Feeling Stressed? S.T.R.E.T.C.H. it out

Student athletes are quite unique in that you are expected to maintain the same standards academically as a non-athlete while at the same time training intensely for the sport you play. The day to day life of a teenager can be stressful in itself, but when you throw in long practices, lessons, working out on your own, travel for tournaments, games all weekend and the many other things that are required to be successful things can really start to take a toll. One of the things we need to do is realize that there are two types of stress. A good stress and a bad stress.

Wait, there is good stress?

“Good” stress, also known as eustress, is that short-term feeling of “butterflies” or nervousness. Eustress is exciting and causes an increase in adrenaline, which provides you with focus and motivation, helping you perform at peak levels. Some examples of things that may cause eustress include:

• Being put in to pinch hit

• Starting for the first time

• Earning and having to accept an award if front of your class

• Competing in an important game or tournament

What is bad stress?

“Bad” stress, also known as distress, is what happens when feelings of helplessness and anxiety take over. Unlike eustress, distress does not give you extra energy or focus; in fact, it does the opposite. Some of the many signs of distress include:

• Anxiety

• Guilt

• Depression

• Trouble sleeping

• Restlessness

• Aggression

• Poor performance

• Headaches

• Fatigue

Of course, even “bad” stress can be manageable if it’s fleeting. It’s when the stress becomes chronic that it’s a problem. Chronic stress affects not just your athletic performance, but your academic and personal lives, as well. So, if you are experiencing signs or symptoms of distress it’s important to do what you can to minimize it.

What can we do to help manage stress?

When you start to experience the effects of “bad stress” S.T.R.E.T.C.H. it out. S.T.R.E.T.C.H. is an acronym that offers 7 tips to help understand and mitigate "bad stress".

Speak positively. Especially about yourself, but also about the situation and about others. Maintaining a positive perspective boosts confidence.

Talk to someone. Even though it may feel like it, YOU ARE NOT ALONE. Text or call someone. Talk to your parents (they love you more than you know), a counselor or a coach. Just don’t let things stay bottled up.

Reorganize your schedule. If you are trying to cram 10 pounds of stuff into a 5 pound bag, it’s time for some prioritizing. Right now you might be planning your schedule around practices and homework, but it is important that you include time for personal self-care, eating and sleeping well.

Expect adversity. None of us are perfect. No one has a life where nothing ever goes wrong. Know that you will have days where everything seems to pile up but keep a positive mindset. You will overcome your hurdles and hopefully gain valuable tools to apply to future problems.

Take things one step at a time. When you are feeling overwhelmed don’t fall into analysis paralysis. Make a list and start checking things off. Put your focus on the thing that is most important in the moment and work to accomplish it to the best of your ability.

Chillax. I know this word is out of style but really, chillax😊. Learn what helps you decompress and then carve out some time to do it. It might be a hobby outside of softball, hanging out with friends or family, listening to music, or reading. Find something that relaxes you.

Have a growth mindset. Guess what? Failure is a part of life. Henry Ford is credited with saying “Failure is the opportunity to begin again, this time more intelligently”. If you can stay positive and learn from a mistake you will be much better off in the long run.