If you are constantly irritable, anxious or sleep badly, constantly feel dissatisfied or angry, dependent on sudden mood swings, this may indicate a stressful state and its negative impact on your body. The first thing you should do in such a situation is to consult a specialist. You should also familiarize yourself with some recommendations to help you maintain psychological health and balance.

Most of us are familiar with the word stress tolerance from lists of required qualities from job advertisements. This requirement is understood as the ability to work effectively in tense situations, to concentrate and endure significant intellectual, volitional and emotional strain without harm to oneself and one’s activities.

Let us turn to popular methods illustrating this problem.

The famous writer, psychologist and educator Dale Carnegie in his book “How to Stop Worrying and Start Living” offers readers the following advice:

Your worries should be focused only on today, as we cannot accurately predict the future or change the past.

“Keep busy. A person suffering from anxiety must completely forget himself in work, or he will dry up with despair.”

“Do not allow yourself to be upset over trifles that should be despised and forgotten. Remember that “life is too short to waste it on trifles.”

” Examine the facts. Ask yourself: “What are the odds, by the law of large numbers, that the event I’m worried about will ever happen?”

“Deal with the inevitable.”

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Sports improve mood

Physical activity not only boosts your mood, but also helps reduce symptoms of depression. Psychologist Michael Gervais says that the main reason why sport affects our emotional state is because it “increases blood flow in the brain” as well as “influences the hypothalamus-pituitary-adrenal axis, which shapes the stress response.”

For mild forms of depression and high anxiety, physical activity may be the best solution, replacing therapy and medication. In more complex cases of mental health disorders, sports are recommended to be added to mainstream treatment to speed up progress. “Morning exercise combined with natural sunlight and group activities is particularly good for depression,” says psychiatrist Alison Mehta. By the way, it is aerobic exercise that is most effective in fighting depression.

Sport strengthens sleep

Physical exercise has a positive effect on both the duration and quality of sleep. No matter what kind of activity you prefer, Michael Gervais recommends trying high-intensity interval training, as well as mind-body exercises such as yoga and tai chi.

Sports boost cognitive performance

A study by psychologists Fernando Lopez-Penilla and Charles Hillman states that “aerobic exercise prevents age-related changes in brain tissue during aging and improves functional aspects of higher-order areas involved in the control of cognition. More active or physically fit individuals have better command of their attention and are able to process information more quickly.” To improve cognitive abilities, connect strength training exercises to aerobic exercise.

Sports give you energy

It seems that during sports, energy seems to be expended on the contrary. Yes, this is true, but then it comes back to us in large quantities. As paradoxical as it may sound, the more fatigued you feel, the more active you need to move. Studies show that on average, exercise reduces symptoms of fatigue by about 65%.

Sports relieve symptoms of stress

The Anxiety-Depressive Disorders Research Association of America states that “physically active people have lower levels of anxiety and depression than people with sedentary lifestyles.” Exercise promotes mental health by helping the brain better cope with stress. Although this effect is temporary, studies have shown that those who engaged in regular aerobic exercise were 25 percent less likely to develop depression or an anxiety disorder over the next five years.

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Sleep and mental health are very closely linked. Anyone who doesn’t get enough sleep can attest to the fact that it makes you more irritable, more irascible and generally in a worse mood than usual. In more scientific terms, there are a number of biochemical processes that link sleep and mental health. People who get little or no sleep have a much higher risk of developing depression and anxiety disorders; they also find it harder to cope with stress.

They get caught in a vicious cycle. Poor sleep often leads to mental health issues and contributes to anxiety and stress, which in turn can disrupt sleep. If an athlete has mental health issues, start by asking them to pay more attention to their sleep. By helping your athlete get a good night’s sleep, you’re helping to protect their mental health first and foremost.

Unfortunately, there are a number of factors that can prevent athletes from getting a good night’s sleep on a consistent basis that don’t concern most people. Following a regimen is extremely important for a good night’s sleep, but athletes often have very disordered routines.

Normally, an adult needs about seven hours of sleep a night, but even with a fairly consistent schedule, many athletes struggle to find enough time to sleep because they often have to get up early for training and travel. What’s more, athletes (especially teenagers and young adults) often need more sleep than the rest of us, because they need eight or nine hours of sleep to be at their best.

Sleep isn’t just good for mental health – it’s during sleep that muscles repair and the body rebuilds and assimilates nutrients: so if athletes are actively training but not getting enough sleep, they’re not training, they’re injuring themselves. This is why you should do everything you can to make sure athletes get enough and good sleep. It is very important to understand how much sleep we need and to support athletes’ efforts to improve sleep quality.

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