Arousal Regulation Flashcards
You must____ your awareness of your
_____ states before you can control
your thoughts and feelings.
increase, psychological
How individuals cope with anxiety is more
important than how much anxiety they
experience.
(True or False)
TRUE
Somatic anxiety reduction includes
Progressive relaxation (Learn to feel and release the tension)
Breath control
Biofeedback (Devices that help you control things like heart rate)
Multimodal Anxiety reduction includes
Cognitive–Affective Stress Management Training (SMT):
[Teaches people how to stay calm and in control by using relaxation and positive thinking.]
Stress Inoculation Training (SIT):
[Helps people “build immunity” to stress by gradually facing it.]
Four steps to stress inoculation training
(SIT)
- Prepare for the stressor. (“It’s going to be rough; keep
your cool.”) - Control and handle the stressor. (“Keep your cool since
he’s losing his cool.”) - Cope with feelings of being overwhelmed. (“Keep
focused; what do you have to do next?”) - Evaluate coping efforts. (“You handled yourself well.”)
Efforts to alter or manage
the problems that are causing stress (e.g., time
management, problem solving); use when stressful
situations can be changed.
Problem- Focused Coping
Regulating the emotional
responses to the problem that causes the stress (e.g.,
through relaxation, meditation); use when situations are
not amenable to change.
Emotion-focused coping
Major problem-focused
categories
– Information gathering
– Precompetition and
competition plans
– Goal setting
– Time management
skills
– Problem solving
-Self talk
Major emotion-focused
categories
– Meditation
– Relaxation
– Wishful thinking
– Reappraisal
– Self-blame, mental and
behavioral withdrawal
Change
negative to positive
statements.
Self statement modification
Modeling appropriate
behaviors makes it more
likely that behavior will
be produced
Vicarious learning
Cope with negative
emotions or use positive
emotions
Imagery
Athlete makes a conscious
decision to engage in the
behavior that is of concern,
which can reduce anxiety and
correct past mistakes
Corrective experiences
Perspective taking involves
viewing an important competition as just
another game.
Reframing
