Controllable and Uncontrollable Stressors
Definition
Stressor
A stressor is an event or situation that causes a stress response in the body. Stressors can be physical or psychological, and can be internal or external.
- Stressors can be categorized as:
- Controllable: Situations where you can directly influence the outcome.
- Uncontrollable: Situations where you have little or no control over the outcome.
- Controllable Stressors (Athlete can manage or influence)
- Preparation & Training: Adjusting fitness, skills, and mental preparation.
- Nutrition & Recovery: Managing diet, hydration, and sleep.
- Time Management: Balancing training, competitions, and personal life.
- Tactics & Strategy: Adapting game plans and decision-making during play.
- Mindset & Focus: Using self-talk, visualization, and relaxation techniques.
- Uncontrollable Stressors (Beyond the athlete’s control)
- Injuries: Unexpected setbacks affecting performance and training.
- Weather Conditions: Extreme heat, cold, or wind impacting competition.
- Referee Decisions: Unfair calls or unexpected rulings.
- Opponent's Performance: Facing stronger competitors or unpredictable tactics.
- External Pressure: Expectations from coaches, media, and fans.
Problem-Focused Social Support
- Use problem-focused coping when you have the power to change the situation. It's about action and solution. Examples include:
- Receiving technical, tactical, or training advice from coaches or teammates to optimize performance.
- Consulting medical professionals for injury management and rehabilitation.
- This type of support helps athletes manage stress by actively working towards solutions
Emotion-Focused Coping: Managing Your Feelings
- Emotion-focused coping involves strategies to manage the emotional response to a stressor.
- It is most effective when the stressor is uncontrollable.
Key Strategies
- Relaxation Techniques: Deep breathing or meditation to reduce anxiety.
- Positive Reappraisal: Finding a silver lining or focusing on personal growth.
- Social Support: Talking to friends or family to express feelings and gain perspective.
Emotion-focused Social Support Examples in Sport:
- Expressing frustration, anxiety, or disappointment to someone who listens and offers empathy, reassurance, encouragement, and motivation.
- Combination of Coping Strategies:
- Social support can blend problem-focused and emotion-focused coping.
- Example: A coach provides task-relevant instructions and motivation, or a physiotherapist helps an athlete build confidence during injury recovery.
- Paradox of Social Support:
- Just knowing that social support is available can reduce stress, even if it is not actively used.
