2) 5.4 stress management to optimise performance

• stress - more often linked to negative feelings and can be seen as a psychological state produced by perceived physiological and psychological forces acting on our sense of wellbeing
• stressors - the environmental changes that induce a stress response
• stress response - the physiological changes that occur as a result of stress
• stress experience - the way we perceive the situation
• stressors

  • competition
  • conflict with opposition or players
  • fustration
  • climate
  • negative previous experience
• cognitive anxiety - stress response in the mind
• somatic anxiety - stress response of the body
• cognitive stress management techniques

  • positive thinking/self-talk
  • negative though stopping
  • rational thinking
  • mental rehearsal and imagery
  • mindfulness
  • goal setting
• somatic stress management techniques

  • relaxation
  • progressive muscular relaxation
  • biofeedback
  • centring technique
  • breathing control
• positive thinking/self-talk

  • positive thinking used to motivate themselves but also to control stress and self doubt
  • cognitive process when sports performers think about attaining success and the prospect of winning rather than losing
  • self talk is being positive about your past performances and your future strategies by talking to yourself can increase confidence levels
• negative thought stopping

  • halting negativity
  • ability to recognise negative thoughts and not allowing yourself to continue using them
  • cognitive approach
• rational thinking

  • cognitive process often used by sucessful athletes
  • interpretation of the situation that dictates the level of stress that the performer experiences
  • challenging any negative thoughts we may have by looking at the logical and real aspects of a situation
  • takes into consideration the planning that has taken place before the event e.g training
• mental rehearsal

  • form a mental image of the skill or event that you are about to perform
  • no physical movement involved
  • used either to learn a new skill or to improve existing skills and to control stress
  • for the novice, may improve confidence and help to control arousal levels
• imagery

  • improve concentration and develop confidence and to ensure the correct response
  • involves the formation of mental imahes
  • create a mental picture to get a feeling of movement or to try to capture an emotional feeling
  • to create pictures of escape
  • to recall sound
  • to try feel what its like to perform a skill
  • to try and imagine your emotions
• forms of imagery

  external imagery - seeing yourself from outside your body, as if you were in a film

  internal imagery - seeing yourself from within
• internal imagery more effective

  to be effective in imagery you must

  • relax in a comfortable warm setting
  • practice in a real life situation
  • imagery exercises should be short but frequent
  • set goals for each sessions
  • construct a programme for your training in imagery
• mindfulness - used as a therapeutic technique, often involving meditation, with the individual taking into account the present. It concerns our environmental awareness and our relationships with others at a particular point in time
• mindfulness

  • paying attention to the present moment, often involving meditation and this can be linked to our mental well being and our ability to control stress
  • lead to peak flow experience or zone of optimal functioning
• goal setting

  • increase performers motivation and confidence
  • effective cognitive strategy
  • follow the SMART principle
  • can be used for those at lower levels of performance
• types of goals

  outcome goals - end result

  performance goals - performance judged against other performances

  process orientated goals - concentrate on performers technique and tactics
• goal specificity

  • clearly defined goals usually lead to a better performance
  • targets need to be defined
  • set specific goals
• long term and short term goals

  • achievement of long term goals is a progressive process and myst start with achieving short term goals
  • use realistic target date to help them achieve their short term goals
  • short term goals provde a greater opportunity for success, which can reinforce positive feelings and therefore control stress
• sharing decision making

  • goals that are set through negotiation and agreement are far more effective than externally set goals
  • participant will have a sense of ownership over the goal setting and will be better motivated to achieve
  • likely to be fairer and more realistic if all parties involved have an input
• relaxation

  • adopt a calm mental attitude
  • concentrates on each muscle group separately and relaxes it
  • take as little time as possible to become fully relaxed
• progressive muscular relaxation

  • aims to focus the athlete on feelings of tension and release within the muscles
  • involves isometric contracts of different muscle groups and them releasing them to reduce tension
• biofeedback

  • use equipment to collect information on a number of physiological responses
  • heart rate, blood pressure and respiration rates
  • they can then employ strategies to implement to control stress
  • teaches individual how to control the brains activity
• centring technique

  • combining both somatic and cognitive responses
  • concentration is shifted to the centre of the body
  • mind recognises that the body is responding to a stressful event
  • focus on breathing
• breathing control

  • deep slow breaths
  • enough oxygen to your body - feel more relaxed and in control
  • greater confidence and combat negative thoughts