12 Arousal Regulation chapter Why Regulate Arousal? Athletes who don’t effectively cope with stress may experience decreases in performance as well as.
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
Slide 1
Slide 2
12 Arousal Regulation chapter
Slide 3
Why Regulate Arousal? Athletes who dont effectively cope with
stress may experience decreases in performance as well as mental
and physical distress. Athletes need to be able to regulate arousal
to stay focused and in control.
Slide 4
Self-Awareness of Arousal You must increase your awareness of
your psychological states before you can control your thoughts and
feelings. Once you are aware of your optimal arousal, you can
employ arousal regulation (reduction, maintenance, induction)
strategies. How individuals cope with anxiety is more important
than how much anxiety they experience.
Slide 5
Self-Awareness of Arousal Its not a case of getting rid of the
butterflies, its a question of getting them to fly in
formationbasketball coach Jack Donahue Compared to non-elite
athletes, elite athletes see their anxiety as facilitative rather
than debilitative.
Slide 6
Anxiety Reduction Techniques Somatic anxiety reduction
Progressive relaxation: Learn to feel the tension in your muscles
and then to let go of the tension.
Slide 7
Anxiety Reduction Techniques Somatic anxiety reduction Breath
control When you are calm, confident, and in control, your
breathing is smooth, deep, and rhythmic. When you are under
pressure and tense, your breathing is short, shallow, and
irregular.
Slide 8
Anxiety Reduction Techniques Somatic anxiety reduction
Biofeedback Becoming more aware of your autonomic nervous system
and learning to control your physiological and autonomic responses
by receiving physiological feedback not normally available
Slide 9
Anxiety Reduction Techniques Cognitive anxiety reduction
Relaxation response teaches individuals to quiet the mind,
concentrate, and reduce muscle tension by applying the elements of
meditation.
Slide 10
Anxiety Reduction Techniques Cognitive anxiety reduction
Autogenic training A series of exercises designed to produce two
physical sensationswarmth and heavinessand, in turn, produce a
relaxed state
Slide 11
Anxiety Reduction Techniques Multimodal anxiety reduction
packages Cognitiveaffective stress management training (SMT)
Teaches a person specific integrated coping responses using
relaxation and cognitive components to control emotional
arousal
Slide 12
Ost (1988) Variant of Progressive Relaxation Adapted, by
permission, from R. Smith, 1980, A cognitive-affective approach to
stress management training for athletes. In Psychology of motor
behavior and sport, 1979, edited by C. Nadeau et al. (Champaign,
IL: Human Kinetics), 56.
Slide 13
Four Phases of Stress Management Training 1.Pretreatment phase
(assess skills and deficits) 2.Treatment rationale phase 3.Skill
acquisition (training in muscular relaxation, cognitive
restructuring, and self-instruction) 4.Skill rehearsal
Slide 14
Anxiety Reduction Techniques Multimodal anxiety reduction
Stress inoculation training (SIT) An individual is exposed to and
learns to cope with stress (via productive thoughts, mental images,
and self-statements) in increasing amounts, thereby enhancing his
or her immunity to stress
Slide 15
Anxiety Reduction Techniques Multimodal anxiety reduction Four
steps to stress inoculation training (SIT) 1.Preparing for the
stressor (e.g., Its going to be rough; keep your cool)
2.Controlling and handling the stressor (e.g., Keep your cool since
hes losing his cool) 3.Coping with feelings of being overwhelmed
(e.g., Keep focused; what do you have to do next?) 4.Evaluating
coping efforts (e.g., You handled yourself well)
Slide 16
Anxiety Reduction Techniques Hypnosis An altered state of
consciousness that can be induced by a procedure in which a person
is in an unusually relaxed state and responds to suggestions
designed to alter perceptions, feelings, thoughts, and actions
Slide 17
The Matching Hypothesis An anxiety management technique should
be matched to a particular problem. Cognitive anxiety should be
treated with mental relaxation. Somatic anxiety should be treated
with physical relaxation. If you are not sure what type of anxiety
is most problematic, however, use a multimodal technique.
Slide 18
What Is Coping? Coping A process of constantly changing
cognitive and behavioral efforts to manage specific external and/or
internal demands or conflicts appraised as taxing or exceeding ones
resources (Lazarus & Folkman, 1984)
Slide 19
Coping Categories Problem focused Efforts to alter or manage
the problems that are causing stress (e.g., time management,
problem solving)
Slide 20
Coping Categories Major problem-focused categories Information
gathering Precompetition and competition plans Goal setting Time
management skills Problem solving Increasing effort Self-talk
Adhering to injury rehabilitation programs
Slide 21
Coping Categories Emotion focused Regulating the emotional
responses to the problem that causes the stress (e.g., through
relaxation, mediation)
Slide 22
Coping Categories Major emotion-focused categories Meditation
Relaxation Wishful thinking Reappraisal Self-blame, mental and
behavioral withdrawal Cognitive efforts to change the meaning (but
not the actual problem or environment of the situation
Slide 23
Coping in Sport There is no single coping strategy that is
effective in all situations. Use problem-focused coping when
stressful situations can be changed and emotion- focused coping
when situations are not amenable to change. Athletes must learn a
diverse set of problem- and emotion-focused coping strategies to
use in different situations and for different stress sources.
Slide 24
Coping in Sport Coping strategies frequently used by athletes
Task focus Rational thinking and self-talk Positive focus and
orientation Social support Mental preparation and anxiety
management Time management Training hard and smart
Slide 25
Moving Beyond Anxiety: Coping With Emotions 1. Self-statement
modification Changing negative to positive statements. 2. Imagery
Coping with negative emotions or using positive emotions. 3.
Socratic dialogue Thought-provoking questions are asked so athletes
can reevaluate their self-defeating thoughts. 4. Corrective
experiences Athlete makes a conscious decision to engage in the
behavior that is of concern, which can reduce anxiety and correct
past mistakes. (continued)
Slide 26
Moving Beyond Anxiety: Coping With Emotions (continued) 5.
Vicarious learning Modeling appropriate behaviors makes it more
likely that behavior will be produced. 6. Self-analysis Monitoring
emotions in sport and thus increasing self-awareness. 7.
Storytelling, metaphors, and poetry Literary techniques encourage
athletes to consider alternative ways of viewing and dealing with
the situation (e.g., quotes or stories from sport stars). 8.
Reframing Perspective taking, such as viewing an important
competition as just another game).
Slide 27
Keys to Generalizing Coping Strategies Recognition of stimulus
generality. Understand that certain coping skills transfer to other
life situations. Broad application of coping skill. Some skills are
likely to generalize to nonsport situations, such as stress
inoculation training and progressive relaxation. Personal
significance of coping application. Coping skills that are
important to an individual will typically transfer to other
situations.
Slide 28
Keys to Generalizing Coping Strategies Internal locus of
control of coping skill. Coping skills become more transferable
when an athlete claims ownership of the skill. Learned
resourcefulness. Resourceful individuals realize that coping skills
can apply to different aspects of life.
Slide 29
On-Site Relaxation Tips Smile when you feel tension coming on.
Have funenjoy the situation. Set up stressful situations in
practice. Slow down; take your time. Stay focused on the present.
Come prepared with a good game plan.
Slide 30
Signs of Underarousal Moving slowly, not getting set Mind
wandering, being easily distracted Lack of concern about how one
will perform Lack of anticipation or enthusiasm Heavy feeling in
legs, no bounce
Slide 31
Arousal-Inducing Techniques The goal is to get athletes at an
optimal level of arousal. Often things such as pep talks and
motivational speeches can overarouse athletes. So if arousal is to
be raised, it should be done in a deliberate fashion with awareness
of optimal arousal states and on an individual basis.
Slide 32
Arousal-Inducing Techniques Increase breathing rate. Act
energized. Use mood words and positive statements. Listen to music.
Use energizing imagery. Complete a precompetition workout.