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PE - Psychology > Stress management > Flashcards

Stress management Flashcards

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1
Q

Definition of stress

A

The trigger that can cause increased arousal or anxiety

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2
Q

What region of the brain detects stress?

A

Hypothalamus

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3
Q

What is released in response to stress?

A

Adrenaline

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4
Q

What response does adrenaline cause?

A

Fight or flight response

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5
Q

What are the positive physical effects of stress?

A 
Blood diverted to working muscles 
Increased amounts of oxygen to the working muscles
Increased heart rate
Increased blood pressure
Increased adrenaline production
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6
Q

What is it called when stress has a positive effect?

A

Eustress

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7
Q

What is it called when stress has a negative effect?

A

Distress

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8
Q

When does distress normally occur?

A

When stress is too intense or lasts for a long time

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9
Q

What are the negative effects of stress?

A 
Release of stress hormones
Increased risk of high blood pressure
Increased risk of heart attack
Increased risk of stroke
Decreased readiness to perform
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10
Q

How do you combat the negative effects of stress?

A

Exercise, it releases endorphins which can improve self confidence, mood and lower the risk of depression

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11
Q

What are the 4 stages of stress on performance?

A

Demand
Perception of demand by athlete
Increased arousal levels
Outcome

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12
Q

What is the demand stage of stress on performance?

A

The task required to be completed by the athlete

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13
Q

What is the perception of demand by athlete stage of stress on performance?

A 
Positive perception (challenge)
Negative perception (Threat)
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14
Q

What is the increased arousal stage of stress on performance?

A

Eustress (increase energy/motivation)

Distress (Increased worry)

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15
Q

What is the outcome stage of stress on performance?

A

Increased performance

Decreased performance

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16
Q

What factors affect the arousal levels of a performer?

A

Personality
Type of task
Phase of learning
Experience

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17
Q

What 3 areas can stress be split into?

A

Stressors
Stress response
Stress experience

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18
Q

What is stressors?

A

The environmental changes that can induce a stress response

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19
Q

What is stress response?

A

The physiological changes that occur as a result of stress

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20
Q

What is stress experience?

A

The way we perceive the situation

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21
Q

What are the causes of stressors?

A 
Competition
Conflict
Frustration
Climate
Threat of injury
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22
Q

How is competition a cause of stressors?

A

Being placed in an evaluative situation can cause apprehension

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23
Q

How is conflict a cause of stressors?

A

With other players or the opposition. Performers can bring with them stressors from everyday life causing conflict within the individual about choices and decisions that need to be made

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24
Q

How is frustration a cause of stressors?

A

When goal directed behaviour is blocked. It can be as a result of our own inadequacies or by external factors over which we have little control

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25
Q

How is climate a cause of stressors?

A

If a performer has to train in very hot or very cold conditions it may cause stress

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26
Q

How is threat of injury a cause of stressors?

A

A performer feeling that they might get hurt through injury ot fatigue as a result of hard training or demanding competition may cause stress

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27
Q

What are the 4 types of stress?

A

Internal (thoughts that effect us mentally)
External (from environment)
Personal (people/circumstances that are important to us)
Occupational (causes related to your job)

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28
Q

What causes internal stress?

A 
Illness/infection
Worry
Lack of sleep
Being overly self critical
Perception of lack of ability
Attributing failure to internal, stable causes
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29
Q

What causes external stress?

A 
The environment (noisy/quiet)
Negative social experiences/interactions
Major life events
Day-to-day hassles (traffic, school work etc)
Task difficulty
30
Q

What causes personal stress?

A 
Stress from family/friends/coaches
Health
Financial worries
Exam stress
Relationship stress
31
Q

What causes occupational stress?

A

Unemployment
Lack of job satisfaction
Disagreements with peers/manager
Deadlines or difficult tasks

32
Q

What are the 2 ways anxiety can manifest itself?

A

Cognitively (mentally)

Somatically (physically)

33
Q

What are the cognitive/psychological symptoms of stress?

A

Worry
Anxiety
Bad decision-making
Concentration problems

34
Q

What are the 3 stages of physical/somatic stress?

A

Alarm reaction
Resistance
Exhaustion

35
Q

What is the alarm reaction stage of physical stress?

A

Increased heart rate, raised blood sugar levels and adrenaline released

36
Q

What is the resistance stage of physical stress?

A

If stressor is not removed the body begins to recover from the initial alarm reaction and starts to cope with the situation. Adrenaline levels fall.

37
Q

What is the exhaustion stage of physical stress?

A

The body starts to fail to cope. Blood sugar levels drop leading to fatigue. Over time physiological disorders such as heart disease can develop.

38
Q

What is anxiety?

A

The negative emotional state associated with feeling of worry or nervousness relating to activation or arousal.

39
Q

What are the 2 forms of anxiety?

A

Cognitive

Somatic

40
Q

What is cognitive anxiety?

A

The thought component of anxiety. Associated with worry, apprehension and the fear of negative evaluation of performance

41
Q

What is somatic anxiety?

A

The physical component of anxiety. Associated with an increase in HR and Bp. Somatic anxiety is triggered by cognitive anxiety.

42
Q

What are the 2 parts relating to the stability of anxiety?

A

Trait anxiety

State anxiety

43
Q

What is trait anxiety?

A

General disposition to perceive certain situations as threatening. This is stable and determines the degree of state anxiety experienced in a given situation.

44
Q

What is state anxiety?

A

A persons immediate condition of anxiety in a specific situation

45
Q

What are the stress management techniques?

A 
Positive thinking/self talk
Negative thought stopping
Rational thinking
Mental rehearsal
Imagery
Mindfulness
Goal setting
46
Q

What is positive thinking?

A

A cognitive process when a performer thinks about attaining success and the prospect of winning rather than losing

47
Q

What is self talk?

A

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

48
Q

What is negative thought stopping?

A

Substituting any unhelpful thoughts with positive thoughts

49
Q

What is rational thinking?

A

Challenging negative thoughts by looking at the logical and real aspects of the situation. This takes into consideration planning that occured before the event and weighing up the chances of success in a realistic way.

50
Q

What is mental rehearsal?

A

Picturing/going through physical skills in the mind, creating a mental image of the skill. No physical movements takes place and this technique can be perfected with practice.

51
Q

What is mental rehearsal used to do?

A

Learn a new skill
Improve a skill (visualise faults and correct)
Control stress/anxiety
Improve confidence
Improve performance when combined with physical practice

52
Q

What is imagery?

A

Picturing yourself performing the skill successfully.

53
Q

What is imagery used for?

A

Create mental picture to get a feel for the movement
Create pictures of escape
Recall sounds as well as pictures
Capturing a feeling of what it’s like to perform a skill
Imagining emotions (happiness when score a goal)

54
Q

What are the 2 types of imagery?

A

External

Internal

55
Q

What is external imagery?

A

Seeing yourself from outside your body as if you were in a film

56
Q

What is internal imagery?

A

Seeing yourself from within

57
Q

When imagery effective?

A

The performer is in a comfortable, relaxed and warm setting
Imagery practice should be of a real-life situation
Sessions should be short but frequent
Each session should have a specific goal

58
Q

What is mindfulness?

A

A therapeutic technique, often involving meditation, with the individual taking into account the present. It concerns our environmental awareness and our relationships with others at a particular point in time

59
Q

How does goal setting increase confidence/motivation / performance and reduce anxiety?

A

Directs attention
Regulates effort
Ensures effort is sustained until the goal is achieved
Motivates people to develop a range of strategies to reach their goals

60
Q

What are the 3 types of goals?

A

Outcome (end result)
Performance (Judged against previous performances)
Process (technique and tactics)

61
Q

What affects goal setting?

A

Goal specificity
Long/short term goals
Sharing decision making

62
Q

How does goal specificity affect goal setting?

A

Clearly defined goals lead to better performance

63
Q

How does long/short term goals affect goal setting?

A

Short term goals - give realistic chance of success, increasing confidence and controlling anxiety/stress motivating the performer to achieve the longer term goals.

64
Q

How does sharing decision-making affect goal setting?

A

Gives the performer a sense of ownership and will be more motivated to achieve

65
Q

What are the somatic stress management techniques?

A 
Relaxation
Progressive muscle relaxation 
Biofeedback
Centring
Breathing control
66
Q

How does relaxation reduce somatic stress?

A

Controls somatic anxiety and cognitive. It helps performers adopt a calm and positive attitude before performance.
Self directed relaxation - the athlete with the help of a coach or pre-recorded tape concentrates on each muscle group separately and relaxes it. The aim is to be able to relax the whole body in as little time as possible. This is done through practice.

67
Q

How does progressive muscle relaxation reduce somatic stress?

A

Increases performers awareness of their levels of muscle tension and helps to distinguish between a state of tension and a state of relaxation. The process involves tensing the muscle group for 5 seconds and relaxing the muscle group for 5 seconds. It is progressive because it moves from one muscle group to another until all muscle groups have been tensed and relaxed

68
Q

How does biofeedback reduce somatic stress?

A

Using electrical instruments to measure the body’s physiological changes as arousal / anxiety increases. By monitoring these physiological changes the performer can control the effects and enter a calmer state
Teaches them to control the brains activity and maintain the proper brainwave levels to achieve a calm and focused state

69
Q

How does centring reduce somatic stress?

A

Drawing focus to the core of the body in a bid to reduce the effects of anxiety. Focusing on the core occurs by way of breathing and paying attention to each inhalation and exhalation. The athlete will redirect nervous/anxious energy to the centre of the body resulting in a calm and relaxed state.

70
Q

How does breathing control reduce somatic stress?

A

Consciously controlling the rate and depth of breathing as a way of reducing muscle tension and the somatic effects of stress and anxiety. More oxygen can get to the muscles meaning the performer is more relaxed and less stressed. This should become part of routines between short performances eg between tennis serves.

PE - Psychology (14 decks)

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