Stress Management Flashcards
stress
defined as an individual’s physical response to prepare the body for action, when a threat is percieved
positive response to stress (eustress)
-performer rises to the challenge + feels confident to complete the task
negative response to stress (distress)
-performer finds stressor threatening and difficult to cope with
responses to stress
somatic response- physiological eg increased HR, blood pressure and sweating
cognitive response- psychological eg anxiety, irrational thoughts, poor decision making
somatic techniques
biofeedback- use of equipment eg HR monitors to generate physiological data
show which situations cause most stress and which strategies are most effective
progressive muscle relaxation (PMR)- contraction of each muscle group in turn, then relaxing to help performer relax
breathing control- controlling and concentrating on rate and depth of breathing so they become less distracted and focus on task
centring- concentrate on body and breathe in, when breathing out you say a word describing how you wish to perform, negative thoughts are disregarded
cognitive strategies
mental rehearsal- going over performance in the mind
visualisation- mental image of successful skill and re live it in the competitive situation
imagery- recalling previous successful performances, kineasthesis
internal or external
positive self talk- verbally reminding yourself of key points of a skill and telling yourself you can achieve it
attentional control and cue utilisation
-low arousal= takes in lots of cues and can’t distinguish which cues are relevant, become confused - low performance
-high arousal= takes in less cues and may panic, miss correct cues - low performance
-moderate arousal- filter out irrelevant cues and focus on relevant ones, lowers stress and improves performance
nideffer attentional focus
different activities require different attentional focuses
having correct attentional style will reduce level of stress
dimensions
broad-narrow= how many cues are being focused on
broad-lots narrow-one or two
internal- external= where the focus is being placed
internal- thoughts and feelings external-environmental cues
attentional styles
broad-internal= many cues concerning performer eg footballer planning set piece
narrow- internal= one or two cues concerning performer, often used to calm nerves
broad-external= many cues in the environment eg trying to decide who to pass to
narrow- external= small number of cues in environment eg basketball player focusing on net in free throw