Mr Beaumont

Understand the four main techniques of controlling somatic anxiety Be able to perform some of the controlling techniques Consider the different aspects of goal setting

Mr Beaumont Monitoring physiological variables affected by somatic anxiety Heart rate = pulse meter or HR monitor Muscle tension = EMG Sweating = GSR Blood pressure = sphygmomanometer Breathing rate = Spirometer Involves concentrating on the monitor while thinking pleasant thoughts Eventually the performer will see there HR drop, which in turn means there somatic anxiety is being reduced

Mr Beaumont Involves learning to breath deeply, know as diaphragmatic breathing Big deep breathes in through the nose and out through the mouth Allows the lungs to fill fully with air rather than normal shallow breathing People shallow breath due to body image in todays society Can help lower HR and stabilise or lower blood pressure

Mr Beaumont Very similar to breathing control, focusing on rate of breathing and maintaining a slow and steady pace Performer focuses on his breathing rate to distract themselves away form the cause of anxiety A deep breath, often followed by a key word (often repeated) allows the performer to relax and focus back on the important cue Can be used at every break, rest period or pause in play Lets you stay in the present situation, dropping any negative thoughts and negative baggage

Mr Beaumont Also known as PMR When muscular tension occurs before or during a performance PMR can be used to relax tense muscles Involves extreme tension of muscles followed by conscious relaxation Contract muscles for a few seconds, relax then, then consciously relax them Progressive techniques starts with the extremities and works towards middle of the body

Mr Beaumont All somatic techniques involves distracting the performer away from the anxiety causing situation All techniques focus on reducing physiological factors associated with somatic anxiety Breathing and HR are key factor is most of the techniques All require learning and practice

Mr Beaumont Goal setting can help any performer, novice or elite performer to make significant improvements in performance over a short or prolonged period of time Effective goal setting can: Provides direction for our efforts Improves selective attention Increases motivation Promotes task persistence Increases self confidence Reduce anxiety

Mr Beaumont There are three main types of goal setting: Outcome Goals – Performer achieving a certain result / qualifying or winning Performance Goals – judged against others or themselves e.g Personal bests Process Goals – Focus on better techniques and tactics

Mr Beaumont Performer must achieve a certain results, qualify for the next round or win the situation they are in Does not matter how the result was achieved Achieving these types of goals increase motivation – performer who are motivated by these goals are outcome-goal orientated Can cause anxiety if result is not achieved Sometimes achieving the goal is outside the control of the performer due to opposition, officials, weather or any other factor involved in the situation Not always the best type of goal to set

Mr Beaumont Can be extremely simple or extremely difficult Isnt focused on the outcome of the situation, just how well the performer is doing Realistic performance goals can help reduce anxiety by distracting the performer away from the outcome of the situation Helps maintain motivation if not increase it

Mr Beaumont Not associated with the outcome of the situation Involves refining techniques and trying out new or improved tactics Can influence performance goals: E.G Using a longer follow through during a place kick could improve the length of the resulting kick, leading to the achievement of a performance goal such as kicking 3 out of 5 kicks from the 10m line