FREE Stress Management Apps for Athletes

 Contributed by Anna Filardo, Education Program Manager

An athlete's mental health is a vital component of their overall well-being, and can also play a significant role in sports performance outcomes. Whether the athlete is competing at the high school, collegiate, or professional/elite level, it is important to arm them with tools to address the cerebral side of sport. Some of the easiest tools to add to an athlete's toolbox are mobile applications (apps) that are easily downloaded right to their smartphone and support activities of daily living―or in this case, well-being. In this post you'll find reviews (in no particular order) of four different apps that address anxiety and stress management. Try them out, share them with athletes you know, and use the comments to tell us which one you prefer the most!

SAM: Self-Help for Anxiety Management

Synopsis of the App:

SAM helps the user to understand and manage anxiety through daily tracking, breathing exercises, and support.

Platform and Price:

Free. Available via iOS/Apple and Google Play.

Pros:

• Developed by a team of university-based psychologists, computer scientists and student users.
• Ability to track anxiety and how users are feeling in that moment.
• Allows the user to determine different triggers for anxiety, allowing them to potentially avoid these situations or to be better prepared in the future.
• SAM employs techniques such as breathing exercises, picture reveals, and relaxation.
• Social Cloud is a place where users can communicate with each other. This is a great tool to recognize that anxiety affects many people, and allows users to share messages with others using the app.
• Easy to take on-the-go and alleviate anxiety the moment it hits.
• Provides educational information about anxiety, common anxiety symptoms and triggers.

Cons:

• The app does not notify users when someone comments on their Social Cloud posts.
• There is not a walk-through for the Muscle Relaxation or Tense-and-Relax Exercise techniques.

Bottom Line:

Anxiety can happen at any time to anyone. SAM guides the user through anxiety management and helps track what triggers a panic or anxiety attack. It’s an ideal app for anyone that experiences extreme stress and/or anxiety.

Personal Zen

Synopsis of the App:

Personal Zen is a game-based app that teaches the user to focus on the positive, instead of the negative.

Platform and Price:

Free. Available via iOS/Apple.

Pros:

• Scientifically-validated.
• Based on 20 years of brain training and anxiety-reduction research.
• Directions for the game are easy to follow and understand.
• A great app for avoiding and decreasing stress/anxiety.
• Helps the user to focus on the happy face.
• User can set a goal for the amount of the time they participate in the activity each week.
• Easy way to zone out and allow for a mindless moment.
• Since it is an app it is easy to take on-the-go and alleviate anxiety in the moment.
• Does not require users to participate in the activity for a long amount of time (1-2 min/day).
• Background music is calming.

Cons:

• Activity is repetitive and may get boring.
• Activity is easy.
• May pose issues to those that have been diagnosed with Obsessive-Compulsive Disorder (OCD) or are anxious about being perfect. Since users have to touch every piece of grass in the game, it may cause more issues than it solves.
• Not yet available on Android devices.

Bottom Line:

This app is more about mindlessness and zoning out for a short period of time. While it may seem easy to some, it is effective in focusing on the positive face.

Pacifica

Synopsis of the App:

Pacifica provides daily tools for stress and anxiety and provides a built-in support community.

Platform and Price:

Free. Available via iOS/Apple, Android, and Web.

Pros:

• Track feelings and write about what is going on in the moment.
• Create a Hope Board with pictures, goals, inspiration, etc.
• Set small goals. There are some daily goals already outlined within the app that help motivate the user to reach overall goals.
• Tap the goal when completed and record the difficulty of completing it.
• Track and log different anxiety traps and triggers.
• Shows the user their personal connection between emotions, thoughts, and experiences.
• Teaches how to reframe the situation (i.e. What could you have done differently to allow for a better outcome?).
• Tracks sleep and exercise.
• Guides users through various techniques to manage stress, anxiety, and depression.
• Includes verbal instructions for breathing exercises, meditation, and muscle relaxation.
• Community posts allow users to talk to others about shared experiences or hardships.
• Easy to take anywhere and track anxiety/stress in the moment.

 Cons:

• Must pay for some “Thought” tracking techniques.

Bottom Line:

Pacifica is a valuable tool for people susceptible to anxiety or stress. It allows users to track their stressors and learn ways to cope and avoid these situations.

  

Relax Melodies

Synopsis of the App:

Relax Melodies provides users with white noise and meditation to help them fall asleep.

Platform and Price:

Free. Available via iOS/Apple and Google Play.

Pros:

• Users are able to select different sounds they like and put them together.
• "Melodies" section allows users to submit their favorite sounds.
• Ability to submit a personal sound mix so others can listen.
• Add and delete sounds to allow users to go back to the sounds that work the best.
• Ability to vary the volume of each sound selected.
• Great for traveling, especially when accustomed to white noise (such as a fan on at home).
• Relax Melodies notify users when it is time for bed based on the time set as a target.
• Timer: set the white noise to stop after 30 minutes or play through the night.
• Alarm function can wake users up with white noise.
• Guided meditation helps users clear the mind and fall asleep.
• Easy to take on-the-go.
• Clean platform and easy to navigate.

 Cons:

• Some saved sounds are only available on the paid version.
• The user must upgrade to the Pro/paid version in order to utilize all guided meditations.

Bottom Line:

Relax Melodies is a great app that provides white noise, meditation and relaxation for those that have insomnia or difficulty falling asleep.

Which is your favorite? Use the comments below to share!

**Please note that our reviews are not a product endorsement of any mobile application and should not be seen as such. 

Vaping: What's it all about?

Contributed by Anna Filardo, Education Program Manager

Image Credt: fda.gov (1)

Vaping has continued to increase in use and popularity. New federal regulations have recently been established and research on long-term use of vaporizers is growing. This post presents current information and potential dangers of vaping.

• Electronic Nicotine Delivery Systems (ENDS) go by various names.

• Vaporizer, vape pens, hookah pens, electronic cigarettes (e-cigarettes), and e-pipes.(1)

• "E-Liquids" (the fluid mixture that is vaporized) vary, and may include:

• Nicotine, marijuana, propylene glycol, and/or flavored glycerin are most common.(1)
• Formaldehyde or acetaldehyde have also been found.(2)
• Ethanol (or alcohol) is frequently used and could lead to a future alcohol dependence. (4)
• Toxic metal nanoparticles from the vaping mechanism.(3)

• ENDS vs. Cigarette Smoking.

• Teens that vape are more susceptible to take up cigarette smoking.(4)
• Informative Video from ASAPScience: Smoking vs. Vaping

• Long-term health consequences remain unclear.

• Users may suffer from "Popcorn Lung", due to the presence of diactetyl.(5)
• "The brain is the last organ in the human body to develop fully. Nicotine exposure during periods of significant brain development, such as adolescence, can disrupt the growth of brain circuits that control attention, learning, and susceptibility to addiction." -U.S. Surgeon General Dr. Vivek Murthy (6)

• The FDA has recently gained regulatory authority over ENDS, beginning August 2016.(1)

• It will take up to 2 years for the FDA to fully evaluate all 500 brands and 7,700 e-liquid flavors.(7) 

• Vaporizers can be used to mask the smell of marijuana.

• Marijuana concentrates or "hash oil" (which can contain up to 90% THC) can be added to e-liquid.(8)
• "Pure CBD Oil" for vape pens is easily purchased via the internet. Video: CBD vs. THC

*Image of actual product submitted to Drug Free Sport AXIS™.

ENDS & Vaping Resources:

1. U.S. Food & Drug Administration: Vaporizers, E-Cigarettes, and other Electronic Nicotine Delivery Systems (ENDS)
2. Oxford Academic: Nicotine & Tobacco Research
3. National Institute on Drug Abuse: Electronic Cigarettes (e-Cigarettes)
4. ScienceNews for Students: Teen data find vapors often become smokers
5. American Lung Association: Popcorn Lung; A Dangerous Risk of Flavored E-Cigarettes
6. E-Cigarette Use Among Youth and Young Adults: A Report of the Surgeon General
7. American Lung Association: E-Cigarettes and Lung Health
8. NPR: Pot Smoke And Mirrors: Vaporizer Pens Hide Marijuana Use
9. CDC: E-Cigarettes and Young People: A Public Health Concern
10. Know the Risks: E-Cigarettes and Young People
11. Tips for Talking About E-cigarettes

Why Should You Stay Hydrated All Year?

Dehydration is not only a risk during warmer weather, but also a significant issue in colder months. Failing to hydrate can cause serious damage to your body and overall health. Here are 4 reasons why you should stay hydrated throughout the year.

Boost Your Immune System

            The colder months are accompanied with much drier air, leading to dehydration. This causes your body to feel sluggish and run-down. Dry air can also increase your risk of catching a cold and/or the flu. Drinking water will help your body prevent and fight off these infections by supplying the body with the fluids it needs.  Water flushes toxins and ensures your cells are well oxygenated and full of nutrients.

Sweat It Out

            Perspiration is more noticeable in warm months, often visible as beads of sweat. Sweat in cold months turns into water vapor quickly, and is therefore less noticeable. To avoid dehydration, it is important to drink water throughout the day, especially before, during and immediately after a workout. Water helps to regulate body temperature.  

Maintain, Don’t Gain

            Your body is more likely to pack on extra pounds during colder months because exercise tends to decrease, and food intake tends to increase. However, with proper hydration, your body is able to turn fat into energy more efficiently. Energy is needed to avoid feeling lethargic during short winter days. Additionally, when adequately hydrated, your body is less likely to retain fluids and more likely to eliminate false hunger cues associated with dehydration. 

Keeps Things Moving

            

Graphic From U.S. Geological Survey

Hydration is vital to your body’s organs and digestion. Water carries nutrients and oxygen through the body, lubricates joints, and controls blood pressure. If your body is dehydrated by just 1-2%, your heart has to work harder because your blood is thicker than normal. Dehydration can cause muscle fatigue and cramps, loss of coordination and exhaustion.   

Tips & Tricks

·         Carry water around everywhere you go―all year long.

·         Eat water-rich fruits and veggies.

o   Lettuce: 95% water

o   Oranges: 88% water

o   Apples: 84% water

·         Know your sweat rate (see Hydration 411) to determine how much water you need before, during, and after exercise.

·         Avoid caffeinated beverages and alcohol while rehydrating.

·         Use an air humidifier to add moisture to the air and prevent illness. 

·         Add flavor to plain water such as lemons, cucumbers, limes, or other favorite fruit.

            Water does numerous things for your body. Staying hydrated in winter months may be more of a challenge, but it is important. Athletes and exercisers are particularly susceptible to dehydration due to the varying intensities of a workout. For more information about how much water to drink download these files: Assess Your Hydration and Hydrate Early & Often.

Risk Level Rating System: A Deeper Look

Contributed by Anna Filardo, MS
Education Program Manager, Drug Free Sport

Drug Free Sport AXIS™ staff review dietary supplements according to the ingredients listed on the product’s supplement facts panel, marketing claims, and related scam warnings or FDA recalls. After our research and evaluation process, a risk level is assigned as Level 1, 2, or 3. There is no Risk Level 0 because Drug Free Sport does not test dietary supplements.

Due to limitations on regulatory oversight of the dietary supplement industry, there can be no guarantees that a product does not contain banned ingredients without testing each individual item. Unfortunately, supplement companies may intentionally or unintentionally contaminate/adulterate products that end up on the market. For these reasons, the risk level rating system cannot guarantee that a product will not cause a positive drug test. For zero risk, athletes are advised to avoid dietary supplements altogether and focus on food as fuel.

Drug Free Sport AXIS serves as a helpful tool in determining supplement safety for athletes, and provides sports nutrition handouts and recipes as alternatives. For a detailed explanation of the different Risk Levels assigned through the Drug Free Sport AXIS Dietary Supplement Inquiry tool, please keep reading. 

Risk Level I:

•  The supplement facts panel does not list banned ingredients or ingredients related to a banned drug class. 
• Product webpage and/or the product label’s marketing is not related to a banned drug class. Example: testosterone is a banned substance; dietary supplements that claim to boost testosterone (and otherwise do not list banned substances) will not be assigned a Risk Level 1.
• Seen as the “safest” risk level. Remember—there is no guarantee that a dietary supplement company did not contaminate/adulterate the product, which in turn could cause a positive drug test.
• Specific to Collegiate Sports: A Risk level 1 does not indicate whether or not the product is permissible for direct distribution to athletes. Permissible items are typically determined by compliance officers on campus according to NCAA bylaws.
• Watch this webinar for more information on NCAA Permissibility of Dietary Supplements.

Risk Level II:

• Ingredients listed on the label have limited scientific evidence regarding the safety, purity, or effects on the body. The ingredient may not be specifically banned, but has a possibility to be detrimental to the athlete’s health.
• The marketing for the product makes claims related to a banned drug class. Example: a product that claims to boost testosterone (and otherwise  may not list banned substances) is a Risk Level 2.
• Specific to organizations that prohibit caffeine: Caffeine or sources of caffeine (green tea, guarana, white tea, etc.) are listed on the label. Caffeine is banned (for specific sport organizations) under the stimulants drug class when urinary concentrations exceed 15 mcg/mL.
• There is no way for us to know what amount of caffeine will cause a positive drug test due to many factors: metabolic rate, other food/drink consumed, age, gender, weight, height, etc.
• There are ingredients listed on the label related to a banned drug class. The ingredient is not strictly banned, but is similar to a banned substance. Example: raspberry ketones may share a similar chemical structure to synephrine, a strictly banned stimulant. Therefore, a product listing raspberry ketones (and no other banned substances) would be categorized as a Risk Level 2.

Risk Level III:

• Ingredients listed are strictly banned. 
• The product has been cited for contamination/adulteration issues with banned substances, or has been recalled by the FDA.

The Drug Free Sport AXIS risk level rating system is a tool to assist athletes and athletic staff to make informed decisions regarding the use of dietary supplements for sports performance. Ultimately, athletes consume dietary supplements at their own risk.

To have a dietary supplement reviewed by our team, login and submit an inquiry to Drug Free SportAXIS.