HOW STRESS SHOWS UP IN YOUR BODY AND MIND

Stress doesn’t stay in your head, it shows up in your body, too.

Physically, you might notice:

  • Muscle tension (shoulders, jaw, back)
  • Shallow breathing
  • Trouble sleeping
  • Feeling tired more quickly
  • Stomach discomfort, headache or racing heart

 

Mentally, stress can lead to:

  • Overthinking and self-criticism
  • Lack of focus during training or work
  • Losing motivation or joy in the things you do
  • Avoiding practice, work and obligations, or pretending to be sick

It’s important to catch these signs early before they turn into burnout or make you want to quit.

Your role in responding to stress

In a team, work, family, everyone creates the environment. But as an individual, you have the power to:

  • Recognize your early signs of stress
  • Take small breaks to reset your focus
  • Use mindfulness techniques to calm your mind
  • Remind yourself that mistakes are part of growth, not proof of failure

The more you practice this, the more natural it becomes to respond to pressure with balance. You are becoming more aware and steadier.

Exercise 1: Stress mapping (solo version)

Purpose: To help you see how stress feels in your body and what triggers it.
Duration: 15-20 minutes
How:

  1. Draw a simple outline of a human body on paper (or print a template).
  2. Think about the last time you felt stressed in sports.
  3. Mark on the outline where you felt it in your body (tight shoulders, stomach discomfort, headache…).
  4. Underneath the drawing, write one sentence about what caused that stress.
  5. Look at the patterns. Are the same triggers and body areas showing up often? Now write one short sentence about what this awareness teaches you. For example, how you might notice and respond earlier next time stress appears.

Why it works?
When you see where stress lives in your body, you can respond earlier with breathing, stretching, or rest before it grows stronger.

Exercise 2: Mental scan-memory reflection

Purpose: To help you become more aware of how different sport, work or everyday experiences affect your emotions, thoughts and physical state.
Duration: 5-10 minutes
How:

  1. Sit or lie down comfortably. You can close your eyes if that feels okay.
  2. Think back to a time when you felt proud or happy in your life. Where were you? What happened? How did it feel in your body, thoughts, your mood?
  3. Now think of a time when you felt stressed, anxious or disappointed in your life. What happened? How did your body react? What were your thoughts or emotions?
  4. Try not to judge either moment, just observe. Be curious, not critical.
  5. Take three deep breaths before opening your eyes or ending the reflection.
  6. Now try to ask yourself: What differences did you notice between the two memories? How do past experiences still affect how you approach today? Could this kind of awareness help you next time you feel under pressure?
  7. Write down one specific action you could take in the future when you notice similar stress or emotions.

    How it works:

    You train your emotional awareness just like your muscles, with repetition! Be gently reflecting on the highs and lows, you’ll better understand your triggers and responses.

    Quick mindfulness tool:
    3-breath reset

    Whenever you feel stress rising:

    1. Take a slow deep breath in through your nose
    2. Hold it gently for 2 seconds
    3. Exhale slowly through your mouth
    4. Repeat 3 times, paying attention only to your breath

    This takes less than a minute, but can reset your focus during work, training, public speech, or a match.

    By the end of this chapter, you will:

    • Understand what stress and anxiety look like in your everyday life.
    • Be able to notice early signs in your body and mind.
    • Have at least one mindfulness tool to respond to pressure in the moment.