PAPER 2 - Stress Management Flashcards
Definition
What is stress?
psychological state produced by percieved physiological and psychological forces acting on our sense of well-being
often linked to negtive feelings
Concepts of stress
What three elements can stress be split into
- Stressors
- Stress Response
- Stress Experience
Concepts of Stress
Stress Response
Physiological changes that occur as a result of stress
Concepts of Stress
Stress Experience
The way we percieve the situation
Concepts of Stress
Stressors
4 Types of Stressor
Environmental Changes that can induce a stress reponse
Climate , Frustration, Conflict and Competition
Management Techniques
Types of state anxiety
- Cognitive Anxiety ( Stress Response of the mind )
- Somatic Anxiety ( Stress Response of the body )
Management Techniques
Techniques to combat Cognitive Stress
- Postive Thinking/ Self Talk
- Negative Thought Stopping
- Rational Thinking
- Mental Rehearsal and Imagery
- Mindfulness
- Goal Setting
Cognitive Stress Techniques
Positive Thinking/ Self Talk
Thinking about attaining success
Positive about past experiences - talk to yourself = increased confidence
Cognitive Stress Techniques
Negative thought Stopping
Halting negative self- talk
Cognitive Stress Techniques
Rational Thinking
Practical Example -
Challenges negative thoughts by looking at the logical and real aspects of the situation.
athlete who fears injury weighs up the idea that their long extensive training will prevent this for them
Cognitive Stress Techniques
Mental Rehearsal
Recalling movement experiences from memory
Making a mental image of the skill you are about to perform
Increases confidence makinh performance more likely to be successful
Cognitive Stress Techniques
Imagery
2 Types of Imagery
Improves concentration and develops confidence
Internal and External
Think of key uses of imagery - Escape/sounds/Feelings/Emotions
Cognitive Stess Techniques
Mindfulness
Paying attention to the present moment - often involving meditation
Can lead to the ‘peak flow experience’
Cognitive Stress Techniques
Goal Setting
Types of Goals
SMART targerts = break down goals and reduce levels of anxiety
Goals = clearly defined and shared
Outcome Goals, Performance Goals, Process Oriented Goal
Stress Management Techniques
Somatic Stress Management
5 types of SS Management
- Relaxation
- Progressive Muscular Relaxation
- Biofeedback
- Centring Technique
- Breathing Control
Somatic Stress Management
Relaxation
Concentrates on each muscle group separately and relaxes it - with help from coach
Eventually athlete can perform without help
Somatic Stress Management
Progressive Muscular Relaxation
Learning to be aware of tension within the muscles and “let go”
Takes a while to master compared to self relaxation
Somatic Stress Management
Biofeedback
Control Muscular Tension by relaxing specific muscles shown on a machine
Teaches performer to control brain activity and recognise tension within body without assistance
Eg - Simulation Machines
Different Types of equipment or used to collect data on numerous physiological responses
Somatic Stress Management
Centering Technique
Concentration is shifted to the centre of the body
Energy is redirected to achieve a calm steady state
Similar to mindfulness
Eg - identified shaking, energy redirected to centre of body creating a calmness over whole body
Somatic Stress Management
Breathing Control
Deep Breathing - Ensures enough oxygen is getting around the body
Useful during a specific routine - eg. part of pre set warm up for a sprinter
Maintains feelings of contol and relaxation
