Stress and Arousal Regulation (Further Info) Flashcards
explain, in 3 points, the study by ‘Eubanks and Collins (2000)’
- found that individuals that saw anxiety as debilitative lacked coping strategies
- therefore, people who view it as facilitative generally perform better
- people who view it as facilitative are more likely to have problem-focused and emotion-focused coping strategies
what can anxiety cause ?
anxiety can cause inappropriate muscle tension as well as inappropriate cognitions
Hanton and Maynard (2007) found that 3 critical periods for the interpretation of anxiety. what are these 3 periods ?
- after performance
- 1-2 days pre competition
- day of the competition
explain, using 2 points, what ‘Hanton and Maynard (2007)’ found differed between facilitators and deabilitators during the 3 periods used to reflect on anxiety
- in each of these time frames, facilitators used a refined repertoire of psychological skills to internally control and reinterpret the cognitive and somatic anxiety felt
- deabilitators did not possess these refined psychological skills, and therefore lacked the internal control to alter these anxiety states
explain, using 3 points, the findings to ‘Kudackova, Eccles & Diffenback, (2013)’ were
- studies athletes from professional, college and recreational backgrounds
- found that professionals engaged in more relaxation techniques than the other 2 groups
- all groups used more physical than mental skills for competition, and more mental than physical skills for everyday life
‘Progressive Muscular Relaxation’ (somatic) rests on what 3 assumptions ?
- it is possible to learn the difference between tension and relaxation
- tension and relaxation are mutually exclusive
- reducing physical tension will, in turn, reduce mental tension
state 2 additional facts about ‘Progressive Muscular Relaxation’
- the goal is to gain the ability to relax on site (eg - during competition)
- can take individuals unto 30 minutes to complete properly
state 3 additional facts about the ‘Breathing Control’ psychological technique
- research suggests holding a breath increases tension whereas releasing it reduces tension
- best time to use during competition is during a break in the play
- also provides a short mental break from the pressure of the competition and can allow you to renew your energy
state what it is meant by the key term - biofeedback
biofeedback is a physically oriented technique that teaches people to control physiological or autonomic responses
state 2 additional facts about the ‘Biofeedback’ psychological technique
- usually involves an electronic monitoring devise that can detect and amplify internal responses not ordinarily known to us
- can help people become more aware of their autonomic nervous system, and subsequently control their reactions/responses to stress
what interesting fact did ‘Solbery et al. (2000)’ find out about the ‘Relaxation Response’ psychological technique
found that meditation has been linked to lower lactate levels, lest self-reported tension, and an increase in performance compared to controlled groups
state 2 additional facts about the ‘Relaxation Response’ psychological skill
- focus on mind as argues that a relaxed mind will relax the body
- recommended use for 20 mins a day
what does the ‘Relaxation Response’ technique teach you to do ?
it teaches you to quiet the mind, focus on the task, and reduce muscular tension
when is the ‘Relaxation Response’ not suitable for usage ?
not appropriate immediately pre-comp as you could potentially become too relaxed and lethargic
state what it is meant by the key term - Autogenic Training
Autogenic Training consists of a series of exercises that produce sensations, specifically of warmth and heaviness
who, and when, came up with ‘Autogenic Training’
Johannes Schultz, 1930’s
state 3 additional facts about ‘Autogenic Training’
- attention is focused on the sensations that you are trying to produce
- as in the relaxation response, feelings should be able to happen without interference
- usually takes several months of practicing 10-40 minutes a day to become proficient
Autogenic Training are based on 6 hierarchical stages. state these stages in order from 1 to 6
- heaviness in the extremities
- warmth in the extremities
- regulation of cardiac activity
- regulation of breathing
- abdominal warmth
- cooling of the forehead
what are the use of ‘Multimodal Anxiety Reducing Techniques’ ? (2 points)
- used to alleviate both somatic and cognitive anxiety
2. helps athletes develop a number of coping strategies via exposure to different situations
state what it is meant by the key term - ‘Cognitive-Affective Stress Management Training (SMT)’
a skills programme that teaches a person a specific integrated coping response that uses relaxation and cognitive components to control emotional arousal
what 4 things does ‘cognitive-affective STM’ account for ?
- the situation
- the individuals mental appraisal of the situation
- the physiological response
- the actual behaviour
Smith’s Cognitive-Affective STM programme (Smith & Rohsenous, 2011) has 5 phases. state the names of these 5 stages, in order
- pre-treatment assessment
- treatment rationale
- skill acquisition
- skill rehearsal
- post-training evaluation
Smith’s Cognitive-Affective STM has 5 steps, explain the first step - pre-treatment assessment (3 points)
- consultant interview to identify stress causes + effects
- assesses current coping skills
- info used to tailor individual programme
Smith’s Cognitive-Affective STM has 5 steps, explain the second step - treatment rationale (2 points)
- help individual understand the stress response by analysing their previous experiences
- programme is educational, not therapeutic
Smith’s Cognitive-Affective STM has 5 steps, explain the third step - skill acquisition (2 points)
- receive training in muscular relaxation, cognitive reconstructing and self-instruction
- training teaches problem solving for stressful situations
Smith’s Cognitive-Affective STM has 5 steps, explain the fourth step - skill rehearsal (2 points)
- consultant induces different levels of stress
2. performer must use taught coping strategies to cope with the different levels of stress
Smith’s Cognitive-Affective STM has 5 steps, explain the fifth step - post-training evaluation (2 points)
- self-monitoring and clinician evaluation
2. info can be used to plan a further intervention
state what it is meant by the key term - hypnosis
hypnosis is an altered state of consciousness that can be induced by a procedure in which a person is usually in a relaxed state and responds to suggestions for making alterations in perceptions, feelings, thoughts or actions (Kirsch, 1944)
state 4 things that hypnosis is used to do
- enhance focus
- enhance attention
- increase confidence
- decrease anxiety
state the names of the 4 stages of a hypnosis intervention
- induction phase
- hypnotic phase
- waking phase
- posthypnotic phase
explain the first step of a hypnosis intervention - induction phase (3 points)
- must trust the hypnotist
- participant is put into a hypnotic trace via imaginary or attentional focus techniques
- become relaxed and suggestions on thoughts and feelings can be made by the hypnotist
explain the second step of a hypnosis intervention - hypnotic phase (2 points)
- individual responds similarly to being in a relaxed state
- participant is asked to respond to different suggestions (posthypnotic suggestions) which are then carried out when they wake
explain the third step of a hypnosis intervention - waking phase (1 point)
- the participant comes out of a hypnotic trace (via a suggestion made by the hypnotist)
explain the fourth step of a hypnosis intervention - posthypnotic phase (2 points)
- asked to carry out posthypnotic suggestions made during the hypnotic phase
- typically, suggestions produce actions which feel like they should in a competitive state
explain, in 2 points, the study by ‘Rumbold et al. 2012’
- reviewed 64 coping intervention technique studies
2. 81% showed stress components were optimised in one of 5 ways
(Rumbold et al. 2012) found that 81% of coping interventions optimised stress components in 5 ways. state these 5 ways
- stressors were reduced
- cognitive appraisals were modified
- negative effect states were reduced
- positive effect states were increased
- effective coping behaviours were facilitated
state 3/6 examples of ‘Anecdotal Tips for Coping with Stress’ as stated by (Weinberg et al. 2007)
- smile when you feel tension coming on
- have fun and enjoy the situation
- set up stressful situations in practice
- slow down and take your time
- stay focused on the present
- come prepared with a good game plan
explain the following method of anecdotal methods of coping with stress as stated by (Weinberg et al. 2007):
‘smile when you feel tension coming on’ (3 points)
- it is difficult to be mad whilst you are smiling
- takes the edge off the anxiety inducing situation
- this keeps things in perspective so you can forget about the pressure and enjoy the competition
explain the following method of anecdotal methods of coping with stress as stated by (Weinberg et al. 2007):
‘have fun and enjoy the situation’ (4 points)
- high ability athletes claim fun and enjoyment
- most athletes look forward and relish anxiety
- enjoyment can also prevent youth burnout
- focus on enjoyment above the result
explain the following method of anecdotal methods of coping with stress as stated by (Weinberg et al. 2007):
‘set up stressful situations in practice’ (2 points)
- great practice for actual competition pressure
2. helps reduce competitive anxiety
explain the following method of anecdotal methods of coping with stress as stated by (Weinberg et al. 2007):
‘slow down and take your time’ (2 points)
- many athletes claim they rush movements when they are mad/angry
- feel as if, the faster they get it done, the anxiety will go sooner
explain the following method of anecdotal methods of coping with stress as stated by (Weinberg et al. 2007):
‘stay focused on the present’ (2 points)
- thinking about what happened/what could happen can increase anxiety and pressure
- can lead to missing key information in the present
explain the following method of anecdotal methods of coping with stress as stated by (Weinberg et al. 2007):
‘come prepared with a game plan’ (3 points)
- indecisiveness produces anxiety
- decision making can be stressful
- a plan makes decision making easier as have less to think about during the moment
