Stress is a feeling of emotional or physical tension.

It can come from

any event or thought that makes you feel frustrated, angry, or
nervous.

Stress is your body's reaction to a challenge or demand. In short

bursts, stress can be positive, such as when it helps you avoid danger
or meet a deadline. But when stress lasts for a long time, it may harm
your health.

Types of stress

Acute stress

This is short-term stress that goes away quickly. You feel it when you
slam on the brakes, have a fight with your partner, or ski down a
steep slope. It helps you manage dangerous situations. It also occurs
when you do something new or exciting.

Chronic stress

This is stress that lasts for a longer period of time. It goes on for weeks
or months. You can become so used to chronic stress that you don't
realize it is a problem. If you don't find ways to manage stress, it may
lead to health problems.

Kinds of stress

1. Distress

stress that negatively affects you.

2. Eustress

stress that positively affects you.

Stressors

Is a situation or event that causes us to feel stressed. They can be

internal or external factors, like our memories, environment, or the
people around us.

Sources/causes of stress

Getting married or divorced

Starting a new job
The death of a spouse or close family member
Getting laid off
Retiring

Having a baby
Money problems
Moving
Having a serious illness
Problems at work
Problems at home

Effects of stress

Diarrhea or constipation
Forgetfulness
Frequent aches and pains
Headaches
Lack of energy or focus
Stiff jaw or neck
Tiredness
Trouble sleeping or sleeping too much
Upset stomach
Use of alcohol or drugs to relax
Weight loss or gain

Ways/tips to manage stress

Get regular physical activity on most days of the week.

Practice relaxation techniques.
Keep a sense of humor.
Spend time with family and friends.
Set aside time for hobbies.
Write in a journal.
Get enough sleep.
Eat a healthy, balanced diet.
Stay away from tobacco and alcohol use, and use of illegal
substances.
Slow Down
Take A Break
Physical Activity (PA) is defined as any bodily movement produced
by skeletal muscles that require energy expenditure.

Aerobic exercise: this usually includes moderate to vigorous activity

that
makes you feel a bit warm, causes your breathing to increase and gets
your heart rate up and is a great way to reduce stress hormones.

Strength training: This type of exercise can help to increase muscle

mass and strength, which can lead to improved self-esteem and
decreased stress levels.

Physical activity may include:

Active recreation
Sports participation
Cycling
Walking
Play
Dance
Gardening
House cleaning
Carrying heavy shopping

Managing One’s Stress through Individual, Dual, and Team Sports

External motivation comes from someone else or involves gaining a

reward.
Intrinsic motivation literally means that the desire comes from
within.

Stress is an inevitable part of life.

It is impossible to eliminate stress, but we can manage it.

Sports is an activity, that requires physical actions and skills where

individual or teams compete under a set of rules.

Sport is a good way to reduce stress.

Sport improves the functioning and recovery of those parts of your
brain that inhibit your feeling of stress and therefore the production of
stress hormones.
Importance of sports in managing one's stress
Feeling better
Reduces depression
Improves your stamina and your health
Increases your self-confidence and self-esteem
Provides relaxation
A better mood
Mind defragmentation
Better social contacts

Sports is an activity, that requires physical actions and skills where

individual or teams compete under a set of rules.

Classification of Sports:
1. Individual Sports
2. Dual Sports
3. Team Sports

Individual Sports- are sports played alone without teammates.

-participants competes individually.

Badminton
Boxing
Lawn Tennis
Track and Field (running, jumping and throwing events)
Table Tennis
Swimming

Individual Sports instill higher levels of self-reliance, discipline and

passion. Winning and losing is entirely up to you and every
competition is a chance to beat your personal best.

2. Dual Sports- sports that are played by two people opposing each
other.

Badminton
Lawn Tennis
Table Tennis
Volleyball (Beach)

Dual sports develop teamwork and coordination, since it

needs both to win the game.

3. Team Sports- sports that are participated of multiple individuals

working together as a team

Basketball
Swimming (synchronized)
Track and Field (Relay)
Football
Softball
Volleyball
Volleyball (Beach)

Team Sports builds teamwork, respect, leadership, trust, discipline

and sportsmanship. It also creates warm relationship with other
people

Participating in physical activities like in individual,

dual, or team sports is also considered vital for maintaining mental
fitness,
and it can reduce stress.

Different Types of Sports

1. BALL SPORTS
2. STRENGTH AND COMBAT SPORTS
3. ENDURANCE AND TRACK SPORTS
4. WATER, SNOW AND ICE SPORTS

1. Ball Sports
It is a type of sport involving the use of balls.

3 categories of ball sports

1. Ball only
2. Ball and a stick or bat
3. Ball over the net

1. Ball only
Basketball soccer or football, bowling, football, paddleball, handball
and table tennis are some of the classifications of the ball only.

2. Ball and a stick or bat

Basketball, golf, field hockey, lacrosse, billiards, and softball uses the
ball and the bat.

3. Ball over the net

In lawn tennis, badminton, water polo, pickle hall, and volleyball game
the ball, is played over the net.

2. Strength and Combat Sports

Strength and combat sports are sports that involve strength and
fighting.
Combat Sports

Boxing
Kendo
Wrestling
Fencing
Jujitsu
Karate
Taekwondo

Strength Sports

Powerlifting
Weightlifting
Bodybuilding

3. Endurance and Track sports

-marathons, sprints, relays, long jump and high jump, javelin
throwing, pole vault, and discus throw which are some can be played
either by a single person or by a team. Mountain biking, road cycline,
BMX, track cycling and cyclocross are included in the track sports as
well.

Endurance sports
Triathlon
Duathlon
Biathlon

4. Water, snow and ice sports

Water, snow, and ice sports. sports that associated with the elements
of water, snow, and ice.

Water

Swimming
Synchronized Swimming
Surfing
Sailing
Rowing

Snow Sports

Skiing
Snowboarding
Bobsled

Ice Sports
Speed skating
Figure skating
Ice hockey
curling