1. THA MENTAL SKILLS TRAINING
Anxiety in Sport
THA MENTAL SKILLS TRAINING

2. What is Anxiety
A state consisting of psychological and physical symptoms brought about by a sense of apprehension of a perceived threat.

3. Today We Will Discuss
The feelings of anxiety and stress that some athletes encounter before and during performance.
We will explain how anxiety is defined.
How different people react to it.
How it can be managed.

4. Anxiety…What Is It? Trait Anxiety
The level of anxiety you generally feel all the time.
How “anxious” a person is.
State Anxiety
Temporary feeling of anxiety in particular situation.
Before or during a game

5. Anxiety…What Causes It?
Audience
Fans
Friends/Family
Coaches
Scouts
Fear of Failing
High pressure to succeed …can lead to choking
2010 Boston Bruins
The “What If’s” start happening

6. The difference lies with who can CONTROL it!
Anxiety…Who Gets It?
Everyone!!!
The difference lies with who can CONTROL it!

7. Anxiety…When Does It Happen?
Before Performance
Days, Weeks, maybe Months
Immediately
During
Mismanaged during can lead to CHOKING.
Rory McIlroy 2011 Masters

8. Anxiety…How Does It Happen?
Physical
Emotional
Pounding heart.
Sweating.
Stomach upset or dizziness.
Frequent urination or diarrhea.
Shortness of breath.
Tremors and twitches.
Muscle tension.
Headaches
Apprehension,
Distress,
Dread,
Nervousness,
Feeling overwhelmed,
Panic,
Uneasiness,
Worry,
Fear or terror,
Jumpiness or edginess

9. Anxiety…How Do We Control It?
Positive Self-Talk
Breathing Control and Breathing Techniques
Relaxation Control and Relaxation Techniques
Imagery and Visualization

10. Breathing Control How do you BREATH When resting? During the day?
When stressed (physically or mentally)?
Simply controlling your breathing rids your system of stress and tension.
Helps you to focus on the present.
HERE AND NOW!

11. Breathing Techniques Nostril Breathing Elongating your Breathing
Diaphragm Breathing

12. Nostril Breathing Lets get rid of “Mouth Breathing”!!!
Inhale through your nose
Exhale through your nose or mouth
Focus on big, deep breaths
Try to do all day long…regardless of activity

13. Elongate Your Breathing
Technique: The 12 Second Breath
Breath in through your nose for a count of , 2, 3, 4…
Hold for…5, 6…
Exhale through mouth or nose for a count of , 8, 9, 10, 11, 12,
Repeat for at least 1 MINUTE…or longer.

14. Diaphragm Breathing
Diaphragmatic breathing involves a muscle in the abdomen called the diaphragm.
Place your LEFT hand on your ABDOMEN and the RIGHT on your upper CHEST.
As you breathe in your LEFT hand should move out and your RIGHT hand should remain relatively still.

15. Relaxation Control
Relaxation is a necessary component of sport performance
Sometimes less is more
Practicing relaxation training daily will help decrease physical and mental stress and tension

16. Progressive Muscle Relaxation (PMR)
PMR Involves alternating between tensing and relaxing various muscle groups throughout your body at one time.
Controlling muscle tension requires great self-awareness.
IMPROVING FOCUS!

17. PMR Contract each muscle group to about 50%
Not enough to hurt or cramp yourself, but enough to feel it.
Hold each contraction about 6-8 seconds, then allow the muscle to fully relax.
BREATH, BREATH, BREATH!!!
Focus on your breathing technique as well

18. PMR Use this exercise to target each muscle group of the body.
Position yourself in a comfortable reclining chair, couch, bed, or floor (while you practice)
Empty your mind of everything for the next few minutes.