Understanding stress: more than just a feeling

Physical and mental stress don’t exist in silos – they're more intertwined than you might think.

Consider when you’re injured and that feeling of dread or anxiety when you think about how it will impact an upcoming performance. This is an example of how physical stress can trigger mental stress.

On the flip side, mental stress can also manifest physically, such as tense shoulders or a clenched jaw. And both types of stress activate similar systems in the body. Let’s dive in!

Whether it's that tinge of anxiety when you try to score that winning shot or the cold sweat that comes from fear of public speaking, mental stress can be attributed to a number of psychological factors.

These stressors have substantial effects on the brain, triggering the "fight-or-flight" response and releasing hormones like adrenaline and cortisol, which prepare the body for peak performance.

Sources of stress

• Performance pressure: The feeling of needing to excel in school, work, or sports.
• Conflicts: Problems with friends, family, or colleagues.
• Anxieties: Worries about the future or feeling overwhelmed.
• Negative thoughts: Constantly thinking about problems or failures.

The body's stress response

1. Brain alarm: The brain recognizes stress and sends signals to the body.
2. “Fight-or-flight” mode: The body goes into emergency mode (heart rate and breathing increase and energy is mobilized).
3. Stress hormones: Hormones, like adrenaline, provide an energy boost, while cortisol raises blood sugar levels and suppresses non-essential functions (like digestion).
4. Return to calm: After the stressful situation ends, the body returns to normal.

How much is too much?

While some types of stress can be positive (we’ll dive into that later), too much can become problematic.

There are a few key indicators that your levels need to be managed, like if symptoms of stress persist without improvement, physical symptoms become chronic, or your recovery periods fail to bring that desired zen-like relaxation.

Additional red flags could be if everyday tasks become difficult or your relationships with family and friends begin to suffer.

Physical stress is the physiological response of the body to various external or internal pressures.

Causes of physical stress:

• Intense physical exertion: Overtraining, competitions, or strenuous work.
• Injuries or pain: Acute or chronic pain.
• Extreme temperatures: Heat and cold can trigger stress.
• Sleep deprivation: Insufficient or poor-quality sleep.
• Noise: Constant loud noises.
• Illnesses: Infections or diseases.

The body’s response:

When the body perceives these physical stressors, it reacts similarly to mental stress. Let’s break it down:

1. The sympathetic nervous system (fight-or-flight) is activated.
2. Stress hormones (adrenaline and cortisol) are released.
3. Heart rate and blood pressure increase.
4. Breathing becomes faster and shallower.
5. Muscles tense up.
6. Digestion slows down.
7. The immune system is temporarily strengthened but weakened over time.

Stress plays a key role in athletic performance, and understanding its impact (and that it's not always negative!) is vital.

Appropriate physical stress through exercise leads to adaptations and performance improvements. Additionally, a certain amount of stress, called eustress, can even act as a motivating force in training.

But don’t forget – it’s about balance, and excessive physical stress can lead to overtraining, injuries, and performance decline, which no athlete has time for.

Depending on intensity and duration, stress can have positive or negative effects. Let’s dive into the different types and how to leverage them to boost your performance.

What are the positive effects of stress?

A motivator

Positive stress can be that little extra nudge that helps many athletes push past their comfort zone and achieve peak performance. Intense workouts like HIIT increase adrenaline levels, leading to more energy and focus.

Exercise as relief

For many, sports serve as an outlet to escape reality and reduce the negative stress that comes with daily life. Regular physical activity increases serotonin levels, improves mood, and helps manage daily life better.¹

What are the negative effects of stress?

Yes, there is too much of a good thing and while some stress can be beneficial, high mental stress combined with intense training can have adverse effects such as:

Overtraining and burnout

Training too hard without ample R&R means that the body might not recover sufficiently, leading to fatigue and performance drops.

Increased risk of injury

If your mental stress is at an all-time high, it could reduce concentration, leading to technical errors and an increased risk of injuries during training. Exhaustion can amplify this.

Poor recovery

Elevated cortisol levels due to chronic stress slow down muscle recovery, impair sleep, and could ultimately hinder your progress on the training ground.

Muscle loss and fat accumulation

Cortisol promotes muscle breakdown and fat accumulation, especially in the abdominal area – the last thing any athlete would want when working towards a goal.

Loss of motivation

Persistent stress can actually decrease motivation for training and lead to long-term training breaks or giving up fitness altogether.

Stress management for athletic performance

To effectively deal with stress and make sure you’re striking the right balance of adequate rest, recovery, mindfulness, and a balanced diet are crucial.

Mindfulness techniques

Meditation and deep breathing exercises are excellent ways to reduce stress levels and improve concentration during training. Spending time to practice these relaxation techniques can also enhance emotional regulation, which is particularly beneficial in competitive situations.

Sufficient recovery

Planned breaks, stretching, or light movement promote recovery and help reduce your overall stress. If you want to get the biggest bang for your buck, try incorporating some of the mindfulness techniques mentioned above during these breaks to boost mental clarity and overall well-being and more importantly – improve your long-term performance.

Periodized training

A good training plan includes phases of increasing effort and rest. This helps prevent overtraining and long-term fatigue. Moreover, this method promotes optimal performance improvement by systematically acclimating the body to higher loads while providing sufficient time for regeneration.

Nutrition and sleep

A nutrient-rich diet and adequate sleep are essential for recovery and stress reduction. Both factors play a crucial role in hormone regulation, particularly in controlling stress hormones like cortisol, thus supporting physical and mental recovery.

Stress is complex, encompassing both physical and mental components. Short-term stress, like eustress, can motivate you and help your body perform well. However, chronic stress is a serious issue. It can harm both your body and mind and may lead to health problems.

When it comes to athletic performance, proper stress management is everything. Techniques like mindfulness, focused recovery, and balanced nutrition are key to reducing the harmful effects of stress.

In the end, it’s about finding a balance between tension and relaxation. This balance is key for long-term physical and mental health. It will help you feel good and perform at your best.