The 'Stress Bucket' ...(and how it affects your golf ...)

Sometimes I don't feel like training at all ...

(Usually Mondays, haha)

Just cannot be bothered. Not feeling it ...not inspired ...


But, on those days, I try to do some "self-analysis".

Figure out what's going on. And what is the most effective way to proceed ...


When working with clients, I often use 'The Stress Bucket' analogy ...

To help them to read their own bodies and the signals they provide ...

(More on this below …)


Anywho, these "I don't want to train" sorts of feelings usually fall into one of two categories:

Category 1 - A little bit of laziness / lethargy that disappears once you get warmed up ...

Category 2 - Or, the more important to identify, genuine state of NOT BEING READY FOR THE WORKOUT due to 'The Stress Bucket' being full to the brim and not being properly recovered from your last workout or the 36 holes you played over the weekend.


So why would you 'not be ready for your workout' …???

Back to 'The Stress Bucket' analogy ...

Imagine all of the things that may have had a NEGATIVE / STRESS-FUL EFFECT on your body for the past week:

  • A couple of late nights or some broken sleep (kids anyone …?)
  • Excessive alcohol or caffeine consumption
  • A stressful work situation
  • A few big exercise sessions
  • A fight with a friend or partner
  • Processed foods
  • Money issues
  • Too many or not enough calories
  • Illness recovery
  • Not enough down-time, go-go-go all the time


Every one of these things will serve to raise STRESS HORMONES and fill up 'The Stress Bucket' ...

What happens when 'The Stress Bucket' is continually full to the point of over-flowing ...


A Stress Hormone Cascade ...

Here is a little snap-shot of how this works ...

  • The 'Fight or Flight' response is activated
  • Adrenal glands begin pumping out the hormone epinephrine (adrenaline)
  • The heart beats faster, pushing blood to muscles, heart, and other vital organs
  • Pulse rate and blood pressure go up
  • Breathing becomes more rapid
  • Sight, hearing, and other senses become sharper
  • Epinephrine triggers the release of blood sugar (glucose) and fats from temporary storage sites in the body
  • These nutrients flood into the bloodstream, supplying energy to all parts of the body.


Now its important to note here that you probably get a mini 'Fight or Flight' response each time its your turn to play during Saturday Comp ...

Which is all good, and generally Performance Enhancing ...

However ...

The 'Fight or Flight' response is all well and good if it happens occasionally ...

And then dies down ...

If your stress bucket fills a little and then empties out ...

But ...

What if it doesn't ???

What if you CAN'T calm yourself between shots ...
 

  • If the brain continues to perceive something as dangerous, the hypothalamus releases corticotropin-releasing hormone (CRH), which travels to the pituitary gland, triggering the release of adrenocorticotropic hormone (ACTH)
  • This hormone travels to the adrenal glands, prompting them to release cortisol.
  • The body thus stays revved up and on high alert
  • When the threat passes, cortisol levels fall.
  • The parasympathetic nervous system — the "brake" — then dampens the stress response.


The main problem HERE ...

Many people are unable to find a way to put "the brakes" on stress ...

To activate their Relaxation Response.

It becomes a runaway train ...

When that happens, chronic low-level stress keeps the HPA axis activated, much like a motor that is idling too high for too long ...

After a while, this has an effect on the body that contributes to the health problems associated with chronic stress ...


When The Stress Bucket is Full

Take a deep breath and read on ...

  • Stress will hamper your fitness gains, your weight-loss, your motivation and your recovery from each bout of exercise (including golf) will be much slower
  • Stress will also increase your risk of injury
  • Developing your ability to relax between shots during a round can lower cortisol, preserve a huge amount of energy and significantly enhance performance and scoring
  • Try finding a quantity of exercise that you are able to easily recover from within 1-2 days
  • Stay active while recovering with things like short walks
  • Social Connected-ness can also help to alleviate chronic stress
  • Mindfulness & Meditation can help you train and develop your relaxation response so you can use it on-course
  • Work to remove the Major Chronic Stressors from your life ...


Your body and your game will love you for it ...


Let me help you make a STRESS-BUSTING GOLF FITNESS PLAN HERE: > Click here to request a complimentary Golf Fitness Consultation with Andrew. (In-person or via Skype. You choose.)


Cheers

Andrew "Stress-Buster" Ransom, The Golf Fitness PT


Sources: 
http://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
http://ajsportscentre.com.au/chronic-stress-affects-workout/

Golf Fitness, Injury Prevention, Motivation, Mental Approach, Lifestyle FactorsAndrew RansomComment