Stress

Question 1

Definition of stress

Answer 1

The perception of the inability to cope
A psychological state produced by perceived physiological and psychological forces acting on our sense of well-being

Question 2

Stress and anxiety

Answer 2

Stress is often associated with ‘anxiety’, however stress can be seen as a positive response which can motivate us and benefit their performance.
Stress can have a positive effect and is known as eustress, with
performers actively seeking the thrill of danger of a stressor.
Perception of the amount of stress can lead to feelings of worry and ‘anxiety’ in their performance.
Stress causes a release of hormones, including adrenaline, which has physical benefits to a performance.
Long lasting stress causes an increase risk of a range of heath problems including high blood pressure, stroke and heart attack.
Stress can have an extremely negative effect on a performers psychological readiness to perform and subsequent performance

Question 3

Definition of a stressor

Answer 3

The environmental changes which can trigger or can cause an increase in arousal or anxiety

Question 4

4 causes of stress

Answer 4

Frustration: a feeling that a performer is prevented from reaching their goal Eg: by poor form
Conflict: which may be with a coach, team mates or opposition
Competition: particularly if the outcome is important
Meeting a challenge which the performer cannot cope with Eg: taking or saving a penalty in football

Question 5

Stress management techniques

Answer 5

Stress management techniques are divided into cognitive and somatic stress management techniques.
Understanding and managing both somatic and cognitive effects of stress is key in managing the effects of stress on the mind and the body and ultimately performance

Question 6

Cognitive stress management techniques

Answer 6

Mindfulness: Focusing on the present moment and ignoring unwanted thoughts
Goal setting: A focus for achievement and feeling success. The target that an individual is trying to achieve
Mental rehearsal: Going through physical skills in the mind before performing
Imagery: Picturing yourself perform the skill successfully
Rational thinking: Consider how much preparation and training you have done to get to this point to emphasise that they are ready to perform. ‘What’s the worse that could happen?’
Negative thought stopping: Substituting any unhelpful thoughts with positive thoughts
Positive self talk: Believing in your ability and talking to yourself to focus your attention on the task

Question 7

Somatic stress management techniques

Answer 7

Breathing control: Consciously controlling the rate and depth of breathing as a way of reducing muscle tension and the somatic effects of stress and anxiety. Engage the parasympathetic nervous system
Progressive muscular relaxation: All the main muscle groups are isometrically contracted and then gradually released in turn to reduce tension
Biofeedback: Using electronic instruments to measure the body’s physiological changes as arousal / anxiety increase. By monitoring these physiological changes the performer can control the effects and enter a calmer state
Centring technique: Redirecting energy from increases in HR to the core of the body in a bid to reduce the effects of anxiety E.G. Jonny Wilkinson