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
