Stress management techniques Flashcards
What are the four somatic stress management techniques?
- Biofeedback
- Progressive muscular relaxation
- Breathing control
- Centering
What are the 6 cognitive stress management techniques?
- Psychological skills training
- Mental rehearsal
- Visualisation
- Imagery
- Positive self talk
- Negative thought stopping
What is biofeedback?
Using equipment to monitor and track physiological data
What is an advantage of biofeedback?
Can identify when stressful situations arise
What is a disadvantage of biofeedback?
Can cause anxiety as performer is aware that theyre being monitored
What is an example of biofeedback?
Apple Watch
What is progressive muscular relaxation?
Performer concentrates on individual muscle groups - by tensing and relaxing them the performer can relax and reduce stress levels
When can progressive muscular relaxatiob be used?
Pre/post exercise
What is breathing control?
BY concentrating and controlling breathing the performer can become less distracted and focus on th task.
What is entering?
The performer should breathe in, focus om their core and breathe out, whilst breathing out, they should chant a phrase (strong, focused) which should describe how they want to perform.
What is negative thought stopping?
When negative or irrational thoughts occur, the performer uses a learnt action or trigger to remove them. E.g. nadal serving
What is menal rehearsal?
Going through the performance in your mind before doing it (whole routine)
WHat sport is mental rehearsal usefl in?
Floor routine
What is visualisation?
Visualise a previous positive mental image in the competitive situation, such as visualising a netball shot going in
What is imagery?
The performer recalls a successful performance and tries to relive it fully by using all the senses (relive the feeling of success)
