Sport Psychology - Anxiety and Stress Management Flashcards
Define anxiety
Feelings of nervousness, worry and irrational thoughts
Name 4 types of anxiety
Somatic
Cognitive
Competitive trait
Competitive state
Define somatic anxiety
Physical feelings of nervousness and worry e.g. an increased heart rate
Define cognitive anxiety
Psychological feelings of nervousness and worry e.g. having self-doubts about your ability
Define competitive trait anxiety
A performer finds all competitive situations threatening e.g. The performer feels worried prior to a pre-season friendly
Define competitive state anxiety
A performer finds some competitive situations threatening e.g. The performer feels worried prior to a cup final but not before league games
Name 3 ways that anxiety can be measured
Questionnaires
Observations
Physiological testing
What are questionnaires?
A set of questions to assess something
Name 2 examples of questionnaires that are used to measure anxiety in sport
Sport Competition Anxiety Test (SCAT)
Competitive State Anxiety Inventory (CSAI 2)
Name 3 advantages of using questionnaires to measure anxiety
- Quick to administer – can be given to large groups/teams to complete at the same time
- Low cost
- Easily comparable results to normative data
- Can provide reliable data as performers have time to consider their responses
Name 3 disadvantages of using questionnaires to measure anxiety
- Players may not fully understand the questions that they are given
- Answers may depend on mood state
- Biased results can be achieved if questions are leading
- Participants may rush to complete their responses
- Performer may give socially desirable answers
What are observations?
Gaining a measure (in this case anxiety) by watching a performer’s behaviours
When can observations be high in validity and reliability?
When a performer is being watched in their natural environment
When will an observation not be high in reliability and validity?
If the performer knows they are being watched
Name 3 disadvantages of using observations to measure anxiety
- Highly subjective
- Rely on the use of multiple observations, so can become expensive and time consuming
- If the performer knows they are being watched, they may show socially desirable behaviour, making the results invalid
Name 2 advantages of using physiological measures to measure anxiety
- Provides objective and factual data so that comparisons can be easily made
- Measure can be carried out in real time during training or in game situations
Name 3 disadvantages of using physiological measures to measure anxiety
- Require the use of an expert
- Expensive, so may be inaccessible to some clubs
- Wearing the measuring device can cause movement restriction
- Performer’s are aware that they are wearing the device, which may increase levels of stress
- Performer’s physiological measurements may change in response to the sporting situation rather than anxiety.
Define stress
The negative response of the body to a threat that is causing anxiety
Define eustress
A positive response of the body to a threat
Define stressor
The cause of stress
Define cognitive stress
Psychological responses of the body to a threat
Define somatic stress
Physiological responses of the body to a threat
Name 3 cognitive stress management techniques
- Thought stopping
- Positive self-talk
- Imagery
- Visualisation
- Mental rehearsal
- Attentional control and cue utilisation
Outline the process of using thought stopping
- Used when negative thoughts occur
- Use of a learned action or trigger e.g. ‘focus’/the batter in cricket hitting the ground
What are the benefits of using thought stopping?
- This re-directs attention away from the cause of anxiety and to the important external stimulus
- This means that there is a reduction in cognitive anxiety, which also reduces somatic anxiety
- This means a reduced heart rate and muscular tension, which means there is an increase in muscular control.
Outline the process of using positive self-talk
- Used when negative thoughts occur
- Replace negative thoughts with positive statements about performance
- E.g. I can get to the ball, I just need to move sooner
Explain the benefits of using positive self-talk
- This re-directs attention away from the cause of anxiety and to the important external stimulus
- This means that there is a reduction in cognitive anxiety, which also reduces somatic anxiety
- This means a reduced heart rate and muscular tension, which means there is an increase in muscular control
Outline the process of using imagery
- Aims to recreate a successful image of a past action
- Allowing the player to recall the feelings of the movement
- The performer may also aim to reimagine the emotions associated with the movements
Outline the process of using viusalisation
- Uses a mental image of the skill
- The performer stores a perfect image of the movement when they successfully perform a skill
- This is the ‘locked in’ and re-lived when the skill is performed for real
Name 3 somatic stress management techniques
- Biofeedback
- Progressive muscular relaxation
- Centering
Outline the process of using biofeedback
- Uses a physiological measuring device, such as a heart rate monitor, to help the athlete recognise physical changes that happen under stress
Outline the process of using Progressive muscular relaxation
- This is a technique that is often used alongside a recording
- The performer will alternate between a state of tension and relaxation in a group of muscles
- The relaxation starts from muscles on the periphery (arms, legs and shoulders) and works it way towards the core
Outline the process of using centering
- A form of breathing control at opportune times e.g. before taking a conversion in rugby
- The performer inhales fully through the nose and out through the mouth
- This is used to divert the attention away from the stressful situation
