SPP 510 Arousal Regulation

Coping categories

• problem-focused

• emotion-focused

• seeking social support

coping

process of constantly changing cognitive and behavioral efforts to manage specific external/internal demands/conflicts appraised as taxing or exceeding one’s resources

Problem Focused Coping

efforts to alter or manage the problems that are causing stress (e.g., time management, problem solving)

Emotion Focused Coping 

regulating the emotional responses to the problem that causes the stress (e.g., through relaxation, meditation) 

• i can’t fix/change it but i can work on my reaction, "at the end of the day this is a game, that i love and choose to do” 

Seeking Social support Coping

occurs when one turns to others for assistance and emotional support in times of stress

• causes heart & body to relax

Coping w adversity

use problem-focused coping when stressful situations can be changed; use emotion-focused coping when situations are not amenable to change 

• serenity prayer

Resiliency: bouncing back from adversity

Self-statement modification

Change negative statements to positive

Corrective experiences

make corrective changes

• learn from mistake, face it

Vicarious Learning

modeling behavior

• look at others that are doing well at things

Self-analysis

monitor emotions in sport, increase self awareness

• journaling 

• reflecting on self/day

• not dragging things into next day

Goal Setting

focus on achieving a specific outcome

reframing

looking through a different lens

Coaches coping strategies 

• plan ahead, time management, communicate w athletes

• psych skills: perspective, positive self talk, control the controllables

• surround yourself w supportive ppl, seek advice

• distraction: take time off to do things you enjoy 

• keep educating yourself, draw on past experiences

• make time to get to know athletes 

self awareness of arousal

awareness

employ arousal regulation

• reduction 

• maintenance

• induction 

how you cope is more important than how much anxiety you experience 

anxiety reducing techniques

• somatic anxiety reduction 

• cognitive anxiety reduction 

• multimodal anxiety reduction packages

somatic anxiety reduction

1. progressive relaxation

2. breath control 

3. biofeedback 

cognitive anxiety reduction

1. relaxation response: quiet the mind, concentrate & reduce muscle tension (meditation)

2. autogenic training 

3. systematic desensitization