Stress Management

Question 1

Define stress

Answer 1

Perception of inability to cope with a situation. E.g. performer can’t cope with the pressure of an audience

Question 2

Causes of stress

Answer 2

Crowds/evaluation by others
Risk of injury
Pressure - coach, teammates, parents

Question 3

Somatic stress management techniques

Answer 3

• Progressive muscular relaxation - performer systematically tenses then relaxes the muscles of the body
• Biofeedback - performer is able to focus on the somatic responses to stress; once identified, these can be controlled
• breathing control - performer uses deep and slow breaths to control somatic anxiety
• centring technique - focus on a steady rate of breathing, taking a deep breath and then switching back to the important cue. Focus is redirected to the task in hand and distractions are avoided

Question 4

Cognitive stress management techniques

Answer 4

• Positive thinking/self talk - e.g. “I can do this!”
• Mental rehearsal - mental practice of sub routines e.g. F1 driver ‘driving’ track
• Goal setting - small goals e.g. “don’t let attacker get passed me”
• Rational thinking - use logic to counter negative thoughts e.g. “why worry I’m better than them”
• Imagery - focussing on a sensory aspect of the skill e.g. a noise feel or sound
• Mindfulness - performer focuses on the present, past failures and future concerns are ignored

Question 5

Disadvantages of cognitive stress management techniques

Answer 5

• not all performers have required level of focus
• might feel stupid
• takes practice