Stress Management Flashcards
Name and describe both types state anxiety
Cognitive (stress response of the mind)
Somatic (stress response of the body)
Name the seven cognitive stress management techniques
Mental rehearsal Positive self-talk/ thinking Goal setting Negative thought stopping Rational thinking Mindfulness Imagery (external and internal)
Name the four somatic stress management techniques
Centering
Progressive muscular relaxation
Biofeedback
Breathing control
Describe mental rehearsal
Forming a mental picture of the skill you are about to perform
Neuromuscular: thinking through the movement to project the correct order and force of muscular contraction
Cognitive: planning an event in the mind to deal with scenarios as they arise
Evaluate mental rehearsal
For a novice it may improve confidence and control of arousal
Creates optimism in performance
Describe positive self-talk/ thinking
Replacing negative thoughts with internal, positive messages to develop a habit you have to choose and repeat a mantra, practice multiple scenarios and create a mental image e.g. telling yourself “you can win”
Evaluate positive self-talk/ thinking
Phrases must be believable and possible e.g. “I’m going to be the next NBA all star” is unrealistic so demotivating and there is no immediate feedback available
It is only efficient if performers are experienced
Describe goal setting
Setting SMART goals can break down daunting tasks and improve perception of control
Evaluate goal setting
More effective when focused on process goals (technique) rather than outcome goals which are uncontrollable
Goals must follow the SMART principle and the athlete needs an awareness of all process, performance and outcome goals
Describe negative thought stopping
Instructions aimed at preventing negative attitudes e.g. “I can’t do it” by using a mental or behavioural cue e.g. picturing a red ‘stop’ sign or pinching yourself
Evaluate negative thought stopping
Individuals prone to learned helplessness may find this more difficult
Describe rational thinking
Challenging negative thoughts by looking at logical aspects of the situation to turn irrational thoughts to constructive action
Evaluate rational thinking
Perception is vital as this dictates stress so very dependent on personality type
Describe mindfulness
The act of increasing present-moment awareness of physiological, mental and environmental events without judgement to create focus e.g. a golfer is worrying about the next hole so won’t have an accurate swing on the current try
Evaluate mindfulness
Can lead to peak flow experience of the zone of optimal functioning
Describe imagery
Forming mental pictures of calming scenarios unrelated to the activity to control anxiety
Internal : seeing yourself from within
External : seeing yourself from a position outside of your body
Evaluate imagery
Internal is more effective
Requires practice and frequent evaluation of your feeling throughout the session
Describe centering
A process by which athletes direct their attention to a central part of their body whilst breathing deeply for muscle relaxation and to block distractions
Evaluate centering
Skill needs to be practiced and requires regular practice
Describe progressive muscular relaxation
Developed by Jacobsen (1932) athletes have to have an awareness of muscle tension and then release it so all muscle groups have been relaxed
Evaluate PMR
Takes a long time to learn and execute
Describe biofeedback
Performers are wired to monitors and told to relax muscles showing tension on machines until the performer can identify this without noise from the machines
Evaluate biofeedback
The machinery is more accurate about extent of stress and tension and measures skin temp and electromyography but this is time consuming and not readily available
Describe breathing control
Breathing slow and deeply to focus of breathing and increase oxygen to feel relaxed
Evaluate breathing control
It can be useful as part of a routine in an activity with frequent breaks
What is the difference between stress and anxiety
Anxiety is said to be the negative effects of stress because stress can either be beneficial or detrimental
Define ‘trait anxiety’
A general disposition to see situations as threatening and part of your personality
Define ‘state anxiety’
Level of anxiety experienced in a certain situation usually a temporary emotional response
What is peak flow experience?
The term given to performers who achieve optimum performance and the feeling that nothing can go wrong
How can performers be in the zone?
Be relaxed
Be confident
Be focused
Make movement effortless and the coordination of mind and body
Make movement habitual
Have fun
Be in control over your body and emotions
What does stress cause physiologically?
A release of hormones
What are the short term physiological effects of stress?
Adrenaline increases heart rate, blood pressure and energy
What is the effect of long term and/ or intense stress?
Increase health risk and decrease readiness for performance
What are stressors?
Environmental changes that induce a stress response that generally arise when there is an imbalance in a person’s perception of demand of them and their ability to meet the demand
Name four stressors in sport
Competition, conflict, frustration and climate
