stress management techniques

Question 1

what are the four somatic management strategies

Answer 1

1. biofeedback
2. progressive muscular tension
3. breathing control
4. centering

Question 2

what are the 6 cognitive management strategies

Answer 2

1. psychological training skills
2. mental rehearsal
3. visualisation
4. imagery
5. positive self-talk
6. negative thought stopping

Question 3

what is biofeedback

Answer 3

using equiptment to monitor and track physiological data, HR monitor

can identify when stressful situation arises

however can add anxiety

Question 4

what is progressive muscular relaxation

Answer 4

performer concentrates on individual muscle groups, by tensing and relaxing them the performer can relax and reduce stress levels

Question 5

what is breathing control

Answer 5

becoming less distracted and focusing on the task by concetrating on controlling breathing

Question 6

what is centering

Answer 6

the performer shoulf breath in, focus on their core and then breath out. whilst breathing out the performer shoukd chant a phrase which shoukd describe how they want to perform. negative thoughts are disregarded

useful during breaks in performance

Question 7

what is negative thought stopping

Answer 7

when negative or irrational thoughts occur, performer uses learnt action or trigger to remove them

redirects attention to the task at hand

Question 8

what is mental rehersal

Answer 8

going through the performance in your mind before doing it

Question 9

what is visulaisation

Answer 9

when you successfully perform yhe skill in training, you lock in the positive mental image of it, to be re-lived in competition

can be used in internally through kinesthetics or externally through doing the perfect action

Question 10

what is imagery

Answer 10

recalls a successful performance and tries to relive it fully

Question 11

what is positive self talk

Answer 11

chanting positive things to themselves

Question 12

what psychological sills training

Answer 12

the performer practices a programme that regularly and and methodically utilise the range of mental training strategies

Question 13

why are warm ups important for stress management

Answer 13

overcome the negative effects of stress
helps to cope with irrational thoughts and feelings about the demands of the current situation

they can use a variety of somatic and cognitive strategies