Stress management to optimise performance WLS

Definition and causes of stress Define stress List the causes of stress

Definition and causes of stress Define stress – in sport, more often linked to negative feelings and can be seen as a psychological state produced by perceived physiological and psychological forces acting on the senses of well-being. List the causes of stress

Definition and causes of stress Define stress – in sport, more often linked to negative feelings and can be seen as a psychological state produced by perceived physiological and psychological forces acting on the senses of well-being. It is important to understand stress to control and channel it in the right direction. Lots of research highlights negative impact of stress. Direct links between high stress and numerous diseases, many fatal. Fitness of the body and fitness of the mind are important to reach the highest level of sport, and for beginners to learn new skills.

Definition and causes of stress List the causes of stress

Definition and causes of stress Important to note that some people thrive with stress and some are negatively impacted by stress. What is Eustress?

Definition and causes of stress Important to note that some people thrive with stress and some are negatively impacted by stress. What is Eustress?  Positive stress. Performer actively seeks the danger associated with the stressor.

Stress – How do these relate to stress?

Stress – How do these relate to stress? Sometimes a performer actively seeks the thrill of danger

Physical response to stress Stress causes a release of hormones in your body. Hyothalamius (small region in base of brain) reacts on detection. Fight or flight response. Adrenaline increases HR, raises BP and provide extra energy, these are beneficial to sports performance, why ?

Physical response to stress Stress causes a release of hormones in your body. Hyothalamius (small region in base of brain) reacts on detection. Fight or flight response. Adrenaline increases HR, raises BP and provide extra energy, these are beneficial to sports performance, why ? Increases the amount of oxygen available to working muscles. Too intense/too long = stress hormones released over a long period, increasing risk of health problems, including high BP, increase risk of stroke & heart attack. Negative effect of performers readiness to perform & performance.

Physical response to stress Why is exercise important ?

Physical response to stress Why is exercise important ? Exercise help to increase production of endorphins - make us feel good. Regular exercise can increase levels of self-confidence, improve our mood and lower the risk of depression

What makes you feel under stress in your sport? Do the same stressors affect someone else in the same way ?

What makes you feel under stress in your sport? Do the same stressors affect someone else in the same way ? Some people thrive on stress – it is beneficial to the sports performer Some seek stress Some people are negatively impacted on by stress

Stressors Stressors – the environmental changes that can induce a stress response – when there is a in balance between perception and demand made by the situation, and ability to meet the demand. Stress response- the physiological changes that occur as a result of stress Stress experience - the way we perceive the situation

Stressors Identify what makes you feel under stress in your sport ? Do you think that the same stressors will affect someone in the same way? If not why not ?

Stressors - Competition - Conflict - Frustration - Climate - Fatigue My car 3rd hole Hurry up

Who would win in a fight?

Homework General adaptation syndrome (GAS) Selye 1956 This explains how our bodies respond to stress. Find and describe the three stages. Marcus Trescorthick

Stress/anxiety management techniques Trait anxiety State anxiety Cognitive anxiety Somatic anxiety

Stress/anxiety management techniques Trait anxiety – a general disposition, that a sports performer may experience State anxiety - linked to a specific situation Cognitive anxiety – stress response of the mind Somatic anxiety – stress response of the body

Stress/anxiety management techniques To control stress it can be either somatic or cognitive. Managing somatic can affect cognitive can affect cognitive and vice versa. e.g. Positive thinking can control our heart rates, setting goals can affect stress/anxiety levels

Cognitive stress management techniques Positive thinking/self-talk  Used to motivate yourself or "psych" up Control stress and self-doubt Eg. Think about attaining success and the prospect of winning rather than losing Self-talk is about being positive about your past performances and your future strategies Talking to yourself can help to improve your confidence and performance in sport

Cognitive stress management techniques Negative thought stopping Some use negative self-talk "I will never get any better" " I am going to drop this catch" Instructions aimed at yourself can be directed towards technique or towards your emotions.  Stopping negativity is called Negative thought stopping

Cognitive stress management techniques Rational thinking Cognitive process often used by successful athletes. How stressed a performer is depends on their response to a given stressor. Eg. Scared of being physically hurt, stressed about damage limitation.  Rational thinking is about challenging negative thoughts.  Eg. Professional athlete rational thinking about their extensive training programme, and how this will prepare them for any pain or discomfort associated with their sport.  Rational thinking takes into consideration the planning that has taken place before the event or competition and also weigh up the chances of the winning in a realistic way.

Cognitive stress management techniques Mental rehearsal MR – sometimes called mental practice Adopted by many sportsmen & women You form a mental image of the skill or event you about to perform No physical movements involved Some performers find MR easier than others, but the technique can be improved with practice.  MR is used to learn a new skill or to improve existing skills to control stress/anxiety For a novice performing MR may help improve confidence and to control arousal levels (Research has shown that if a performer concentrates on successful movements rather than unsuccessful ones, they experience a degree of optimism.

Cognitive stress management techniques Imagery Helps to improve concentration and develop confidence.  Helps to ensure the correct response Differs from MR because it involves formation of mental images, often unrelated to the actual activity Uses of imagery: - To create a mental picture, to get the feeling of movement or to try to capture an emotional feeling - To create pictures of escape – imagine in a more relaxed place (visualisation). Helps to control stress & anxiety - Recall sounds as well pictures  - Try to feel what it is like to perform a skill - Try to imagine your emotions

Cognitive stress management techniques Imagery Two forms of imagery - External imagery - Internal imagery Internal probably more effective Most people would prefer one method over the other You need to consider: - Relax somewhere you are comfortable - Practice in real-life situation - Short but frequent - Set goals for each session - Construct a programme - Evaluate your programe at regular intervals. 

Cognitive stress management techniques Mindfulness Become more apparent in recent years. Used for managing stress/anxiety & high mental demands of their chosen activity.  We reflect on what we have done and what we are going to do, with rare thought to the present and world around us. Mindfulness is about paying attention to the present moment, sometimes involving meditation.  Peak flow experience/zone of optimum functioning can be experienced. 

Cognitive stress management techniques Goal Setting Important strategy for teachers, coaches and performers, to control levels of stress/anxiety.  Used to increase performer's motivation and confidence.  Can help to alleviate this anxiety and ultimately enhance performance.  Effective to manage stress in sport.  Something to strive towards. 

Cognitive stress management techniques Goal Setting – Different types of goals Outcome goals – end result. Performance goals – judgement against other performances. Process-orientated goals – technique & tactics (what to do to be more successful)

Cognitive stress management techniques Goal Setting – Goal specificity Goals need to be clearly defined – not "do your best". Evaluation of goals becomes difficult if the goal is not clearly defined.

Cognitive stress management techniques Factors affective goal setting  Long term & short term goals Achieving long term goal is a progressive progress. Achieving short term goals is the start of LT goals. Realistic target dates are important to achieve STG. STG provide a greater opportunity for success, reinforcing positive feelings and helping to control stress & anxiety levels.  Sharing decision-making Goals need to be set through negotiation and agreement are more effective than externally set goals. Participant will have sense of ownership over the goal setting and will be more motivated to achieve. Goal setting is likely to be more realistic and fairer if all those involved have an input. 

Somatic stress management techniques Relaxation (5) Progressive muscular relaxation (5) Biofeedback (8) Centring technique (5) Breathing control (5) Describe each in () bullet points.

Summary Why does stress arise? (1)

Summary Why does stress arise? (1) What are the two ways performers can control stress? (2)

Summary Why does stress arise? (1) What are the two ways performers can control stress? (2) List the cognitive methods of controlling stress? (7)

Summary Why does stress arise? (1) What are the two ways performers can control stress? (2) List the cognitive methods of controlling stress? (7) List the somatic methods of controlling stress?(5)

Summary Why does stress arise? (1) What are the two ways performers can control stress? (2) List the cognitive methods of controlling stress? (7) List the somatic methods of controlling stress?(5) Explain the somatic stress management technique of biofeedback in sport? (5)

Summary Why does stress arise? (1) As a result of an athletes perception that their capabilities may not match the demands imposed upon them. What are the two ways performers can control stress? (2) Cognitive & Somatic List the cognitive methods of controlling stress? (7) Positive thinking, Negative thought stopping, Rational thinking, Mental rehearsal, Imagery, Mindfulness & Goal setting. List the somatic methods of controlling stress?(5) Relaxation, Progressive muscular relaxation, Biofeedback, Centring & Breathing Control Explain the somatic stress management technique of biofeedback in sport? (5)