Week 4: Emotion Regulation and Coping

Question 1

Stress

Answer 1

-typically caused by an external trigger
-response could be anxiety but not always

Question 2

Anxiety

Answer 2

-persistent, excessive worries that don’t go away even in the absence of a stressor

Question 3

Stress and emotion

Answer 3

-closely related
-hard to separate, however stress is external to us

Question 4

Core negative emotions related to sport and exercise

Answer 4

-anger
-anxiety
-fright
-guilt
-shame
-sadness
-envy
-jealousy

Question 5

Core positive emotions related to sport and exercise

Answer 5

-happiness
-pride
-relief
-hope
-love
-gratitude
-compassion

Question 6

Stressors

Answer 6

-external events, forces, and situations that have the potential to be interpreted as stressful

Question 7

Appraisal

Answer 7

-cognitive appraisal: situational interpretation of a situation or event
1. primary appraisal: an evealuation of what is at stake in a situation (if i don’t make this team im done in the sport)
2. secondary appraisal: an evaluation of what can be done in the situation, which depends on an individuals available resources, level of perceived control, and expectations regarding what is likely to occur in the future

Question 8

Psychological experiences associated with appraisal

Answer 8

-harm/loss: evaluation of situation in which psychological damage has already been done and the loss is irrevocable
-threat: an evaluation or perception of a situation where an individual anticipates harm might occur
-challenge: an evaluation or perception that although there are obstacles in the way, they can be overcome

Question 9

Acute vs. chronic stressors

Answer 9

-chronic: stressors that occur over a long period of time
-acute: stressors that occur within a short period of time, and with a sudden onset

Question 10

Expected vs. unexpected

Answer 10

-expected: stressors that an athlete plans or prepares for (competition coming up)
-unexpected: stressors that are not anticipated and cannot be prepared for

Question 11

Competitive vs. non-competitive

Answer 11

-competitive: stressors that are experiences prior to, during, or immediately after competition
-non-competitive: stressors thta are related to sport, but not directly part of competitive performance

Question 12

Emotional regulation strategies

Answer 12

1. situational selection: can select things/situations that are less stressful
2. situational modification: can change situation (talk to coach about the fact that him yelling affects you negatively)
3. attentional deployment: focus attention on different things
4. cognitive change: change how you think about something (therapy etc)
   5: using physiology to respond to a situation (meditation, breathing etc.)

Question 13

Good news coping

Answer 13

-coping attempts that are organized, flexible, and constructive

Question 14

Bad news coping

Answer 14

-coping attempts that are rigid, disorganized, and destructive (social withdraw etc)

Question 15

Problem focused coping

Answer 15

-coping efforts that help people change the actual situation (higher perceived goal attainment)

Question 16

Emotion focused coping

Answer 16

-coping efforts to change the way a situation is attended to or interpreted to deal with the emotions that arise during the situation

Question 17

Avoidance coping

Answer 17

-coping efforts in which athletes attempt to remove themselves from a stressful situation (lower level of goal attainment)

Question 18

Task oriented coping

Answer 18

-coping strategies aimed at dealing directly with the source of stress and its resulting thoughts and emotions

Question 19

Distraction oriented coping

Answer 19

-coping strategies to focus on internal and external stimuli that are unrelated to the stressful situation

Question 20

Disengagement oriented coping

Answer 20

-coping strategies to disengage from the process of trying to make progress on a personal goal

Question 21

Coping and emotion regulation interventions: Stress reduction

Answer 21

-stress management interventions can effectively reduce participants stress
-interventions using multiple models, such as self talk, centering and stress inoculation training are the most effective
-reduction in stress does not always lead to performance enhancement

Question 22

Coping and emotion regulation interventions: If-then coping plans

Answer 22

-creating plans to cope with potential stressful situations is an effective way to make progress on personal goals
-this approach is cost effective and can be easily and rapidly disseminated to large groups of athletes/coaches

Question 23

Coping and emotion regulation interventions: Emotion regulation

Answer 23

-learning how to influence your emotions can be an asset in sport (which emotions are experienced, when and how are they experienced, how are they expressed)
-accomplished through awareness of emotions and creation of action plans to adapt emotional states

Question 24

Coping and emotion regulation interventions: Expressive writing

Answer 24

-often a part of a therapeutic process
-associated with improvements in physical and mental health
-basic premise is that disclosure is an important part of healing when experiencing emotional pain
-leads to re evaluation and changes perspective

Question 25

Coping and emotion regulation interventions: Self-compassion

Answer 25

-desire to be moved by ones own suffering and a desire to alleviate that suffering
-comprised of self-kindness, common humanity, and mindfulness
-seems to increase positivity and perserverance
-interventions are effective in decreasing self-critiscm, and concerns over mistakes

Question 26

Coping and emotion regulation interventions: Diversions

Answer 26

-picking up a hobby
-playing an instrument
-reading a book etc

Question 27

Coping and emotion regulation interventions: Cognitive coping skills

Answer 27

-memorize a meaningful quote
-weigh pros and cons
-adopt a positive mindset in new situations
-practice self-monitoring
-create a list of things you are thankful for

Question 28

Coping and emotion regulation interventions: Social coping skills

Answer 28

-help a neighbour
-talk to a friend
-set boundaries in a relationship
-use humour
-encourage a friend

Question 29

Coping and emotion regulation interventions: Physical coping skills

Answer 29

-deep breathing
-exercising
-sleep more
-eat healthy foods

Question 30

Coping and emotion regulation interventions: Unhealthy coping skills

Answer 30

-excessive drinking
-drug use
-yelling at others
-blaming others
-destroying things
-throwing temper tantrums