Stress management techniques Flashcards
What are the cognitive stress management techniques?
Thought stopping
Positive self talk
Imagery
Visualisation
Mental rehearsal
Attentional control and cue utilisation
What are the somatic stress management techniques
Biofeedback
Progressive muscular relaxation
Centring
What 3 things must SMTs be and do in order to be effective?
Must be practised and learned
Takes attention away from stressor
Occupies mind with alternate thoughts
What is biofeedback and how does it work?
Use of a device to measure physiological responses to stress
Allows performer to recognise when stressed and adopt other techniques to combat this
What is centring and how does it work?
A form of slow and steady deep breathing
Athlete focuses breathing using abdominals, takes mind away from stressor
What is progressive muscular relaxation and how does it work?
Technique where the performer contracts and relaxes their muscles
Contraction from periphary to the core combined with breathing control to distract from stressor
What is thought stopping and how does it work?
When negative thoughts appear in a performers head, they use a trigger or learned action to remove them (STOP)
Redirects to positive thoughts
What is positive self talk and how does it work?
Performer replaces negative statements with positive statements (“I can do this”
Can be used on specific tactic or techniques and overcome bad habits
What is imagery and how does it work?
Recreate a successful action from a past performance using senses to recall feelings
Involves internal and external imagery to promote completion of the skill again
What is internal and external imagery?
Internal - Creates kinaesthetic feeling of the movement
External - seeing themselves completing the movement
What is visualisation and how does it work?
Producing a mental image of a successful attempt of a skill
Typically an attempt from training, image is locked in and performer attempts for real
What is mental rehearsal and how does it work?
Process in which you go over the movements involved with the skill in your head before you complete it
Promote success by going over components of skill
What is Attentional control and cue utilisation
Choosing the correct style of attention for the right circumstances
What does cue utilisation mean?
The ability to process
What is attention narrowing?
By focusing on too narrow a range of information, the performer may miss important cues
