stress management Flashcards
What is stress?
The trigger that can cause increased arousal or anxiety
What is the explanation?
Often linked to negative feelings, seen as a psychological state produced by epreceivei physiological and psychological forces acting on our sense of well being
What are the physical effects of stress?
Positive the physiological responses are; blood diverted to working muscles increased amounts of 02 to the working muscles increased heart rate increased blood pressure increased adrenaline production extremely benefit to a performer
What is the positive side of stress called?
Eustress
What are the negative effects of stress?
Known as distress- tends to occur with stress that is too intense of lasts a long time;
relate of stress hormones
increased risk. high blood pressure
increased risk of heart attack
increased risk of stroke
decreased readiness to perform
exercise can realise endorphins which improves our self confidence and mood, lowers the risk of depression
What are the main causes of stress?
Stressors- the environmental changes that can induce a stress response
stress repsonse- the physiological changes that occur as a result of stress
stress experience- the way we perceive the situation
how each of us view the situation, stress is not inevitable
What are the causes of stress?
Comeptition- being placed in an evaluative situation can cause apprehension; a player feeling apprehension in a cup final conflict frustration climate threat of injury
What is the competition stressor?
Being placed in an evaluative situation can cause apprehension; a player in a cup final
What is the conflict stressor?
With other players or the opposition, performers can bring with them stressors from every day life, causing conflict within the individual about choices and decisions that need to be made; family, relationship problems
What is the frustration stressor?
Goal directed behaviour is blocked- aggression cue hypothesis; frustration cue hypothesis. can be a result of our own inadequacies or by external factors over which we have little control; the choice of the referee
external or internal factors- being beaten
What is the climate control?
If a performer has to train in very hot or very cold conditions may cause stress;
Canada playing in cold temperatures compared to hot
What is the threat of the injury?
A performer feeling that they might get hurt through injury or fatigue as a result of hard training or demanding completion; heart problems, head injuries
What are the other causes of stress?
Interal; illness, infection, worry, lack of sleep, perception of lack of ability attribution to internal
external; environment- noisy/quiet negative social experiences, interactions
life events task difficulty
personal- stress from family, health
occupational; unemployment, lack of job satisfaction
what are the
What are the cognitive stress management techniques?
Psotiive/ self talk negative thought stopping mental reversal and imagery rational thinking minfulness goal setting
What is positive self talk?
A cognitive process when a performer thinks about attaining success and the prospect of winning rather than losing- you can do it
what are the negatives thought stopping?
Subsituting any unhelpful thoughts with positive thoughts;
what is the rational thinking thecnique?
Challenging any negative thoughts by looking at the logical and real aspects of a situation taking into consideration the planning that has taken place before the event or competition and weighing uo the chances of success in a realistic way; how much hard work I’ve put into the event
What is the mental reversal technique?
Picturing and going through physical skill in the mind creating a mental image of the skill. No physical movement takes place in this and this technique can be [erfected with pracitce used to; learning a new skill improve askill control stress improve confidence
What is the technique of imagery?
Picturing yourself performing the skill sucessfully
can be unrelated to the performance or activity; create pictures of escape (lying in a relaxed way)
recall sounds (sounds of basketball going through the net)
capturing a feeling of what its like to perform a skill
imagining emtion-s the feelings of what its like- happiness when scoring a goal
What are the two types of imagery?
External- seeing yourself from outside your body, in a film
interal- seeing yourself from within
when is imagery effective?
Performer is in a comfortable, relaxed and warm setting
should be of a real life siuation
imagery session is short but frequent
specific goal
construct a programme for imager training
evaluate imagery training
What is the mindfulness technique?
Involving median, therapeutic, individual taking into account the present. Concerns our environmental awareness and our relaitnsips with others at a particular point in time for example;
What is the goal setting technique?
Used t increase confidence and motivation, can reduce anxiety and increase performance. (lock and Latham)
directs attention
regulates effort
ensures effort is sustained until the goal is achieved
motivates people to develop a range of strategies to reach their goals
What types of goals are there?
Outcome goals- related to the end result
performance goals- related to performance judged against previous performances
process goals- related to technique and tactics
What are the outcome goals?
Related to the end result
What performance goals?
Related to performance judged against previous performances
What are the process goals?
Related to technique and tactics
What are the factors affecting goal setting?
Gaol specificity- defined goals lead to better performance
long term- short term- short terms give us a realistic chance of cucess incasing confidence and controlling anxiety and stress
long term- these mechanisms can help achieve long term
sharing deciosn- making gives the performer a sense of ownership and will be more motivated to achieve
What are the somatic stress management techniques?
Relaxation exercise that concern the bodies muscles rather than on the mind
What is the relaxation somatic?
Adopt a positive and calm attitude before perofrmance
self directed relaxation-
What is the self directed relaxation?
The athlete with the help of a coach or pre recored tape concentrates on each muscle group severalty and relaxes it, the aim is to be able to relax the whole body in as little time as possible, this is done through practice
What are all the somatic techniques/
relaxation, progressive muscle relaxation, biofeedback, centring, breathing control
What is progressive muscle relaxation?
Ables to performer to distinguish between a state of tension and a state of relaxation, invoices the muscle group tensing for 5 seconds, taking a deep breath and breathing. Its progressive as it moves from one muscle group to another until all groups have been tensed
What is centring?
Drawing focus to the core of the body, focusing on the core occurs through breathing and paying attention to each inhalation and exhalation in and out of the nositrils and the air flow around the legs. Direct the nervous or anxious energy to the centre of the body resulting in a calm state
What is the breathing control?
Controlling rate of breathing as a way to decrease muscle tension, more oxygen to muscles means more relaxed. part of routines between short performances tennis serves
