Paper 2: Stress Management Techniques Flashcards
What is the definition of stress?
Stress can be defined as either psychological or physiological tension in response to a stimulus.
What is a ‘stressor’?
A stimulus that can be either external or internal that causes tension.
What’s the difference between stress and anxiety?
Stress is a reaction to a threatening stimulus, whereas anxiety is a reaction to stress
What are some key stressors that can affect sporting performance?
- adverse environmental conditions
- opposition player behaviour
- coach behaviour
What cognitive stress management techniques are there?
- thought stopping
- mental rehearsal
- imagery
- attentional control and cue utilisation
- psychological skills training
- visualisation
- positive self-talk
What is thought stopping?
Prevents the thinking of negative thoughts
- redirecting a negative thought into a positive one
- cue words such as “stop” can help
- counting is also a method
What is mental rehearsal?
Mental run-through of how an individual will perform a task
- rehearse potentially stressful situations
- provides confidence
- imagine a perfect scenario, making successful performance more realistic
What is imagery?
Imaging a peaceful and relaxing scenario can help to reduce the symptoms stress
What is attentional control and cue utilisation?
Focusing on only the most important stimuli
- improve focus of the performer
- doesn’t allow them to get distracted or worried about irrelevant stimuli
What is psychological skills training?
Three stages
1) educational stage: learns importance of using psychological skills to improve performance
2) acquisition stage: learns how to best us particular psychological skills
3) practice stage: uses skills during performance
What is visualisation?
Performer plays out an image of them completing a personal goal or ideal performance in their head
- more detailed (more senses engaged), more effective
- gives performer confidence
What is positive self-talk?
Involves use of positive statements. such as “I can do it”, just prior to sporting action
- improves self-efficacy
What somatic stress management techniques are there?
- Progressive muscular relaxation
- Biofeedback
- Centring technique
- Breathing control
What is Progressive Muscular Relaxation?
Helps the performer understand how to recognise tension and combat it using muscular relaxation techniques
Process:
- Find comfortable and quiet place to sit in
- Tenses particular muscle or muscle group
- Hold tension for 5 seconds, relax muscle, relieve tensions
What is biofeedback?
Enables the performer to control their arousal levels by understanding the physiological symptoms of stress and how to control these
What is centring technique?
Centring involves focusing the energy on the centre of the body
- achieved through the use of cue words
- actions, e.g. rugby kick takers
- directs focus away from the stressor
What is breathing control?
Increasing the depth of breathing while slowing down the rate helps to reduce stress by distracting performer
