2.2.8. Stress Management

Question 1

Definition of stress

Answer 1

A psychological state produced by perceived physiological and psychological forces acting on our sense of well being.

Question 2

What causes stress?

Answer 2

• Competition -> strong want for competition
• Conflict -> between team members or opponents
• Frustration -> caused when goal directed behaviour is blocked
• Climate/ heat
• Expectation
• Importance -> want or need to win
• Crowd/ evaluation -> knowing there’ll be evaluation from others
• Pressure -> personal/ parental/ peer/ coach/ team
• Individual characteristics -> age/ personality/ stage of learning
• Injury/ hurt -> previously injured

Question 3

Cognitive techniques for stress management

Answer 3

• Mental rehearsal
• Positive thinking/ self talk
• Goal setting
• Negative thought stopping
• Rational thinking
• Mindfulness
• Imagery

Question 4

Somatic techniques for stress management

Answer 4

• Centering
• Progressive muscle relaxation
• Biofeedback
• Breathing control

Question 5

Mental rehearsal

Answer 5

Forming a mental image of the skill you are about to perform

Question 6

Example of mental rehearsal

Answer 6

A golfer closes their eyes and pictures themselves making the putt and the ball going in the hole.

Question 7

Positive self talk

Answer 7

Used to motivate and ‘psyche’ up.
Being positive about past performances, by talking to yourself.

Question 8

Example of positive thinking/ self talk

Answer 8

A rugby player is kicking for a conversion and tells herself she can do it.

Question 9

Goal setting

Answer 9

Setting SMART goals can break tasks down and reduce anxiety/

Question 10

Example of goal setting

Answer 10

A hockey player may set a goal of making 3 interceptions and 2 block tackles

Question 11

Negative thought stopping

Answer 11

Aimed at halting negative thoughts which goes through a sports performers mind.

Question 12

Example of negative thought stopping

Answer 12

A footballer stopping feelings of ‘I can’t score’

Question 13

Rational thinking

Answer 13

Challenging any negative thoughts by looking at logical real aspects of situation.

Question 14

Rational thinking example

Answer 14

If an Olympic hurdler starts to worry, they will think about their wins and how well they did in qualifying

Question 15

Mindfulness

Answer 15

A therapeutic technique, often involving meditation, whilst considering the present.

Question 16

Mindfulness example

Answer 16

A gymnast worrying about the next routine but uses meditation to calm her headspace.

Question 17

Imagery

Answer 17

Involves formation of mental pictures that are often unrelated to the actual activity.

Question 18

Imagery example

Answer 18

A boxer is getting nervous before a fight might imagine he’s on a beach

Question 19

Centering

Answer 19

Requires an athlete to focus on the here and now with concentration shifted to the centre of the body.
Energy is redirected to the centre of the body and achieve a calm, steady state.

Question 20

Centering example

Answer 20

A tennis player in the locker room focuses his concentration on the centre of his body

Question 21

Progressive muscular relaxation

Answer 21

Athletes have to learn to be aware of tension in muscles and then let it go.
Muscle groups should be combined until the whole body can be relaxed.

Question 22

Progressive Muscle Relaxation example

Answer 22

A net baller tenses and relaxes her muscles working from her feet to her head.

Question 23

Biofeedback

Answer 23

The use of different types of equipment or machines to provide feedback on a number of physiological responses associated with stress such as HR, BR and muscle activity/

Question 24

Biofeedback example

Answer 24

A swimmer using a heart rate monitor before his race to recognise when he is becoming too anxious to help control his anxiety levels.

Question 25

Breathing control

Answer 25

Controlling breathing through taking slow, deep breaths to ensure you get enough oxygen and feel more relaxed and in control.

Question 26

Breathing control example

Answer 26

A volleyball player takes deep slow breaths before taking the serving position.