Arousal Regulation Flashcards
What is the first step in becoming more self-aware of arousal levels?
Become more conscious of them during practices and competition.
Entails self-monitoring and identifying how emotional states influence performance through Checklist of Performance States and documenting thoughts and feelings
What are the 2 steps in the process of raising arousal awareness?
- Consider your best performance- visualize the competition as vividly as possible based on how you felt and thought at the moment. Spend at least 5 minutes reliving that experience.
Complete the elements on the Checklist of Performance States reconstructing your best results. Circle 1 for extremely well, if anxious circle a higher number 2-6. Compare numbers to a good vs. bad performance
What are the criteria on the Checklist of Performance States?
Played well
Relaxation
Confidence
Complete control
Relaxed muscles
Positive self-talk
Energetic
Focused
Effortless feeling
High energy
Excessive anxiety can cause unnecessary
Muscle tension and negative thoughts and cognitions such as “I hope I don’t miss this shot” or “I hope I do not fail in front of all these people.”
What is a false commonly held belief about trying hard?
The harder you work, the better you will get.
Anxiety management techniques are aimed to reduce
Somatic and cognitive anxiety or both
Somatic anxiety reduction techniques aim to
Minimize physiological arousal
What are some somatic anxiety techniques?
Progressive Muscle Relaxation
Breath control
Biofeedback
What is progressive muscle relaxation?
Tensing and relaxing specific muscles
What is breath control?
Smooth, deep, and rhythmic while you are relaxed, confident, and in control.
When you are stressed and under pressure, breathing is short, shallow, and erratic.
What is biofeedback?
A physically based approach that shows people how to regulate physiological or autonomic responses. This process uses an electronic device that can track and amplify internal responses we are not aware of.
Cognitive Anxiety reduction aims to
Relax the mind
Cognitive relaxation the basic elements of
Meditation, helps athletes prepare for competitions by improving their ability to calm, focus, and become more energized.
What are the 4 elements for the relaxation response?
A quiet area where noise is minimal
Relaxed spot where you can stay for a long time
Words that do not stimulate thoughts such as relax or calm.
If something comes to your mind, let it go and return your focus on the word. Do not care how many times your mind wanders.
What is Autogenic Training?
Collection of exercises that produce sensations, most notably warmth and haviness.
Where was Autogenic Training used? Where and who was it developed by?
Used extensively in Europe, the training was developed in Germany in the early 1930s by Johannes Schultz and later refined by Schultz and Luthe (1969)
What are the 6 levels of Autogenic Training?
Heaviness in extremities
Warmth in extremities
Regulation of cardiac activity
Breathing regulation
Abdominal warmth
Cooling of the forehead
What is systematic desensitization?
Cognitive relaxation approach, anxious individuals have learned by classical conditioning to have excessively high levels of anxiety, manifested by the autonomic nervous system increases such as the increase in HR and BP.
Treatment aims to replace this nervous activity with a competing behavior.
What are multimodal anxiety reduction techniques?
Lower cognitive and somatic anxiety while also providing structured strategies for practicing coping techniques under simulated stressful circumstances.
What are the 2 most popular Multimodal anxiety reduction approaches?
Comprehensive Stress Management Training
Stress Inoculation Training
What is Comprehensive Stress Management?
Skills program that teaches individuals a particularly integrated coping response that uses relaxation and cognitive elements to regulate emotional arousal.
What are the five phases of Comprehensive Stress Management?
Pre-treatment assessment
Treatment Rationale
Skill Acquisition
Skill Rehearsal
Post Training Evaluation
What is pre-assessment training?
A psychologist performs personal interviews to determine the types of situations that cause stress, the player’s response to stress, and how stress influences performance and other behavior.
What is the pre-assessment training treatment rationale?
Aims to assist the athlete in understanding his stress response by analyzing personal stress reactions and experiences.
