Stressful Times Call For - Self Care

We have all been there. Stress can do some crazy things to us emotionally,

mentally, and physically. Learning how different emotions impact us in times

of stress can take years to learn how to recognize and understand. The first

step is always self-awareness. Becoming aware of the triggers that cause the

change of emotions and the way your body reacts to high stress situations

like sports competition or finals at school is the first step in maintaining a

healthy balance both mind and body.

Weakness in this subject, we can all relate to, is approaching these situations

from a learning standpoint, rather than a flight or fight scenario. Sitting in

discomfort is not something we are innately programmed to do. It is a

practiced skill. Stress of any type is not something we want to delve into more

and analyze in the moment, however, doing so will allow us to learn how to

handle it better in future situations. Steve Graef, PhD, a Sports Psychologist at

The Ohio State University Wexner Medical Center created an acronym that

puts a stressful situation into actionable steps.


P- Positive Self-Talk

It can be a daily affirmation, a mantra, or a mental reminder to keep your head in

the game.

“You got this”

“Keep going”


E- Embrace Adversity

Look at adversity as a chance for growth. Every time allowing yourself to dive in a

little deeper mentally and physically. These situations stack upon each other

creating an armor of resiliency every time.

R- Reverse Engineer

Look back to times when you felt most confident and perform at your best. What

tools, mindset, surroundings, etc. allowed this?

F- Focus on the now

Be mindful and stay present during the task at hand. Everything else can wait.

E- Evolve

-If one area of your performance or life isn't going particularly well, it's

not the end of the world. Keep learning, growing and evolving.

C-Chill Out

REST and recovery. You need it. Make time for this, especially after big events like

a competition or school finals.

T- Talk it out

Don’t be afraid to share your thoughts, feelings, and emotions with friends, family,

or a professional. It is absolutely necessary and highly encouraged.

Getting a hold on your emotions and staying steady in stressful times can lead to healthier outcomes. It is

also a way to practice self care so that further down the line as you encounter other situations that may bring

on stress, you are able to face them with resilience and grace.

Jess Rocheleau

RISE Blog Contributor