Stress Management Techniques Flashcards
1
Q
Define the term stress.
A
- A negative response of the body to a threat causing anxiety.
2
Q
Define the term eustress.
A
- A positive response of the body to a threat
3
Q
What are some examples of cognitive stress?
A
- Anxiety
- Fear
- Aggression
4
Q
What are some examples of somatic stress?
A
- Sweating
- Shaking
- Feeling sick
5
Q
What are the different types of stressors?
A
- Injury
- Important games
- Very good opponents
- Rewards
- Fear of failure
- Being watched by significant others e.g. role models, scouts
6
Q
What is cognitive stress?
A
- Negative thoughts and feelings
- Irrational thinking
- Can cause attentional narrowing (less info taken in and processed) - can be okay for experienced performer who’s base response is the correct one but a novice performer doesnt have the correct motor programmes developed
7
Q
What is thought stopping?
A
- Using a trigger to remove unhelpful thoughts
- Redirects to more positive thoughts
- This must be practised
- E.g. Cricketer tapping the floor before a bowl
8
Q
What is positive self talk?
A
- Replacing a negative thought about performance with a positive one
- It can help to focus on a tactic/strategy
- Used with negative thoughts
- E.g. A football player may talk to themselves before a pentalty
9
Q
What is a imagery?
A
- Recreating a feeling of a successful movement
- Formation of mental pictures of a good performance
- Can involve creating a calm place
- Netball shooter can imagine the satisfaction of scoring a goal to win the game
10
Q
What is visualisation?
A
- Using a mental image of the skill and applying it to what you see during the imagery process
- Can help to overcome pressures
11
Q
What is mental rehearsal?
A
- Going over the movements in your mind
- Best in a calm situation
- E.g. trampolinists think of each move in a sequence before performing.
12
Q
What is attentional control and cue utilisation?
A
- Higher the stress less info is processes
- Attentional control: changing the focus of attention to detect relevant cues
- Attentional narrowing: less info is absorbed as stress and arousal increase
- Cue utilisation: the ability to process less information is directly linked to the level of arousal
- Under stress you focus on less cues from the environment and miss key cues affecting decision making known as attentional wastage resulting in reduced performance
- At lower levels of stress, more info is absorbed and performance successful
13
Q
What is somatic stress?
A
- Physiological:
- Increased HR
- Increased body temp
- Sweating
- Nausea
- Muscular tension.
14
Q
What is Biofeedback?
A
- Using a device to help recognise the physical changes that happen under stress
- Measures: HR, Breathing Rate, Muscle Tension, Temp, Electrical activity.
- Helps performer to recognise when they’re stressed and can use technqiues to calm down
15
Q
What is progressive muscle relaxation?
A
- Alternating between a period of muscle tension and relaxation
- Muscles are tensed, held and then relaxed
- You should work from the extremities to the core
