Sport Psych Ch13 Arousal Regulation (Exam 3)

Stress, arousal, and anxiety are

inevitable and controllable

How do we help stress, arousal and anxiety

- ID sources

- Recognize the interaction

- ID best recipe of emotions

- Tailor practices to meet individuals needs

- develop confidence and coping skills

Other sources of Psychological stress

- fear of failure

- feelings of inadequacy

- loss of internal control (eg unfair officials)

- guilt

- social evaluation

- current physical state

- what the coach thinks or will say

- not performing up to ones ability

In increasing self-awareness of arousal you must be a

aware of arousal/anxiety before controlling it (thoughts/feelings)

Awareness comes _______ regulation

before

How individuals cope with an anxiety is more important than

how much anxiety they experience

Regulating emotions is like

turning the dial on the thermostat

In regulating emotions you need to identify optimal combination of

arousal related-emotions needed for best performance

The best recipe for emotions involves

type and amount

In regulating emotions we must teach athletes

techniques to regulate these emotions

In the recipe for optimal performance you need to indicate

high, moderate, low or none for each of the emotions/states

Recognizing Symptoms of arousal and state anxiety =

green, yellow, red light

What can you do about recognizing symptoms

tailor coaching and instructional practices to individuals

Sometimes arousal and state anxiety must be ____________, other times ___________, and other times ____________

reduced, maintained, facilitated

We strive for ______________ v _________________ interpretations of anxiety

facilitated v debilitative

Anxiety Reducing Techniques

- somatic anxiety reduction

- cognitive anxiety reduction

- multimodal anxiety reduction

Somatic Anxiety Reduction

breath control, progressive muscle relaxation

Cognitive Anxiety Reduction

relaxation response, autogenic training, thought stopping and replacement

Multimodal Anxiety Reduction

stress inoculation training

In somatic anxiety reduction we use progressive relaxation and the purpose is to

learn difference between tensed and relaxed muscles and to efficiently relax tension out of our body

In somatic anxiety reduction we use progressive relaxation and we use it

before competition (eg night before or TO)

In somatic anxiety reduction we use progressive relaxation and how do we do it

tense and relax specific muscles in a systematic way until body is completely relaxed (seated PMR video)

In somatic anxiety reduction we use breath control and the purpose is

to regulate breathing (pace and depth) to trigger a relaxation response

In somatic anxiety reduction we use breath control and we use it when

before and/or during competition

In somatic anxiety reduction we use breath control and how to do it

- deep breathing (fill lungs hold, release, 1:2 ration)

- centering breath

- boxed, diaphragmatic, 2:1 breathing

Centering technique

Focusing one's attention on one point by directing throughts toward the center of the body. It is designed to clear his or her head of distracting thoughts and reduce unwanted muscle tension

Biofeedback and anxiety

behavioral treatment for anxiety that involves monitoring your physiological state for changes, then pairing relaxation techniques to calm

In cognitive anxiety reduction the relaxation response is like

meditation and it takes time and practice

In cognitive anxiety reduction we use the relaxation response, when would we use this

during down time

In cognitive anxiety reduction during the relaxation response what are the four elements to an effective relaxation response (quiet the mind)

- a quiet place

- a comfortable position

- a mental device (cue word: "relax" or "calm")

- a passive attitude (do not attend to things that enter your mind)

In cognitive anxiety reduction we have autogenic training and the purpose is

to relax the body by focusing the mind on producing relaxing sensations in the body

In cognitive anxiety reduction we have autogenic training and when do we use it

during down time

In cognitive anxiety reduction we have autogenic training and how to do it

focus attention on: heaviness in extremities, warmth in extremities, regulation of cardiac activity, regulation of breathing, abdominal warmth, cooling of the forehead

The multimodal anxiety reduction packages teaches a person

specific integrated coping responses using relaxation and cognitive components to control emotional arousal

What are the two types of multi-modal anxiety reduction

- cognitive-affective stress management training (SMT)

- stress inoculation training

The whole package of sports stress management situation

mental appraisal (of situation, of coping ability)

The whole package of sports stress management behavior

physiological response

The whole package of sports stress management interventions

- cognitive restructuring training

- self-instructional training

- relaxation skills training

The whole package of sports stress management when you have the interventions training then you get the

integrated coping response

In multimodal anxiety reduction we use stress inoculation training and the purpose is

to expose stress in increasing amounts to learn to cope and helps develop productive thoughts, mental images, and self-statements

In multimodal anxiety reduction we use stress inoculation training and how to do it

prepare for stressor, controlling/dealing with stressor, coping with stress response, and evaluate coping efforts

In multimodal anxiety reduction we use stress inoculation training the more I stress you out and the more you effectively cope ____

the higher your breaking pint threshold will be

In the matching hypothesis anxiety management technique should be matched to a

particular problem

Cog anxiety =

mental relaxation

Somatic anxiety =

physical relaxation

If in the matching hypothesis if you are not sure then do the

multi-modal technique

Some crossover effect over

eg somatic anxiety relaxation techniques produce cognitive anxiety relaxation as well

What is coping

process of constantly changing cognitive and behavior effort to manage specific external and/or internal demands or conflicts apprraised as taxing or exceeding one's resources

Two types of coping

- problem-focused

- emotional focused

Major problem-focused categories

- information gathering

- pre-competition and competition plans

- goal setting

- time management skills

- problem solving

- increasing effort

- self-talk

- adhering to injury rehabilitation program

Major emotion-focused categories

- meditation

- relaxation

- wishful thinking

- reappraisal

- self-blame, mental and behavior withdrawal

- cognitive efforts to change the meaning (but not the actual problem or environment) of the situation

On site relaxation tips

- _____________ when you feel tension coming on

smile

On site relaxation tips

- Have fun--

enjoy the situation

On site relaxation tips

- Set up stressful situations

in practice

On site relaxation tips

- Slow down and

take your time

On site relaxation tips

- Stay focused on the

present

On site relaxation tips

- Come prepared with a

good game plan

With arousal inducing techniques the GOAL is

optimal level of arousal

With arousal-inducing techniques pep talks and motivational speeches can

overarouse athletes

If arousal is to be raised, it should be done in a

deliberate fashion with awareness of optimal arousal states

Six quick tops for pumping up athletes

- increase breathing

- act energized

- use mood words, positive statements

- listen to music

- use energizing imagery

- complete a pre-competition routine