5.3.4 Stress management techniques

• What is stress management in sports defined as?

  Coping with negative stress
• What is the primary goal of cognitive-behavioral strategies in stress management?

  Replace negative thoughts
• What are relaxation techniques used for in sports?

  Inducing calmness
• How does imagery and visualization benefit athletes?

  Boosts confidence and focus
• Athletes can face stress from competition pressure, injuries, and interpersonal relationships.


  True
• An example of positive self-talk is: "I've practiced this, I can make this shot
• What is the primary outcome of using imagery and visualization in sports?

  Boost confidence and reduce anxiety
• What is the benefit of deep breathing as a relaxation exercise?

  Calms the mind and reduces tension
• Effective time management is crucial for athletes who must balance training, competition, academics, and personal life
• Time management strategies help athletes reduce stress, improve productivity, and maintain a better work-life balance
• Social support is a behavioral technique where athletes seek encouragement from teammates and coaches
• Meditation helps athletes achieve a state of mental clarity and calm.


  True
• To begin mindfulness meditation, athletes should find a quiet space and sit comfortably
• Relaxation techniques like deep breathing and progressive muscle relaxation induce a state of calmness
• Match the stress management technique with its description:

  Relaxation techniques ↔️ Methods to induce calmness

  Cognitive-behavioral strategies ↔️ Challenging negative thoughts

  Goal setting ↔️ Providing direction and control

  Imagery and visualization ↔️ Rehearsing successful scenarios
• Financial concerns can be a source of stress for athletes due to the costs of training and competition
• Negative self-talk undermines performance with doubts and criticisms
• Match the type of self-talk with its example:

  Negative Self-Talk ↔️ "I'm going to mess up this penalty shot"

  Positive Self-Talk ↔️ "I've practiced this, I can make this shot"
• Replacing negative self-talk with positive inner dialogue can improve sports performance.

  True
• Positive self-talk includes examples such as "I've practiced this, I can make this shot
• Steps involved in imagery and visualization

  1️⃣ Close eyes and imagine the competitive environment

  2️⃣ Visualize executing the skill or performance

  3️⃣ Feel calmness, confidence, and success
• Relaxation exercises are behavioral techniques used to lower stress levels and promote a state of calmness
• Progressive muscle relaxation reduces muscle tension
• Goal setting involves setting specific, measurable, and achievable goals
• Common time management strategies for athletes

  1️⃣ Goal setting

  2️⃣ Scheduling and planning

  3️⃣ Prioritization

  4️⃣ Delegation

  5️⃣ Minimizing distractions
• Reducing stress and improving productivity contributes to enhanced sports performance
• What does prioritizing involve in time management?

  Focusing on most important tasks
• What is the primary goal of social support for athletes?

  Manage stress and enhance performance
• What are mindfulness and meditation techniques used for by athletes?

  Increase focus, reduce stress
• Steps for a five-minute mindfulness session

  1️⃣ Find a quiet space and sit comfortably

  2️⃣ Focus on the breath without change

  3️⃣ Notice thoughts and sensations without judgment

  4️⃣ Redirect attention to the breath

  5️⃣ Practice regularly for optimal benefits
• Steps of the 4-7-8 breathing technique

  1️⃣ Inhale slowly through the nose for 4 seconds

  2️⃣ Hold your breath for 7 seconds

  3️⃣ Exhale slowly through the mouth for 8 seconds
• Individualizing a stress management plan is crucial because stress impacts everyone differently
• Choosing stress management techniques should align with individual preferences
• Relaxation techniques in stress management involve methods like deep breathing, progressive muscle relaxation, and meditation
• Steps for a basketball player visualizing a successful free throw

  1️⃣ Imagine the environment: court and crowd

  2️⃣ Visualize the shooting process: stance, grip, release

  3️⃣ Feel calmness and confidence

  4️⃣ Watch the ball go through the net
• Goal setting in sports helps athletes gain a sense of control and direction.


  True
• What is the primary goal of stress management in sports?

  Reduce negative effects of stress
• What is the purpose of positive self-talk for athletes?

  Maintain focus and reduce anxiety
• Relaxation exercises help athletes lower stress levels and promote calmness.

  True
• Why is minimizing distractions important in time management for athletes?

  Improves productivity