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Stress, Recovery and State Management

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TOPICS:

1) Significance of sleep, sleepiness and insufficient recovery

2) Types of stress and management strategies3) Managing Emotional, Physiological and Psychological

state4) Causes, risks and dealing with association complications

Stress, Recovery and State Management

TYPES / FACTORS OF FATIGUE:1)CNS2)Adrenal Fatigue (chronic)3)Phyisical exhaustion (Energy/glucose)

FATIGUE:

Fatigue / exhaustion / tiredness - is a subjective feeling of tiredness which is distinct from weakness, and has a gradual onset. Unlike weakness, fatigue can be alleviated by periods of rest.

1) Sleep needs and cycles2) Sleepiness Scale3) Supercompensation Curve4) Recovery not just Sleep and NOT training (para vs

sympathetic)

Rest and Recovery

Epworth Sleepiness Scale:How likely are you to doze off or fall asleep in the following situations, in contrast to feeling just tired?

SITUATION CHANCE OF DOZING

Sitting and reading ____________

Watching TV ____________

Sitting inactive in a public place (e.g a theater or a meeting)____________

As a passenger in a car for an hour without a break ____________

Lying down to rest in the afternoon when circumstances permit____________

Sitting and talking to someone ____________

Sitting quietly after a lunch without alcohol ____________

In a car, while stopped for a few minutes in traffic ____________

0 = no chance of dozing

1 = slight chance of dozing

2 = moderate chance of dozing

3 = high chance of dozing

Autonomic Nervous System

Fight or FlightSympathetic division

Rest / RecoveryParasympathetic division

Stress

Physiology

Psychology

STATE Emotions

State Management

STATE

BEHAVIOUR

RESULTS

Physiology

Psychology

STATE Emotions

State Management

1) Prioritise (P vs PC)2) Flow (challenge, Skill, peak state)3) Undulating curve4) Relaxation, Stretching, breathing5) Physical Activity6) Good Nutrition7) Get a good nights sleep …

Strategies

• Keep a regular circadian rhythm (up time and down time)• Get regular exercise • Minimize noise and light (the body’s sleeping rhythm is sensitive

to light)• Restrict consumption of caffeine and alcohol before bed• Don’t smoke!• To improve Deep sleep – aim to go uninterrupted (hard if you

have a new-born or are a carer around the clock.• To improve REM sleep – aim to sleep a little longer in the

mornings.

When your body works well - you sleep well. When you sleep well – your body works well!

Tips for a Good Nights Sleep

Poor Fair Good Great

Date Sleep Time Sleep Hours Unable to sleep / constant waking

Sleep broken 2 or more times Sleep broken 1 time Sleep unbroken for

duration

eg. 01/03/2014 10:20pm - 6:00am = 7:40 hrs

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