Athletes Coping With Stress
This post was authored by several Trine University students as part of a classroom group research project for SM-393 Sport Psychology. The Trine University Center for Sports Studies Blog features these student contributions to showcase their academic work, encourage thought-provoking discussion, and highlight new perspectives within the study of sports.
Athletes Coping With Stress
By Elijah Bouyer, Dominic Lisinicchia, Kearston Stout and Drew Vasko
In sports, the pressure to perform at the highest level is intense. This pressure
increases as the level of competition increases. Athletes are constantly faced with
the unshakeable task of maintaining focus and mental toughness during these high-stress
situations. The pressure from coaches, fans, and teammates adds to this stress. The
fear of failing fans, coaches, or teammates can make the pressure crippling for many
athletes, especially at the elite levels where athletes are held to their performance
on a week-to-week basis. This leaves athletes in a constant mental battle to perform
to the best of their abilities every time they play their sport. The fear of performing
well can affect an athlete's ability to focus on their job and cause mistakes or inability
to perform. Athletes often overlook their mental toughness and try to depend on talent
alone. Half of the competition is having the mental toughness to push through adversity
or a mistake. This mental fortitude is the most important part of the competition
because the athlete can bounce back from a mistake and continue to perform at a high
level. This post will dive deeper into how athletes recognize stressors, the results
of high stress, and effectively cope with stress.
Review of Scientific Literature
First, according to the article “Stress Management Techniques for Athletes During Sports: A Critical Review", “Stress is neither an event (stressor), a physiological response, nor a stressor-response chain… Stress is what you think it is, thought or cognition” (Bhadauriya & Tripathi, n.d.) which explains that stress does not occur until after someone has recognized they are in a stressful situation and have perceived that they are stressed. This article describes that not all stress is bad, and how certain arousal and stress levels can lead to optimal performance. Still, too much stress can lead to excessive levels of stress that can negatively impact performance. Coping with the stress in sports is more important in addressing rather than attempting to eliminate stress as it is almost impossible to completely eliminate.
Next, the article “Stress and Sport Performance: a PNEI Multidisciplinary Approach” begins by describing many stressful situations that athletes will face. “Situations that are regarded as challenging, potentially threatening, or requiring a considerable waste of resources to deal with (coping strategies) are categorized as stressors” (Tossici et al., 2024). There can be many forms of stressors, whether that be “environmental factors related to competitive performance, such as participation in major competitions, rivalry with an opponent, media attention, unsatisfactory refereeing, unfavorable weather conditions, or a decline in performance” or “communication problems with the coach or teammates in team sports, training methodologies, a change of role, conflicts of values” (Tossici et al., 2024). Athletes that are ineffective in coping with high stress levels have portrayed “unsatisfactory performance, negative thought patterns, negative emotions and depressive symptoms, and injuries… although in contrast, “athletes who possess a broad repertoire of coping strategies govern stressful situations more effectively and achieve optimal levels of anxiety/arousal” (Tossici et al., 2024). This then has a positive impact on performance, so to achieve optimal performance, athletes should devote some effort to learning coping strategies to help deal with high-stress situations.
Implication for the Practitioner
Being able to cope with stress as an athlete is the ability to have enough confidence in yourself and being able to handle yourself through intense competitions. Keli-Moran Miller of Stanford Report shares her insights on how top athletes handle performance anxiety and how this teaches lessons for the rest of us. From a coach standpoint, Keli shares “ Reminding them that, to get to this point in their career, they’ve had to compete on big stages against other elite competitors building confidence” (Standford Report, n.d.). Many different strategies can be taught to athletes to help them cope with their anxiety. According to Keli, she states “I teach strategies like focus cues or instructional self-talk that athletes can use to remind them where to focus and refocus their attention in pressure situations” (Standford Report, n.d.). Focus cues can be verbal or visual; this helps get athletes' direct attention and allows them to stay focused in the present moment. Encouraging positive self-talk helps enhance mood and motivation for athletes and allows athletes to be able to cope with their stress better.
There are many different techniques that athletes can use to help manage their stress. These techniques include having good time management. When being an athlete, exercising good time management is needed because participating in sport and focusing on school and outside activities can be very overwhelming and stressors. Relaxation techniques can be beneficial when put in high intense competitions. Taking deep breaths can allow athletes' muscles to relax and let the mind regroup. Meditation and yoga are good ways to let the body relax. Having a strong support system of family or friends allows athletes to feel comfortable and have encouragement. Eating a well-balanced diet helps the body feel motivated and helps the body to cope with stress. Overall, being able to manage stress as an athlete allows them to be able to perform optimally and allows athletes to improve their overall experience in sports and life (Standford Report, n.d.).
Conclusion
In conclusion, having the tools and knowledge in order to manage stress levels is crucial for any athlete to maintain their overall well-being and perform at their best. The pressure to excel in sports can overwhelm athletes, whether it’s from coaches, family and fans. This pressure can be used to create motivation and make the athlete feel more determined. Having someone or something to play for can give an athlete that boost of mental toughness needed if they seem to be slacking or caught up in their thoughts. Building confidence is also a crucial factor in becoming a successful athlete. By prioritizing mental toughness and stress management, athletes can have the confidence to achieve their best version of themselves.
References
Bhadauriya, B., & Tripathi, R. (n.d.). (PDF) stress management technique for athletes during sports: A critical review. Stress Management Techniques for Athletes During Sports: A Critical Review. https://www.researchgate.net/publication/328991321_STRESS_MANAGEMENT_TECHNIQUE_FOR_ATHLETES_DURING_SPORTS_A_CRITICAL_REVIEW
How pro athletes handle pressure – and how you can, too. Stanford Report. (n.d.). https://news.stanford.edu/stories/2024/07/deep-breath-see-the-ball-trust-how-pro-athletes-handle-stress
Nuetzel, B. (2023, November 16). Coping strategies for handling stress and providing mental health in Elite Athletes: A Systematic Review. Frontiers in sports and active living. https://pmc.ncbi.nlm.nih.gov/articles/PMC10687549/#s4
Tossici, G., Zurloni, V., & Nitri, A. (2024, March 1). Stress and sport performance: A PNEI multidisciplinary approach. Frontiers in psychology. https://pmc.ncbi.nlm.nih.gov/articles/PMC10940545/