Stress management

• Stress

  A psychological state produced and perceived by physiological forces acting on our sense of wellbeing. Often linked to negative feelings.
• Stress

  • In the short term, adrenaline is released, which increases heart rate, raises blood pressure and gives extra energy that is beneficial

  long-term

  • Stress that is long-term, or too intense can increase the risk of health problems and have negative effects on a performers readiness to perform.
• Causes of stress - Stressors

  • Competition
  • Conflict (with other players or the opposition)
  • Frustration ( with your own or team members performances)
  • Climate (excessively hot or cold)
• Stressors

  Are environmental changes that induce a stress response

  • Generally arise when there is an imbalance between the person's perception of the demand being made on them by the situation and their ability to meet the demand.
• Types of state anxiety

  • Cognitive anxiety ( stress response of the mind )
  • Somatic anxiety ( stress response of the body)
• Cognitive stress management techniques

  • Mental rehearsal
  • Positive thinking / self-talk
  • Goal setting
  • Rational thinking
  • Imagery
• Mental rehearsal

  Recalling movement experiences from memory or creating a mental picture of new experiences. Forming a mental image of the skill they are about to perform.

  eg - footballer seeing themselves score the goal
• Mental rehearsal evaluation

  • For a beginner, it may help improve confidence and control arousal levels
  • Research has shown that it can create optimism in performance
• Positive thinking / Self-talk

  Used to motivate and psych up. Being positive about their past performance by talking to themselves can help confidence and performance

  eg - saying "I am going to score today "
• Positive thinking / self talk evaluation

  It is only of value if performers are experienced and of a high standard.
• Goal setting

  • Setting SMART targets can break tasks down and reduce levels of anxiety.
  • Setting short-term goals that lead to long-term goals will make a performer feel in control and reduce their stress.
• Goal setting Evaluation

  • Goald need to be clearly defined and decisions shared
  • Performers should be aware of outcome, performance and progress goals.
• Rational thinking

  Challenging any negative thoughts by looking at logical and real aspects of a situation

  Eg - thinking about an extensive training programme has prepared them.
• Rational thinking Evaluation

  Perception is the key because it is the interpretation of the situation that dictates the level of stress the performer experiences.
• Imagery

  • Can be external or internal - seeing yourself from outside your body or within.
  • Imagery involves the formation of mental pictures that are often unrelated to the activity - can be visual , auditory , kinaesthetic
  • Can help improve concentration and develop confidence

  eg - images of laying on the beach relaxing may help control stress
• Imagery Evaluation

  • Internal imagery is more effective than external
  • For imagery to be effective the individual should practice in a relaxed environment , keep exercises short but frequent, set goals for each session and evaluate their programme at regular intervals.
• Somatic stress management techniques

  • Centring
  • Progressive muscular relaxation
  • Biofeedback
  • Breathing control
• Centring

  • Combines somatic and cognitive responses
  • Concentration is shifted to the centre of the body
  • The mind recognises that the body is responding to a stressful event.
  • Through centring the athlete will redirect energy to the centre of the body to achieve a calm steady state.
• Centring Evaluation

  • Centring needs to be mastered , focusing on breathing.
  • It requires regular practice so it can be used automatically.
• Progressive muscular relaxation

  • Athletes have to learn to be aware of tension in muscles and then let it go.
  • Gradually , muscle groups should be combined until the whole body can be relaxed on one command.
• Progressive muscular relaxation evaluation

  Takes longer to learn than self- directed relaxation but is thought to be more effective.
• Biofeedback

  • specific muscles showing tensions are identified by a machine
  • The degree of tension is noted by the sound the machine makes.
  • Performer is taught to control muscular tension
• Biofeedback evaluation

  • The machine provides objective feedback about muscle activity , heart rate and skin temperature
  • Which informs about the performers success at relieving tensions
• Breathing control

  • Slow deep breaths ensure the individual gets enough oxygen and feels more relax and in control
  • Can help take mind off things.
• Breathing control evaluation

  • It can be helpful as part of a routine
  • eg - between serves in tennis.