Managing Stress
“You can’t control the wind; but you can adjust the sails.”
- Jimmy Dean
During my master’s year, I felt like I had the weight of the world on my shoulders. I had an important assignment due on group cohesion, and at the same time, I was preparing for selection in the U23 kayak team. Both were huge priorities, and I was determined to give them my all.
At first, I tried to juggle everything by working harder. I stayed up late every night, trying to finish the assignment while squeezing in extra training sessions. My rest suffered—I barely slept, and when I did, my mind kept racing. I thought I was being productive, but in reality, I was pushing myself too far.
It didn’t take long for the stress to catch up with me. I started feeling exhausted all the time, even during training. I was forced to miss sessions, and I struggled to complete my work. But instead of slowing down and taking care of myself, I felt pressured to do more.
The results? I burned out.
When the assignment deadline came, I handed in work that was far below my usual standard. I got my lowest mark of the year. At the U23 kayak selection race, I was physically and mentally drained. I came 4th—just one spot away from making the team.
I was devastated. All that effort, and I felt like I’d failed at everything.
What I Learned About Stress
Looking back, I realize that the problem wasn’t the challenges I faced—it was how I managed (or didn’t manage) my stress. Here’s what I learned:
Imagine your stress as water filling up a bucket. Every challenge you face—schoolwork, training, social pressures—pours more water into the bucket. A little water is fine, just like a little stress can motivate you. But if too much pours in without a way to let it out, the bucket will overflow.
When the bucket overflows, stress takes over. You might find yourself snapping at friends, shouting at family, or even crying over small things. These are unhelpful ways of handling stress, and they don’t solve the problem.
The key to managing stress is learning to open the tap and let some water out of the bucket. This tap represents healthy coping strategies. When you practice these strategies, you reduce the amount of stress in your bucket, preventing it from overflowing.
What Is Stress and Mental Health?
‘A state of wellbeing that allows the individual to cope with stressors in life’
Stress is your body’s response to pressure, whether it’s from school, training, or social relationships. A little stress can motivate you, but too much can harm your psychological health, making you feel anxious, overwhelmed, or unable to focus.
Your mental health refers to your emotional, psychological, and social wellbeing. Poor stress management can hurt your health, affecting your sleep, mood, energy, and even your relationships with others.
Student-athletes face unique stressors as they juggle the demands of academics, sports, and personal life. Here are some common stressors they encounter, along with examples:
Academic pressure; Athletic performance; Time management; Social expectations; Physical fatigue; Financial stress; Uncertainty about the future; Parental or coach expectations; Psychological stress.
What Happens When Stress Is Too High?
If stress builds up, it can lead to:
Physical symptoms like headaches, fatigue, or muscle tension.
Emotional struggles, including frustration, sadness, or anger.
Burnout, a state of complete mental and physical exhaustion.
On the flip side, managing stress helps you stay energized, positive, and ready to tackle challenges.
Good vs. Bad Coping Strategies
Not all coping strategies are created equal. Here’s a breakdown:
Bad Coping Strategies:
Ignoring stress or pretending it doesn’t exist.
Taking out frustrations on others.
Overloading yourself with extra activities to avoid thinking about stress.
Good Coping Strategies:
Deep breathing: Take slow, deep breaths to calm your body and mind.
Positive self-talk: Replace negative thoughts like “I’m going to fail” with “I’ve prepared, and I’ll do my best.”
Time management: Plan your day to balance school, training, and rest.
Talking to someone: Share how you’re feeling with a trusted friend, parent, or coach.
How stress can be good
When people hear the word “stress,” they often think of something negative—but stress isn’t always bad. In fact, stress can help us grow, learn, and become stronger, just like muscles do when we exercise.
Think about how muscles work: when you lift weights, you stress your muscles by pushing them beyond their comfort zone. This stress causes tiny tears in the muscle fibers, which your body repairs to make the muscles stronger. But this only happens if you allow time for rest and recovery. Without rest, your muscles can become overworked, leading to injury or burnout.
Life’s stressors work the same way. Small doses of stress, like preparing for a test or training for a competition, can help us adapt and perform better. This is known as positive stress, or eustress. It pushes us to focus, work harder, and develop resilience.
Stress + Rest = Growth
For stress to lead to growth, it needs to be managed. If you keep adding stress without giving yourself time to recover—whether it's skipping sleep, ignoring self-care, or taking on too much—stress becomes overwhelming. This is like overtraining a muscle: instead of getting stronger, you risk burnout, injury, or even illness.
By treating stress like a muscle—balancing challenge with recovery—you’ll build the resilience and strength you need to handle life’s demands and thrive in the face of challenges.
