is a natural stimulant caused by the immune system because it creates an aseptic reaction that facilitates the elimination of toxins from the body and also promotes their regeneration.
It also promotes the production of certain neuropeptide agents (for each thought or memory, the brain produces a chemical called üretim neuropeptide which acts on the nervous level and influences the person, that is to say, which affects the production and the assimilation of these neuropeptides).
Neuropeptides, in turn, lead to an increase in the production of endogenous endorphins and a reduction in the production of catecholamines and corticosteroids (activating the production and distribution of energy during stress production).
Sports techniques to fight against stress
Sports psychologists use a variety of sports techniques to cope with stress.
1. Training for the imagination
This is defined as the symbolic repetition of physical activity without significant muscle movements. Athletes define the structure of the sport from a regular, conscious and repeated practice.
The objectives of this type of technique are as follows: a) improve motor skills by improving sports performance; b) check the tension and the concentration, and c) accelerate healing of wounds.
2. Cognitive restructuring
To better meet the requirements of the competition, it is possible to determine the range of techniques that directly modify the idea of the athlete. Goal: a) to increase the confidence of athletes; (B) increase in engine activity; and c) check the voltage and the control concentration.
In endurance sports, this technique is very useful for preventing fatigue and pain sensitization. Improve sports performance.
3. Breathing control
Most athletes have a bad breathing pattern in which the nerves of the competition deteriorate. This pattern is characterized by a shallow, shallow respiratory rhythm accelerated by the upper lung, forming only a third of the lung capacity. It is an important work of the cardiovascular system, the amount of air reaching the lungs is insufficient and the blood does not contain enough oxygen. Only. The tissue is malnourished and creates general body intoxication, causing anxiety and fatigue.
The objectives of this technique are as follows: a) activation controls facilitating relaxation or activation, and b) increase the capacity of the lungs during aerobic exercise and activate more liters of oxygen, give more energy to the muscles and facilitate the elimination of the remaining products.
4. Progressive muscle relaxation
Fear of competition, muscle tension, and coordination of movement, as well as bothering us, can lead to disturbing feelings that reduce confidence in our choices. The psychological preparation of sports competitions can use relaxation. The objectives are a) to reduce anxiety disorders; (B) facilitate relaxation; c) control of tension and concentration, and (d) accelerate the healing of wounds.
During the competition, relaxation results in decreased muscle tension and heart rate increased arterial vasodilation with increased cellular oxygenation and peripheral irrigation,
Reduced respiratory rate, lactic acid in the blood, oxygen consumption and sympathetic activation (during body preparation in case of emergency); but above all, it creates a sense of peace and comfort.