How to cope with stress?

Stress is when you feel really anxious or tense because of something unusual. It's like your brain and body go on high alert to deal with a problem or threat. Everyone feels stressed sometimes. The main thing about stress is that your body thinks everything's dangerous and reacts to it.

Stress can mess with your head and make you sick. A little bit of stress isn't bad, it can even help you get things done. But too much stress can make you really unwell.

There are two kinds of stress: short-term and long-term. Short-term stress happens quickly and gets intense after a tough event. You don't stay stressed for long with this kind.

But long-term stress is a real problem. It’s like being stuck in a rut of constant worry, and it keeps you on edge all the time. Basically, your brain gets stuck in overdrive, always ready to freak out about something.

Stress can hit everyone differently: some people jump into action, trying to fix the problem. Others just wanna run away from it all, and some just freeze up, unable to move.

Physically, you might feel your heart racing, blood pressure going up, sugar and temperature spiking, and breathing gets fast and uneven. Your stomach and intestines might act up — everything in your body is focused on surviving, so digestion takes a back seat. You might even feel like you're catching a cold because your immune system could be weakened.

Your muscles aren't having it easy either — they get all tense, ready for a fight or flight. This tension makes it hard to do precise movements, which can mess with your performance in competitions.

Your brain starts to feel foggy, like you can barely remember things and it's hard to stay focused. You might find yourself zoning out or getting caught up in a whirlwind of negative thoughts. And when you're stressed, your confidence takes a hit, making it tough to take risks and make moves.

First things first, you need to set some goals. What’s your main goal? When you’re stressed out, like during competitions, it’s hard to think about a lot of stuff at once. So, focusing on one goal can help you take your mind off the stress.

To make goals work for you, remember a few rules. The most common mistake when setting goals is making them too vague. Goals should be specific and measurable. It's easier to reach a goal with numbers (like distance or time) than a subjective one (like improving results). It’s important to set a level of goal that excites you. For some, setting a goal 20% higher than what you want might be just right, but you could go a little lower than you thought or aim much higher. What matters most is how you feel when you think about your goal. You can review and reassess your goals regularly.

We also recommend incorporating gratitude into your daily routine. Notice the positive moments for which you can be grateful. You can also start your day with a morning gratitude practice or end it in the same vein, falling asleep with thoughts of all the good things that happened during the day.

You can set aside a place in your sports diary and write down everything you are grateful for in life and to people. You can do this daily, weekly, or monthly. Keeping a diary gives you the opportunity to look back and notice the good things you already have and are grateful for.

Scientists conducted a study in which an experimental group of participants kept a “Six-Minute Diary.” They had to fill it out twice a day for three minutes for a month. It turned out that six minutes of structured writing practice a day significantly reduces stress and negative emotions.