Controlling anxiety

Question 1

What is the difference between state and trait anxiety?

Answer 1

Trait anxiety = Where the performer is naturally anxious in all environment and doesn’t change. Innate, stable and enduring
State anxiety = the performer is only anxious in certain situations usually caused by negative past experiences. Temporary eg taking a penalty

Question 2

What are some reasons for causes of anxiety?

Answer 2

• task importance eg playing in a final
• losing or fear of failure
• injury or fear of being injured
• audience effects such as an abusive crowd

Question 3

What are the two ways in which anxiety can show itself?

Answer 3

Cognitive = mental symptoms of anxiety eg worrying, negative thoughts, learned helplessness
Somatic = physiological symptoms eg increased heart rate, blood pressure, sweating, muscle tension

Question 4

Name a test that can measure anxiety…

Answer 4

Sport competition anxiety test (SCAT) where performers answer statements rating their level of anxiety, coaches and psychologists can then evaluate which performers need help with managing anxiety

Question 5

What is state-trait anxiety inventory? (STAI)

Answer 5

• a 40 question test that distinguishes between specific state and trait anxiety
• They score themselves on a scale of 1-4 in each question measuring levels of nervousness and tension based on their current feelings (state) and general feelings (trait)

Question 6

What is the competitive state anxiety inventory (CSAI-2)

Answer 6

• measures cognitive and somatic anxiety and self confidence in competitive situations
• They rate themselves on a 4 point scale about their feelings at the moment in response to 27 statements
• Its given out on more than one occasion leading up to the event eg day before, week before, month before which indicates the level, type and timing of the anxiety
• However this is a self report so the answers may not be truthful

Question 7

Name some cognitive strategies to reduce anxiety…

Answer 7

• Mental rehearsal
• Imagery (recalling past success and use senses to replicate the successful feeling)
• Positive self talk (when negative thoughts enter, remind yourself of the key points of the movement and tell yourself can achieve.. may repeat a mantra)
• Negative thought stopping
• Positive thinking (think of the task logically and that you can be successful
• Selective attention

Question 8

Name some somatic strategies to reduce anxiety…

Answer 8

• Progressive muscular relaxation (concentrate on muscle groups by tensing, holding and relaxing
• Biofeedback (physiological data using heart rate monitors while undertaking various tasks. Shows which approach is best for you. But is time consuming and can be more anxious when using the monitor
• Deep Breathing (concentrating on the breathing rather than the anxious task
• Centering (deep breathing and focus on the center of your body and breath in. As you breathe out, chant a word or phrase describing how you wish to perform (strong, focused, calm)

Question 9

What can coaches do to reduce anxiety?

Answer 9

• Ensure skills are over learned
• Set process goals rather than product goals
• Set easy targets to increase success rates
• give positive reinforcement
• Remind them of past successful performances