Stress Management Through Sports Activity

 Sports participation and physical activity have a positive impact on health.

 It is advised as one of the most effective methods for reducing stress.
 Stress is classified into two types: eustress and distress.

Eustress, or positive stress response, has the following characteristics like motivates and
focuses energy. short-term, perceived as within our coping abilities, feels exciting, and
improves performance.

Distress, or negative stress, has the following characteristics like causes anxiety or
concern, is perceived as outside of our coping abilities, feels unpleasant decreases
performance, and leads to mental and physical problems

Directions. Classify the following situations in participating in the sports activity. Write () if
the situation is under Eustress or Distress.

Situation Eustress Distress

1. An athlete experiencing extreme anxiety before a

competition may struggle to focus or perform at their
best.
2. Physical health problems such as muscle tension,
fatigue, and increased risk of injuries due to
overtraining.
3. Sports can lead to improved athletic performance.
4. Sports can foster positive relationships, as athletes
support and encourage each other in their pursuits.
5. Lose their passion for the sport.
6. Sports can contribute to mental health issues such
as burnout, depression, and performance-related
anxiety.
7. Sports can lead to a decline in athletic performance.
8. Overcoming challenges in sports activities can lead
to personal growth, increased self-confidence, and a
sense of accomplishment.
9. Athletes are often highly motivated to achieve their
goals and push their limits.
10. Excitement of competing in a challenging event
can bring out an athlete's best efforts.
 Sports Activities that Can Reduce Stress

Running Events

Many experts recommend running because it is one of the first skills that we learn. The
important thing here is to stay in the aerobic range (your breathing speeds up, but you aren’t
out of breath), to avoid putting too much strain on your body

Swimming

Swimming is a low-impact, full-body workout that can be both relaxing and energizing. The
rhythmic motion of swimming can reduce stress and anxiety.

Combat and Martial Arts

Martial arts practices like arnis, boxing, and taekwondo combine physical activity with
discipline and focus, helping individuals manage stress and build self-confidence. Self-defense
gives you a heightened awareness of your body, which helps your balance and improves
coordination.

Team Sports

Sports like soccer, basketball, and volleyball involve teamwork, social interaction, and
physical activity, making them effective stress relievers. In a team, you work together, which
builds self-confidence and can reduce stress.

Tennis:

Tennis combines physical exertion with strategic thinking, making it a great way to relieve
stress and stay mentally sharp.

Physical Activity as a Stress Management Tool

Physical activity is considered as a stressor as it gives stress to the body by building up

adaptation to physical activity (load); thus, in constant engagement, there is an increase in
adaptation and resistance to other stressors. Therefore, physical activity is an effective way to
reduce the negative effects of stress. Here are the reasons:

 Physical activity can facilitate the release of tension and anxiety and can alter the fight
or flight mechanism of the body.
 Physical activity can be a way to relax. Regular engagement in exercise can be a
diversion from the everyday stress caused by problems, fatigue and the like.
  Physical activity can increase endurance and fatigue tolerance. Stress overtime uses
energy and leads to fatigue. By conserving your energy, you heighten your tolerance
for stress.
 Physical activity can assist in maintaining muscle elasticity and in avoiding the
shortening of muscles, which is an effect of physical inactivity.
 Physical activity can increase one’s physiological control of his or her body. Having a
regular exercise routine can assist you in gaining complete control of your body by
improving its stress reaction by normalizing heart rate, blood pressure and muscle
tension.
 Exercising on a regular basis increases emotional well – being in general.
 Exercising alters the perception of stress.

Stress Management in Sport

Stress management refers to the environmental, physiological, cognitive, and

behavioral techniques employed by an individual to manage the factors and components that
underlie the stress process or experience of stress. A primary goal of stress management in
sport is to allow the athlete to effectively regulate competition related demands to
facilitate optimal performance as well as to enhance psychological well-being (PWB).

The stress process is highly influenced by how athletes evaluate the personal and
social meaning of stressors. Such evaluation, typically called an appraisal process, can
be rapid and automatic or reflective and is shaped by social learning, culture, and
memories Thus, the stress response can include changes in emotion, feelings,
cognitions, behavior, and autonomic physiological systems. Stress responses differ from
athlete to athlete, and, for any given athlete, stress responses can take different forms in
varying situations. Thus, effective stress management can target the actual demands and/or
enhance the athlete’s ability to regulate the factors that are associated with the appraisal,
emotion, and cognitive behavioral response

Stress Management

Stress is a dynamic condition when one is confronted with a situation related to what he or
she desires, for which the outcome is uncertain and important. It is also “a state of mental or
emotional strain or tension resulting from adverse or very demanding circumstances,” and it
is exceedingly ordinary to teenagers like you. Some of the effects of stress are as follows:

1. Feeling nervous and anxious

2. Feeling tired
3.Procrastinating or neglecting responsibilities
4. Feeling overwhelmed
5. Having negative thoughts and changes in sleeping habits
6. Problems in concentrating and eating habit
Each person has different levels of stress. Thus, one should be able to manage his or her
stress level before it gets serious.
Here are some suggested ways to manage stress:
1. Do some physical activity
2. Get enough sleep
3. Balance your life
4. Spend time to help other people
5. Find someone to talk wit

Directions. List five stressful situations that worried you, made you anxious, or made you
upset, and describe how you handled each one.

Stressful Situation Coping Mechanisms

Poster-Slogan!
Directions. Create a poster slogan on the benefits of engaging/participating in sports
activities in managing stress. A scoring rubric will be used to assess your work.
RUBRIC FOR POSTER-SLOGAN
CRITERIA EXPERT (5) ACCOMPLISHED CAPABLE (3) SCORE
(4)
All images and Most images and Some images and
GRAPHICS
graphics are related graphics are related graphics are related
RELEVANCE
to the event. to the event. to the event.
The design was The design was Made a few changes
unique and original. Used three to the background
CREATIVITY AND
interesting. Used to five original media and layout. Used one
ORIGINALITY
more than five items. or two original media
original media items. items.
The poster is The poster is The poster is
exceptionally attractive in terms of acceptably attractive
attractive in terms of neatness, has good though it may be a
CRAFTMANSHIP
neatness, well- construction, and is bit messy.
constructed, and not not very messy.
messy.
The output is The output is The output is
submitted on time. submitted one day submitted two days
TIMELINESS
after the submission after the deadline.
date.
TOTAL