Stress and Stress Management Miss Campbell A2 Psychology in Sport

SCAT/CSAI-2

SYMPTOMS OF STRESS PHYSIOLOGICAL SYMPTOMS increased heart rate increased heart rate increased blood pressure increased blood pressure increased sweating increased sweating increased breathing rate increased breathing rate decreased flow of blood to the skin decreased flow of blood to the skin increased oxygen uptake increased oxygen uptake dry mouth dry mouth PSYCHOLOGICAL SYMPTOMS worry worry feeling overwhelmed feeling overwhelmed inability to make decisions inability to make decisions inability to concentrate inability to concentrate inability to direct attention appropriately inability to direct attention appropriately narrowing of attention narrowing of attention feeling out of control feeling out of control BEHAVIOURAL SYMPTOMS rapid talking rapid talking nail biting nail biting pacing pacing scowling scowling yawning yawning trembling trembling raised voice pitch raised voice pitch frequent urination frequent urination Emotional Control

What next? Once stress response evaluated and types of anxiety identified, the performer must be taught how to recognise the symptoms of increased state anxiety. Once stress response evaluated and types of anxiety identified, the performer must be taught how to recognise the symptoms of increased state anxiety. Stress management techniques designed to lower arousal levels so performer feels in control. Stress management techniques designed to lower arousal levels so performer feels in control. Cognitive strategies Cognitive strategies Somatic strategies Somatic strategies Both Both

THE MANAGEMENT OF STRESS

Cognitive Using Cognitive cues to replace negative feelings. Using Cognitive cues to replace negative feelings. Self Talk Self Talk Imagery Imagery DO NOT FORGET ABOUT SELF EFFICACY AND MOTIVATION AREAS. DO NOT FORGET ABOUT SELF EFFICACY AND MOTIVATION AREAS.

RELAXATION TECHNIQUES IMAGERY RELAXATION IMAGERY RELAXATION think of a place with associations of warmth and relaxation think of a place with associations of warmth and relaxation imagine the activity or technique imagine the activity or technique Feel the kinaesthetics. Feel the kinaesthetics. practise in non-stressful situations practise in non-stressful situations use prior to competition use prior to competition Internal or External Internal or External PROGRESSIVE RELAXATION TRAINING (PRT) PROGRESSIVE RELAXATION TRAINING (PRT) learn to tense then deeply relax separate muscle groups. Alternating between tension and relaxation. learn to tense then deeply relax separate muscle groups. Alternating between tension and relaxation.

RELAXATION TECHNIQUES CENTRING control of physiological symptoms of stress by focusing on control of the diaphragm and deep breathing control of physiological symptoms of stress by focusing on control of the diaphragm and deep breathing SELF-DIRECTED RELAXATION TRAINING focus on each of the major muscle groups in turn focus on each of the major muscle groups in turn allow breathing to become slow and easy allow breathing to become slow and easy visualise the tension flowing out of a muscle group visualise the tension flowing out of a muscle group until completely relaxed until completely relaxed eventually combine muscle groups eventually combine muscle groups and achieve total relaxation quickly and achieve total relaxation quickly BE CAREFUL – TOO MUCH TOO CLOSE TO THE PERFORMANCE MAY LEAD TO UNDER AROUSAL. BE CAREFUL – TOO MUCH TOO CLOSE TO THE PERFORMANCE MAY LEAD TO UNDER AROUSAL.

Stress Management Techniques BIOFEEDBACK monitor skin temperature monitor skin temperature cold if stressed cold if stressed warm if unstressed warm if unstressed galvanic skin response galvanic skin response electrical conductivity of skin increases when moist electrical conductivity of skin increases when moist tense muscle cause sweating tense muscle cause sweating electromygraphy electromygraphy electrodes taped to specific muscles electrodes taped to specific muscles can detect electrical activity can detect electrical activity hence tension in muscle hence tension in muscle

Stress Management Techniques SELF-TALK talking through the process of a competitive situation talking through the process of a competitive situation talking positively, building self-confidence talking positively, building self-confidence COGNITIVE STRESS MANAGEMENT control of emotions and thought processes control of emotions and thought processes linked to attributions linked to attributions eliminate negative feelings eliminate negative feelings develop self-confidence develop self-confidence

MENTAL PREPARATION FOR PERFORMANCE MENTAL REHEARSAL consciously imagine a performance consciously imagine a performance rerun a past experience rerun a past experience preview hope-for success preview hope-for success helps concentration helps concentration helps focus on strengths and weaknesses helps focus on strengths and weaknesses positive effect on skill learning positive effect on skill learning but not as good as actual practice but not as good as actual practice

MENTAL PREPARATION FOR PERFORMANCE GOAL SETTING success is more likely because : success is more likely because : learning is focused learning is focused Improves selective attention. Improves selective attention. Reduces anxiety. Reduces anxiety. Focus is directed away from stress to an achievable target. Focus is directed away from stress to an achievable target. uncertainty is reduced uncertainty is reduced confidence and self efficacy is increased confidence and self efficacy is increased practice is planned and structured practice is planned and structured evaluation and feedback are specific evaluation and feedback are specific

Stress and Goal Setting GOAL STRUCTURE easily attained initially easily attained initially progressively more difficult progressively more difficult training goals should be planned around overall goals training goals should be planned around overall goals short-term / medium-term / long-term short-term / medium-term / long-term goal setting as a means of managing anxiety / stress goal setting as a means of managing anxiety / stress goal setting to increase motivation goal setting to increase motivation

Stress and Goal Setting GOALS ARE EITHER OUTCOME ORIENTED towards the end result of the sporting activity towards the end result of the sporting activity example : to win a race example : to win a race TASK ORIENTED performance oriented performance oriented judged against other performances judged against other performances example : to beat best time example : to beat best time process oriented process oriented improvement in techniques improvement in techniques

Stress and Goal Setting TO ENHANCE MOTIVATION AND REDUCE STRESS, GOALS SHOULD BE stated positively stated positively specific to the situation and the performer specific to the situation and the performer time phased time phased challenging challenging achievable - achievement would enhance self-efficacy at the sporting task achievable - achievement would enhance self-efficacy at the sporting task measurable measurable negotiated between sportsperson and coach negotiated between sportsperson and coach progressive, from short-term to long-term progressive, from short-term to long-term performance / task oriented rather than outcome oriented performance / task oriented rather than outcome oriented written down written down reviewed regularly (with downward adjustment if necessary - in the case of injury) reviewed regularly (with downward adjustment if necessary - in the case of injury)

Methods and Principles of Goal Setting S – Specific S – Specific M – Measurable M – Measurable A – Accepted A – Accepted R – Realistic R – Realistic T – Time Phased T – Time Phased E – Exciting E – Exciting R - Recorded R - Recorded

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