stress management

Question 1

define stress

Answer 1

feeling under a lot of pressure in a situation

Question 2

define eustress

Answer 2

positive response of the body to a threat e.g. feeling stisfaction when you realise you are going to win

Question 3

define somatic anxiety

Answer 3

physiological stress response of the body e.g. sweating, increase in HR

Question 4

define cognitive anxiety

Answer 4

psychological stress response of the mind e.g. negative thoughts or feelings

Question 5

what can the concept of stress be split into

Answer 5

• stressors: environmental chnages that induce a stress response
• stress repsonse: physiological chnages that occur as a result of stress
• stress experience: the way we percieve the situation

Question 6

what are examples of stressors

Answer 6

1. competition: it puts performer into an evaluative position and for some can cause apprehension
2. conflict: wiht other players/ opposition
3. frustration: can build up and prevent us reaching our goal leading to aggression
4. climate: training in hot or cold environment can produce stressful situation

Question 7

describe cognitive stress management techniques and give a practical exmple fo each one

Answer 7

• mental rehearsal: involves going over in your head what needs to be done e.g. rugby player closes eyes and picturs themself making the conversion
• imagery: create mental picture of you in your happy place to calm down e.g. rugby player picturing them on a beach before a match
• positive self-talk: replace negative thoughts with posiitve ones e.g. rugby player telling themself they can make the conversion
• rational thinking: reflecting on past success and thinking logically e.g.if rugby player gets worried about conversion they will think about all the times they were successful
• negative thought stoping: blocks out irrational or negative thoughts e.g. rugby player worrying about not reaching the posts but stops his thoughts as he starts to move
• goal setting: setting a goal that is SMART can help manage anxiety e.g. rugby player makes goals of 5 tackles
• mindfulness: meditation e.g. rugby player may be worried about 2nd half so decides to meditate

Question 8

describe somatic stress management techniques and give a practical example for each

Answer 8

• progresisve muscle relaxation: contracting and relaxing groups of muscles e.g. netballer tenses and relaxes muscles from feet to head
• deep breathing: deep breathing can lower arousal levels e.g. netballer takes deep breath before taking the shot
• biofeedback: use data collection to recognise symptoms of stress to help decide best stress management technique to control anxiety e.g. netballer may use HR monitor in pre-match prep to recognise when she is becoming too anxious in order to control anxiety before event starts
• centring: focus concentration on centre of body so can focus mind e.g netballer goes to quiet room to focus her concentration on centre of her body so she can focus her mind