stress management techniques

Question 1

stress

Answer 1

• perception of the inability to cope with the demands of a situation

Question 2

stress management techniques

Answer 2

• cognitive techniques
• somatic techniques

Question 3

cognitive stress management techniques

Answer 3

• calm the athlete’s senses/ psychological
• reduce the physiological effects of stress

Question 4

examples of cognitive stress management techniques

Answer 4

e.g. mental rehearsal
rational thinking
imagery
goal setting
positive thinking or self talk
mindfulness
negative thought stopping

add examples for all of then

Question 5

positive thinking/ self talk

Answer 5

used by athletes to motivate + get them psychologically ready to perform at their best + win
= leads to an optimistic attitude

Question 6

negative thought stopping

Answer 6

the ability to recognise negative thoughts + block/ not allow yourself to continue using them

Question 7

imagery

Answer 7

using images/ visualisation which helps you to feel calm + focused
= often not sport related

Question 8

mental rehearsal

Answer 8

is forming a mental picture of the skill + taking yourself through the correct motion of that skill in your mind to improve confidence
= goes through the skill completely = create motor programme

Question 9

rational thinking

Answer 9

• challenging the negative thoughts by considering the logical + real aspects of a situation
  e.g. how much preparation + training they have done to get to this point to emphasise that they are ready to perform

Question 10

goal setting

Answer 10

• used to help a performer break tasks fown to feel more in control + successful
  = feel motivated

Question 11

mindfulness

Answer 11

• is calming + focusing the mind to be in the moment
• can lead to peak flow experience/ zone of optimum functioning = taking in what we need to + ignoring what we don’t need

Question 12

somatic stress management techniques

Answer 12

• aimed at calming or understanding the body/ physiological response to stress
• PMR
• bio feedback
• breathing control
• centering
• relaxation

Question 13

relaxation

Answer 13

can help performers to be more calm + positive using strategies such as imagery or mindfulness = both cognitive + somatic effect

Question 14

PMR

Answer 14

• progressive muscle relaxation
• aims to focus the athlete on feelings of tension + release within the muscles
• involves isometric concentric contraction of dfferent groups of muscles + then releasing the tension

Question 15

centering

Answer 15

• focuses on the mind to the centre of the body
• involves the athlete redirecting energy from increases in heart rate to the centre of the body

Question 16

breathing control

Answer 16

• calms down adrenaline
• engages the parasympathetic nervous system
• slow deep breaths to ensure you get more oxygen into your body + feel more in control

Question 17

bio feedback

Answer 17

using different kinds of equipment to gather physiological data such as HR to aid an understanding, acceptance + management of the physiological response to stress