B09. How to cope with stress

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Not just in sports, but in our daily lives, we are constantly surrounded by stressors. Methods of dealing with these stressors ( stress coping ) are called stress coping methods.

Stress coping methods can be broadly divided into those in which the stressor can be changed and those in which it cannot. Directly confronting the stressor and resolving it is called a problem-focused coping method. However, when it cannot be resolved , cognitive reappraisal, distraction , emotion-focus, and social support-seeking methods are used (Tsuboi Koji. Mind and Body Health Science. 2010). In reality, it is more common to combine methods rather than adopting just one.

The problem-focused approach is a method of dealing with stress by directly addressing the cause of stress (stressor) and trying to resolve it . For example, if you are stressed due to lack of sleep, and playing games late into the night is the cause, then stopping the game early

will resolve the issue. Also, if the stress is due to lack of energy, then physical training will be set up with the goal of powering up and you will work on it.

Cognitive reappraisal involves reviewing how you think about the cause of stress and changing the way you perceive it , and is a method of dealing with this issue that mainly uses cognitive behavioral therapy. I will give a more detailed explanation.　

The distraction method involves stopping thinking about the stressor for a while and forgetting about it. Doing something you like or enjoy will help you change your mood and relieve the stress . After you have calmed down for a while, you can think about the stressor and come up with a solution.

Emotion-focused coping involves letting out negative emotions rather than bottling them up, for example by crying out loud or expressing the painful or unpleasant things in self- talk.

Social support-seeking coping involves seeking help from others , such as family, coaches, and friends to listen to you, or getting advice from experts, rather than trying to solve the problem on your own. Finding solutions that you would not have thought of on your own, or knowing that someone understands your difficulties and supports you, can help reduce stress.

Recently, the importance of a partner or a lover who is close to you and who accepts and supports you ( dyadic coping ) has also been pointed out (Norris LA, et al. 2017). In interviews, we often see athletes expressing gratitude to their family and partners.

Seko Toshihiko , a former marathon runner and coach, believes that making friends is an effective way to build an unyielding spirit, and that it is important to cheerfully talk about your failures and confide your worries with your friends. He also says, "I think it's okay to let out your sorrows when you're really struggling. When my mother called me, I would cry about everything . Once I'd said it, I felt better afterwards, so humans are interesting." This shows that cognitive reevaluation and distraction through conversations with friends, as well as emotion-focused stress coping, are important for athletes. (Seko Toshihiko's Message to All Runners, 2015.)

A female judo player who was expected to win a gold medal at the 2024 Paris Olympics unexpectedly lost in the first round, and burst into tears at the venue afterwards. It must have been a huge shock for her, and she must have been under a lot of stress and unable to calmly cope with it. Crying is an emotion-focused way of dealing with stress . I think she was able to get through it well with the support of those around her, such as her family and coaches. She calmly answered interviews afterwards, and a while later said that she wanted to aim for a gold medal at the next Olympics.

Wrestler Kenichiro Fumita finished with a silver medal at the 2021 Tokyo Olympics, which left him feeling frustrated and unable to enjoy his days. However, in preparation for the 2024 Paris Olympics, his wife has been devotedly supporting him both physically and mentally, including by getting qualified in sports nutrition. He expressed his gratitude for his wife's support, saying, "My wife was aiming for the gold medal at the Paris Olympics with the same passion as me." His wife's support was a major factor in his gold medal at the Paris Olympics. This is truly dyadic coping . Shohei Otani also expressed his gratitude to his wife.