Sports psych - 4.5 arousal, stress & anxiety - techniques to control arousal levels

Consistently, good performers are able to:

-Be placed, or place themselves, at an arousal level which is optimal for desired performance

Athlete directed techniques to raise arousal levels:

-Playing loud/stimulating music

-Set personal achievement challenges

-Watch motivational videos

-Engage in a vigorous warm up

Coach directed techniques to raise arousal levels:

-Stress the importance of the result.

-Give athletes a publicised responsibility.

-Give the athletes’ a “pep” talk.

-Provide performance goals to be achieved.

Athlete directed techniques to lower arousal levels:

-Accept that some tension or anxiety is usual prior to competition.

-Engage in preferred relaxation technique such as controlled breathing, centering, progressive relaxation techniques, imagery, visualisation, massage, meditation and yoga.

-Engage in mental rehearsal.

-Focus on task relevant factors (if over aroused during performance)

-Seek out others who are calm.

-Listen to your favourite music

-Engage in a preferred distracting activity.

Coach directed techniques to lower arousal levels:

-Downplay the importance of the contest and the result.

-Provide time for relaxation.

-Direct athletes’ attention to the process required to perform well.

-Present a calm presence themselves.

-Remind the athletes of their thorough and appropriate preparation.

-Provide a pre-competition strategy which provides the necessary control and direction to limit anxiety.

-Keep sport in perspective.