Stress Management Flashcards
What is stress?
The feeling of being overwhelmed or unable to cope with mental or emotional pressure
What does stress cause?
The release of noradrenaline
What does noradrenaline cause?
An increase in heart rate and blood pressure to provide extra energy and more oxygen
What happens when stress is too intense or lasts a long time?
Hormones are released over a long period of time causing an increased risk of health issues like strokes or a heart attack
What is a stressor?
The environmental changes that can induce a stress response
What is a stress response?
The physiological changes that occur as a result of stress
What is a stress experience?
The way we perceive a situation, differing person to person
When does stress occur?
When there is an imbalance between perception and the demand placed on ability/performance
What are the stressors in sport?
Competition
Conflict
Frustration
Climate
Feeling of physical hurt
What is somatic stress management?
Reducing stress/anxiety by relaxation exercises
What is progressive muscular relaxation?
It was developed by Jacobsen in 1932 and is the process of becoming aware of tension and then letting go
What is biofeedback?
Learning to identify when they are stressed by different physiological responses (HR increase, BF increase, increase in muscular tension)
What is the centring technique?
It can be used for somatic and cognitive responses and is where the mind focuses on the centre of the body rather than elsewhere
What is breathing control?
Controlled breathing by slow/deep breaths. Oxygen comes into the body in a slow/relaxed way, reducing heart rate
What is cognitive stress management?
Reducing anxiety and stress with a focus on psychological side rather than physiological side
What is positive thinking/self-talk?
Athletes motivate themselves and control stress caused by self-doubt
Positive thinking= thinking about obtaining success and prospect of winning
Self-talk= Positive about past performance and future strategies
What is negative-thought stopping?
Aiming instructions at yourself to stop negativity
What is rational thinking?
Challenging negative thoughts by looking at logical and real aspects of situation
What is mental rehearsal?
Mentally rehearsing a performance to give a mental image, improving the confidence of performing a new skill and so reducing stress and anxiety
What is external imagery?
Picturing yourself outside of your body
What is internal imagery?
Seeing yourself within your body
Why is internal imagery more effective than external imagery?
- Short and regular
- Clear goal
What is goal setting in cognitive stress management?
Short term goals are used to reduce stress and anxiety through a sense of achievement
What is mindfulness?
Focussing on the present moment, involving meditation and ability to control stress/anxiety
