PAPER 2 - Stress Management Flashcards
Define Stress
- State of mental / emotional strain
3 things that can cause stress
- Competition
- Conflict
- Frustration
What are the two types of STATE anxiety ?
- cognitive
- somatic
What are the COGNITIVE stress management techniques ?
- +ve thinking / self-talk
-ve thought stopping - rational thinking
- mental rehearsal
- imagery
- mindfulness
- goal setting
POSITIVE THINKING w/example
- positive about past performance
- ‘I’m going to score today’
NEGATIVE THOUGHT STOPPING w/example
- halting negativity
- stop saying ‘I can’t score’
What is RATIONAL THINKING w/example
- challenging -ve thoughts w/real + logical aspects
- Thinking about how running 17s will improve aerobic capacity
What is MENTAL REHEARSAL ? w/example
- Forming a mental image of skill
- seeing yourself make a 3
IMAGERY w/example
- External/Internal Images to help control stress
- Sounds of the sea
What is external imagery ?
seeing yourself outside your body
What is internal imagery ?
- seeing yourself from within
MINDFULNESS w/example
- Taking the present into account w/meditation
- Concentrating on fluid motion during a free throw
3 benefits of GOAL SETTING on performance ?
- Increased Confidence
- Incresed Motivation
- Control Arousal
What are the SOMATIC stress management techniques ?
- progressive muscular relaxation (PMR)
- biofeedback
- centering
- breathing control
PROGRESSIVE MUSCULAR RELAXATION
- ‘being aware’ of the tension in muscles then get rid of it by ‘letting go’
BIOFEEDBACK
- Controlling muscular tension by relaxing
- machine shows tension
What is CENTERING
- combines somatic + cognitive responses
- concentration shifted to centre of body
What is BREATHING CONTROL?
- Slow deep breaths to feel more relaxed + in control
Benefit of Mental Rehearsal
- Creates optimism in performance
Drawback of +ve thinking
- Only valuable to high level performers
Drawback of -ve thought stopping
- Learned helplessness might make this difficult
Benefit of Mindfulness
- can lead to peak flow experience/zone of optimal functioning
Benefit of Imagery
- Internal is more effective in relaxed environments
Drawback of centering
- Requires mastered skills + regular practice
Evaluation of PMR
- Longer to learn than self-directed relaxation, but more effective
Benefit of biofeedback
- Objective measurements of muscle activity
Benefit of breathing control w/example
- Helpful as part of a routine
- E.g. free throw practice
Disadvantage of mindfulness
- Takes time to practice
