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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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