Unlock the Secret: Is It Pressure or Stress Holding You Back?

Pressure: The Game’s Challenge

Pressures are things in your EXTERNAL environment making DEMANDS on you. The coach’s instructions, your teammates’ expectations, the crowd’s noise, even the comparison of seeing others on social media. It’s the push to perform, like the nerves before a big match or a crucial tackle. Some pressure is good as it can help you focus and play your best, likewise no pressure can lead to boredom. So what happens when it becomes too much? 

Stress: When Pressure Gets Too Much

Stress is INTERNAL and happens when the external pressures around you are not matched by your capacity to cope. Everyone has a different threshold but symptoms of stress can be similar in all of us...

Churning stomach, feeling fidgety, sweaty palms, staying quiet, or even being sick before a match. 

Your brain interprets the PRESSURE as a threat and automatically gets you ready to deal with it. Your brain tells your body to produce the stress hormone Cortisol, which affects you in 4 key ways:

1. You get a churning stomach and wobbly legs because all the blood rushes from your stomach to your legs.
2. Your digestive system switches off, making eating more difficult.
3. Your immune system switches off making you more prone to illness.
4. The decision making part of your brain shuts down by up to 40%.

This is your body’s oldest survival system kicking in: your brain switches off your thinking skills so you can react fast, just like running from danger. But on the pitch, that means you might make mistakes or lose focus.

Why It Matters for Rugby Players

Two players can face the same pressure, but only one might feel stressed. Just as one coping mechanism might work for one player but not the other. The key here is reflecting on your own situation and knowing how you personally respond to external pressures, so that you can find your own ways to stay calm and make smart decisions, even when things get tough.

What can you do?

Coping skills like deep breathing, positive self-talk, and relying on your teammates are just a few simple ways that can help you manage stress and play your best. If you want some help exploring these, let's chat!