Psychological skills Flashcards
Describe what psychological skills training is Understand the process of developing a PST programme Discuss the application of PST to help individuals increase self-confidence and reduce anxiety in sport and exercise contexts
What is psychological skills training?
Systematic and consistent practice of mental or psychological skills for the purpose of enhancing performance, increasing enjoyment, or achieving greater sport and physical activity satisfaction
What are the reasons for people spending so little time on psychological skills?
Lack of knowledge
Misunderstandings (only for elite etc)
Perceived lack of time and money
What are 6 psychological skills?
Self-confidence Stress management Concentration Anxiety control Motivation Mental resilience
What are 4 psychological methods?
Imagery
Relaxation
Goal setting
Self-talk
What, why and how does imagery work?
An experience that mimics real experience and involves different sensory modalities
Motor learning, enhance self-confidence rehearse performance, control emotions
Clear vivid and controllable images that can be supported with a script
What, why and how does relaxation work?
Arousal regulation technique to reduce psychological and mental tension
Direct attention and focus, decrease intensity of somatic and cognitive anxiety
Diaphragmatic breathing, progressive muscular relaxation, mindfulness
What, why and how does goal setting work?
A goal is the object or aim of an action
Direct attention, increase confidence, motivate and encourage problem solving
Different types of goals: outcome, performance, SMART
What does SMART stand for?
Specific Measurable Adjustable Realistic Time based
What, why and how does self-talk work?
A dialogue in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions and reinforces instructions
Direct attention, motivate, enhance self-confidence, expectations, control emotions, self image
Awareness, thought logs, cognitive restructuring
What are the 4 types of self-talk?
Positive, negative, instructional, irrelevant
What are the 2 ways of coping?
Emotion-focused coping - meditation, used when situation can’t change
Problem-focused coping - efforts to later the problem, used when situation can change
How can you assess psychological needs?
Understand specific sport/exercise
Strengths and weaknesses of the individual or team
Identify areas to work on
How can you physically observe psychological needs?
Qualitative data
Interviews/questionnaires
case study
Team dynamics/watching the team play
What are the 4 categories that define which psychological skills to include?
- Findings from psychological needs assessment
- Time - how much will be devoted to it?
- Commitment/motivation - are they interested in it
- Priorities - work on 1 or 2 skills at a time
When is it best to start a PST programme?
Off season - need time to implement skills given
