stress and anxiety Flashcards
What is stress in sport?
Stress is the perceived imbalance between the demands of the task and the athlete’s ability to cope, under conditions where failure has consequences.
What are the two types of stress?
Eustress – positive stress that enhances performance
Distress – negative stress that impairs performance
What are the two types of anxiety in sport?
State anxiety – temporary emotional state caused by a specific situation (e.g., penalty kick)
Trait anxiety – part of the personality; predisposition to feel anxious in many situations
What are the two components of anxiety?
Cognitive anxiety – mental symptoms (worry, negative thoughts)
Somatic anxiety – physical symptoms (increased HR, sweating, shaking)
What are common symptoms of anxiety in sport?
Cognitive: worry, fear of failure, loss of concentration
Somatic: muscle tension, increased heart rate, nausea
What causes stress and anxiety in sport?
External factors: crowd, pressure to win, importance of event
Internal factors: low self-confidence, fear of failure, trait anxiety
Task difficulty, individual differences, and level of experience
What is the Stress Response process?
Demand
Perception of demand
Stress response
Behavioural consequences
What is the Inverted-U Theory (Yerkes-Dodson)?
As arousal increases, performance improves up to an optimal point. Beyond that, too much arousal causes performance to decline due to stress/anxiety.
What are cognitive stress management techniques?
Positive self-talk
Imagery/visualisation
Mental rehearsal
Goal setting
Cognitive restructuring (changing negative thoughts)
What are somatic stress management techniques?
Progressive muscular relaxation (PMR)
Breathing control
Biofeedback
Warm-up routines
Meditation or yoga
How can coaches help reduce athlete anxiety?
Use positive reinforcement
Avoid placing too much pressure
Provide clear tactical instructions
Promote routines and preparation
Use role models and team support
How does anxiety affect performance?
Distracts attention and focus (especially cognitive anxiety)
Increases muscle tension → poor technique
Reduced decision-making and slower reaction time
