This document provides information and tips on dealing with stress in sports. It discusses that some stress is normal and can be good, but too much stress can take the fun out of sports. It recommends talking to coaches and parents if stress levels feel too high. The document then lists seven ways for athletes to deal with stress, such as deep breathing, muscle relaxation, visualization, mindfulness, routines, positive self-talk, and focusing on effort rather than winning. It concludes by suggesting maintaining a healthy lifestyle and remembering that everyone makes mistakes.

1. How to deal with Stress
in Sports activity
Created by...
Prof. Kale Pramod Mukund

2. INTRODUCTION
Sports are about staying active, feeling proud,
developing as a player, and making friends. Above all,
whether you play on the varsity team or at a weekend
pick-up game, the point is to have fun. By keeping that as
a priority, you can learn to handle the stress that is a
natural part of competition.
Sports are a great way to have fun while staying fit.
Sports also teach important life lessons like_
 Working as a tea
 Learning how to be a good sportsman
 Overcoming challenges
 Controlling emotions
 Taking pride in accomplishments

3. CHECK STRESS LEVELS
Competing always leads to some stress. And that
can be good_ a little stress helps the body face a
challenge. But too much stress can take the fun out
of a sport and make it hard to perform. Besides
competing, other things can make athletes feel
stressed out, such as_
 too much pressure from parents or
coaches to win
 having too much on the schedule
 not wanting to play the sport

4. POSSIBLE CHANGES
If you think there might be too much stress
around competing, talk to your parents and coach.
Making some possible changes can help, such as_
 Change your focus from winning to putting in the
best effort and having a positive attitude.
 Take a look at your schedule. If you have too much
going on, think about limiting practice time or only
doing one sport or activity per season.
 If don’t want to play the sport anymore, talk to your
parents about your feelings and make a decision
together.

5. SEVEN WAYS TO DEAL WITH
STRESS IN SPORTS ACTIVITY
There will always be some stress
in sports, so it's important to know
how to deal with it. Trying different
ways during practice helps you know
what will work best for you during
competition.

6. 1. Deep Breathing
Take a deep breath and hold it in
for about 5 seconds, then
release it slowly. Repeat
five times.

7. 2. Muscle Relaxation
Contract (flex) a group of muscles
tightly. Keep them flexed for about 5
seconds, then release. Repeat the exercise
five times, then move to a
different muscle group.

8. 3. Going to a Happy Place
Picture a peaceful
place or event. Imagine
stress flowing away from
the body.

9. 4. Visualizing Success
Imagine completing a pass,
making a shot, or scoring a goal.

10. 5. Mindfulness
Focus on the present instead of
worrying about the future or the past.

11. 6. Having a Routine
Focus on the routine
to keep stress in control.

12. 7. Thinking Positively and
Developing Positive Self-Talk
Say "I learn from my
mistakes," "I'm in control
of my feelings," "I can
make this goal!" to help
keep the negative
thoughts away.

13. To keep stress levels down when you
aren't competing:
● Eat well and get enough sleep, especially
before games.
● Do something fun and relaxing. Take a break
from competing and go for a walk, ride a bike,
see a movie, or hang out with friends.
● Remember, no one is perfect. Everyone makes
mistakes in sports — it's part of the game. Be
quick to forgive mistakes and move on.