Anxiety Management Flashcards
Define Anxiety?
The negative aspect of experincing stress
Can be caused due to fear of failing/ worry
Why does anxiety take place ?
- Arousal levels are high
- The Feeling of being threatened
What are the 6 main types of anxiety?
- State Anxiety
- Trait Anxiety
- Competitive State Anxiety
- Competitive Trait Anxiety
- Cognitive Anxiety
- Somatic Anxiety
Define State Anxiety?
Anxiety felt within a PARTICULAR setting
Define Trait Anxiety?
Anxiety felt when an individual has a PREDISPOSITION to be anxious in all situations
Define Completive State Anxiety?
How anxious an individual becomes within a specific sporting COMPERTITION
Define Competitive Trade Anxiety?
How anxious a player is constantly within a sporting situation, as they have a TENDANCY to perceive competition as threatening
What are the two main types of Anxiety?
COGNITIVE AND SOMATIC
Main ways to control COGNITIVE ANXIETY?
Positive Thinking- think about attaining success, increasing confidence and “psyche” yourself up
Negative thought stopping- STOP thinking in a specific way (from a NVE to a PVE), usually use a key word eg; stop, focus
Rational Thinking- looks at LOGICAL and REAL ASPECTS= “not a life or death situation”
Mental Rehearsal/ Visualization- you see yourself doing the skill CORRECTLY
Imagery- create a mental picture UNRELATED to sport eg: escape or the emotion when you win
Mindfulness- meditation, increases confidence, takes away anxiety
GOAL SETTING
How does Goal Setting decrease anxiety and increase Motivation and Confidence?
-enhances performance
-BAHL- BREAKING DOWN A RUN to make it seem more achievable
-SMART
Specific Measurable Achievable Recorded Time-phased
Main Ways to control Somatic Anxiety?
PMR
Biofeedback
Centring Technique
Breathing Control/ Strategies
What is PMR?
Progressive Muscular Relaxation
Jacosben Technique (1932)
Involves feeling tension by contracting your muscles and then “letting go” of tension in order to decrease anxiety
-takes longer to learn than self directed relaxation
+BUT thought to be more effective
What is Biofeedback?
Involves using different pieces of info such as HR and blood pressure to identify the times when stress and anxiety is the highest, and then avoiding those times
HR monitor
Fitbit MEASURING HR
eg: Bobsleigh teams will use a simulator to experience the event and monitor their HR, allowing them to become more prepared for the actual event
+provides effective, objective feedback about HR, muscle activity and skin temperature
This allows the athlete to understand their ability to cope with stress
What is the Centring Technique?
Combines somatic and cognitive Responses
Similar to Mindfulness
- focus on breathing and inhalation- a shift of the concentration of breathing to the centre of the body
- needs regular PRACTICE in a QUIET PLACE
- through centring the athlete will redirect energy to the centre of the body
What is Breathing Control/ Strategies?
- the most basic and popular way of reducing anxiety
- involves DEEP, SLOW BREATHS
- gets more oxygen into the body so you can exercise more effectively
- focus on breathing takes your mind off stress and can be used DURING PERFORMANCE
-it works well as part of a routine and can be used DURING a game/ event
