exam one 8 Flashcards
Fears –
What are they and when do they expose themselves?
Measuring Your Fear
- Joseph Wolpe (1969) – SUDS (Subjective Units of Disturbance Scale)
- Subjective Scale your own subjective measure of fear (SUDS)
- Normative Scale compare fear response to others
Situation Technique
SUDS Scale for Athletes 1-10
Coach Yells at Me ________ Deep Breath
Pressure Moment ________ Piranha
Teammate Arguments ________ Positive Self-talk
After a Mistake ________ Circle Breath
Car Ride to Game ________ Mindfulness Time
In Bed Night Before ________ Turtle
Anticipatory Anxiety
– the fear of fear
*Realistic or unrealistic fears
*Anticipate fear response
*Creates symptoms
Strategy: Worry Time
1) Identify your fears with complete list
2) Establish a time to worry – set aside 10 minutes
3) Create Rules for ‘Worry Time’
4) Notebook for Time in Between ‘worry sessions’
Emotional Intelligence:
the capacity to be aware of, control, and express one’s emotions, and to
handle interpersonal relationships judiciously and empathetically
Human Emotions
1) Anger
2) Fear
3) Happiness
4) Love
5) Surprise
6) Disgust
7) Sadness
The 5 Domains of EI:
1) Self Awareness & Knowing One’s Emotions
recognizing feeling as it happens
The 5 Domains of EI:
2) Managing Emotions
handling feelings appropriately
The 5 Domains of EI:
3) Motivating Oneself
using emotions in service of a goal
creates focus, motivation, mastery, creativity
The 5 Domains of EI:
4) Recognizing Emotions in Others & Empathy
“people skills”
The 5 Domains of EI:
5) Handling Relationships
Social competence and managing others emotions
amygdala–
imprints in memory moments with emotional arousal
first date
confrontation
tough break-up
missed opportunity, mistake
Affective Blindness:
if amygdala severed, creates inability to gauge emotional significance of events
Coping:
Efforts to manage specific demands or conflicts appraised as taxing or exceeding
one’s resources (Lazarus & Folkman, 1984)
Coping Strategies
- Calming Routines
- Music
- Imagery
- Meditation
- Self-Talk
- Deep breathing
- Environment change
Problem-focused Coping:
efforts to manage problems causing stress
- time management
- creating lists
- compartmentalization
- problem solving
used when stressful situations can be changed
Emotion-focused Coping:
regulating the emotional responses
- deep breathing
- meditation
- work out
- cursing
Use when situations are not going to change
Cognitive Anxiety Techniques
Breathing
– Mental + Physical response
Self-Talk
– Re-focus technique
– Countering
– Positive Affirmations
– Cursing?
Imagery
– Calm environment
– “Happy Place” – Dogs
Meditation & Mindfulness
Zen:
state of focus involving a togetherness of the mind and body
Meditation:
practice of uncritically attempting to focus your attention on one thing at a time
Ex. Samurai candle
Positive effects on brain
* Boosts brain connectivity
* Helps efficiency of thoughts
* Increases grey matter in hippocampus (learning)
* Reduction in amygdala (stress & anxiety)
Meditation:
Process:
1) Quiet Place
2) Comfortable position
3) Calm deep breaths (focus on breath)
4) Passive mind – let thoughts move through your mind
Mindfulness:
1) the quality or state of being conscious or aware of something
2) mental state achieved by focusing one’s awareness on the present moment
both play role in meditation
- concentration - forcing the mind (power)
- mindfulness – awareness (sensitivity
Emotional Triggers
– IZOF up train adrenaline response (i.e. Muhammad Ali)
Emotional Triggers
Progressive Relaxation
- Tensing and relaxing one muscle group at a time
Emotional Triggers
- Goal:
Sequence - Tense upper shoulders for 4 seconds
- Relax for 4 seconds
- Repeat
go through all muscle areas of body
Emotional Triggers
Sequence
- Tense upper shoulders for 4 seconds
- Relax for 4 seconds
- Repeat
Combatting Fears: Stop Racing Thoughts Strategy
Step 1: Identify the Thoughts realize all irrational
Step 2: Snap Yourself Strategy rubber band
Step 3: Tell Self to Stop Thinking Those Thoughts Self-talk
Step 4: Reminder “I can handle this fear.”
Step 5: Repeat As Often as Needed
Breathing Habits
Chest or Thoracic Breathing
– Associated with anxiety or distress
– Common in restrictive clothing or sedentary lives
– Breathing is shallow, irregular, rapid
– Inhalation has chest expand and shoulders rise
Chest or Thoracic Breathing
Results:
–
-Blood not properly oxygenated
– Muscle tension increase
– Stress response turned on
2) Abdominal or Diaphragmatic Breathing
– Natural form of breathing like newborns or when asleep
– Inhalation takes air into lungs and diaphragm contracts
– Breathing is even and non-constricting
Abdominal or Diaphragmatic Breathing
Results:
– Respiratory system produces energy from oxygen
– Removes waste products
Circle Breath – IZOF down
- Controls oxygen flow in blood stream
- Use lower abdomen, chest, & elevate shoulders
- Goal: trigger “relaxation response”
Circle Breath – IZOF down
Sequence
Inhale through nose 4 seconds
* Hold 2 seconds
* Exhale through mouth 4 seconds
* Sit empty 2 seconds
* Repeat
Turtle Strategy
Goal:
relax trapezius muscles
1) Sit up in seat
2) Shrug shoulders and pull in neck like turtle
3) Hold tension for 3 seconds; tilt head back and around
4) Release tension for 5 seconds
5) Repeat 3-5x
Turtle Strategy
Relax TMJ Jaw muscles
Piranha Strategy: Goal:
1) Extend lower jaw forward beyond upper jaw
2) Count to 5 seconds
3) Release tension and let jaw return to normal
4) Repeat 3-5x
Piranha Strategy
Ballerina Strategy
Goal:
1) Slide feet under seat in front of you (feet on floor)
2) Lift one foot off floor, arch foot, point toes away for 5 seconds
3) Rotate foot so toe points toward your chin for 5 seconds
4) Allow foot to drop to floor
5) Repeat 3-5x each leg
Relax legs and calves
Ballerina Strategy
1) Slide feet under seat in front of you (feet on floor)
2) Lift one foot off floor, arch foot, point toes away for 5 seconds
3) Rotate foot so toe points toward your chin for 5 seconds
4) Allow foot to drop to floor
5) Repeat 3-5x each leg
