Stress Management

Question 1

Stress definition

Answer 1

The trigger that can cause increased arousal or anxiety

Question 2

Causes of stress

Answer 2

• frustration: a feeling that a performer is prevented from reaching their goal Eg: by poor form
• Conflict: which may be with a coach, team mates or opposition
• Competition: particularly if the outcome is important
• Meeting a challenge which the performer cannot cope with Eg: taking or saving a penalty in football

Question 3

Use of cognitive stress management techniques

Answer 3

• mindfulness
• goal setting
• imagery
• mental rehearsal
• rational thinking
• negative thought stopping
• positive self talk / thinking

Question 4

Mindfulness

Answer 4

Focusing on the present moment and ignoring unwanted thoughts
Eg: focussing on the current heptathlon event rather than one on the second day of competition

Question 5

Goal setting

Answer 5

A focus for achievement. The target that an individual is trying to achieve

Question 6

Imagery

Answer 6

Picturing yourself performing the skill successfully
Eg: picturing clearing the high jump bar for a new personal best

Question 7

Mental rehearsal

Answer 7

Picturing/going through physical skills in the mind; creating a mental image of the skill, before performing.
Eg picturing hurdling technique before the race

Question 8

Rational thinking

Answer 8

Focusing inwardly and on a small number of stimuli, to evaluate the situation
eg: focus on the correct stance needed to achieve personal best in shot put

Question 9

Negative thought stopping

Answer 9

Substituting any unhelpful thoughts with positive thoughts

Question 10

Positive self talk/thinking

Answer 10

Believing in your ability and talking to yourself to focus your attention on the task

Question 11

Use of somatic stress management techniques

Answer 11

• breathing control
• progressive muscular relaxation
• centring technique
• biofeedback

Question 12

Breathing control

Answer 12

Consciously controlling the rate and depth of breathing as a way of reducing muscle tension and the somatic effects of stress and anxiety

Question 13

Progressive muscular relaxation

Answer 13

All the main muscle groups are tensed and then gradually released in turn

Question 14

Centring technique

Answer 14

Drawing focus to the core of the body in a bid to reduce the effects of anxiety

Question 15

Biofeedback

Answer 15

Using electronic instruments to measure the body’s physiological changes as arousal / anxiety increase. By monitoring these physiological changes the performer can control the effects and enter a calmer state