Stress ManagementStress Management

Stress, or pressure, occurs when there Stress, or pressure, occurs when there is a major difference between what is a major difference between what you believe is demanded of you, and you believe is demanded of you, and what you believe your capabilities what you believe your capabilities are, and when you believe the are, and when you believe the outcome to be very important.outcome to be very important.

An athlete’s perceived ability

Equals or exceeds

Demand of competition

Little anxiety Experienced

An athlete’s perceived ability

Is Less than

Demand of competition

High levels of anxiety Experienced

Therefore,

Stress is the result of a persons negative thoughts and changes in arousal in response tho the environment

In other words:In other words:

Stress FormulaeStress FormulaeStress Formula 1:

Environmental Stimulus (E)Arousal (A)

Negative Thoughts

Stress (S)

Stress management needs to be somatic; muscle relaxation or yoga. When an athlete is in the presence of the event that arouses them, the athlete can start relaxation response (breathing)

Stress FormulaeStress FormulaeStress Formula 2:

Environmental Stimulus (E)

Arousal (A)

Negative Thoughts (NT)

Stress (S)

Stress management needs to be cognitive; self talk or hypnosis

Managing StressManaging StressStress can be both internal and external”Stress can be both internal and external” Personal – desire to win, succeed, achieve goalsPersonal – desire to win, succeed, achieve goals Competition – pressure exerted by opponentsCompetition – pressure exerted by opponents Social – pressure from coaches, parents, Social – pressure from coaches, parents,

sponsors, mediasponsors, media Physical – pressure of having to perform learned Physical – pressure of having to perform learned

skills under the demands of competition.skills under the demands of competition.

Three factors can be changed:Three factors can be changed:1.1. EnvironmentEnvironment2.2. Arousal level – through relaxationArousal level – through relaxation3.3. Negative thoughts – eliminated or reduced Negative thoughts – eliminated or reduced

through cognitive stress management through cognitive stress management

Realising the problem is more in the mind than in Realising the problem is more in the mind than in the occasion. The key to controlling stress is the occasion. The key to controlling stress is altering the perception of what you believe is altering the perception of what you believe is being asked of you.being asked of you.

Cognitive Stress ManagementCognitive Stress Management

What we believe determines our What we believe determines our emotions and influences our emotions and influences our behaviourbehaviour

Self talk is the things we say to Self talk is the things we say to ourselves from how we interpret the ourselves from how we interpret the events in our livesevents in our lives

Negative self-talk is the reaction to Negative self-talk is the reaction to an event that causes stress, impairs an event that causes stress, impairs performance and deprives an athlete performance and deprives an athlete from enjoying sport from enjoying sport

Negative self talk can be:Negative self talk can be: IrrationalIrrational UnproductiveUnproductive SpecificSpecific Discrete messagesDiscrete messages Almost always believedAlmost always believed SpontaneousSpontaneous Hard to turn offHard to turn off

Stress will make negative self talk less Stress will make negative self talk less definable, more believable and the focus of definable, more believable and the focus of attention.attention.

Causes of Negative ThoughtsCauses of Negative Thoughts

Worrying about performance (comparison Worrying about performance (comparison to others)to others)

Inability to make decisions due to choice Inability to make decisions due to choice of alternate responsesof alternate responses

Being preoccupied with the physical Being preoccupied with the physical symptoms of stresssymptoms of stress

Thinking about the possible consequences Thinking about the possible consequences of poor performanceof poor performance

Thoughts of inadequacy – self criticism, Thoughts of inadequacy – self criticism, self blameself blame

Changing Negative ThoughtsChanging Negative Thoughts

Cognitive Restructuring – thought Cognitive Restructuring – thought stoppingstopping

Used after athlete recognises that they Used after athlete recognises that they are engaging in unproductive negative are engaging in unproductive negative thinkingthinking

ProcedureProcedure Catch yourself having negative thoughtsCatch yourself having negative thoughts Internally yell at your self – “STOP”Internally yell at your self – “STOP” Replace with constructive thinkingReplace with constructive thinking

You need to have prepared constructive You need to have prepared constructive thoughts to replace the negative thinkingthoughts to replace the negative thinking

HandoutsHandouts

Changing Negative Self-talk to Changing Negative Self-talk to Positive Self-talkPositive Self-talk

Sports Commission Anxiety Test Sports Commission Anxiety Test (SCAT)(SCAT)

Stress QuestionnaireStress Questionnaire Your State of StressYour State of Stress

RelaxationRelaxation

Self directed Progressive Relaxation Technique

Imagery Relaxation

Biofeedback

Breathing

1.1. Self directedSelf directed

Athletes are guided through relaxation Athletes are guided through relaxation of the body’s muscle groups while of the body’s muscle groups while emphasising slow, easy breathingemphasising slow, easy breathing

Visualise tensions leaving the bodyVisualise tensions leaving the body Coach/leader directedCoach/leader directed Aim is to reduce gradually the time Aim is to reduce gradually the time

needed to be completely relaxed, from needed to be completely relaxed, from minutes to secondsminutes to seconds

2.2. Imagery RelaxationImagery Relaxation

Athletes imagining themselves in an Athletes imagining themselves in an environment where they feel relaxed environment where they feel relaxed and comfortableand comfortable

Set a clear place in your mindSet a clear place in your mind Need to be alert and not fatiguedNeed to be alert and not fatigued Find a comfortable positionFind a comfortable position Needs to be practiced dailyNeeds to be practiced daily Use first with minor stresses, leading Use first with minor stresses, leading

up to larger onesup to larger ones

3.3. Progressive Relaxation Progressive Relaxation Techniques (PRT)Techniques (PRT)

Based on principle of neuromuscular Based on principle of neuromuscular contraction and relaxation – learn to contraction and relaxation – learn to feel tension in muscles and then let it feel tension in muscles and then let it gogo

Works best when you relax the muscle Works best when you relax the muscle past its previous levelpast its previous level

Can only be achieved if person can Can only be achieved if person can identify muscle groupsidentify muscle groups

Time consuming – about 4-6 weeks @ Time consuming – about 4-6 weeks @ 3-4 times per week3-4 times per week

4.4. BiofeedbackBiofeedback

Athletes own biological responses are Athletes own biological responses are fed back to them to help develop self-fed back to them to help develop self-awareness of muscle tensionawareness of muscle tension

Examples of this include:Examples of this include: The more tense you are the more your body The more tense you are the more your body

sweats and heat is dissipatedsweats and heat is dissipated Skin temperature drops when muscles are Skin temperature drops when muscles are

tense and as a result hands can be cold and tense and as a result hands can be cold and clammyclammy

From biofeedback results, use From biofeedback results, use imagery relaxation proceduresimagery relaxation procedures

5.5. BreathingBreathing

Used to release tension or to avoid Used to release tension or to avoid distraction during performancedistraction during performance

There are a series of different There are a series of different techniques that can be learnt and techniques that can be learnt and then used to control tension or focus then used to control tension or focus relatively quickly.relatively quickly.

Breathing ActivitiesBreathing ActivitiesImagery ExerciseImagery Exercise

Progressive RelaxationProgressive RelaxationAutogenic trainingAutogenic training

Self affirmation statementsSelf affirmation statementsSelf contractSelf contract

Mental imageryMental imageryTest for ability to use imageryTest for ability to use imagery

Mental RehearsalMental Rehearsal

It is the technique of mentally It is the technique of mentally picturing the performance or skill picturing the performance or skill before it is performedbefore it is performed

It can:It can: Elevate the body to the desired level of Elevate the body to the desired level of

arousalarousal Provide a clear idea of what has to be Provide a clear idea of what has to be

donedone Heightened concentrationHeightened concentration Narrow the thoughts to the task at handNarrow the thoughts to the task at hand

To be effective, visualisation requires:To be effective, visualisation requires: The person to be relaxedThe person to be relaxed Vivid, realistic pictures in the mindVivid, realistic pictures in the mind More than one complete rehearsalMore than one complete rehearsal A narrowing of thoughts to exclude distractionsA narrowing of thoughts to exclude distractions A feeling of ‘experiencing’, seeing colours, hearing A feeling of ‘experiencing’, seeing colours, hearing

sounds, feeling the movements and noticing the sounds, feeling the movements and noticing the crowdcrowd

Seeing a successful performance. ‘To visualise Seeing a successful performance. ‘To visualise failure is to experience failure’failure is to experience failure’

Practice so that the process can be ‘turned on’ Practice so that the process can be ‘turned on’ when requiredwhen required

DirectionDirection Visualise from inside out – feel yourself performingVisualise from inside out – feel yourself performing Visualise from outside in – as if watching on TVVisualise from outside in – as if watching on TV

Performance PracticePerformance Practice Ideal model – choose a player who you want to copy Ideal model – choose a player who you want to copy

and imagine themand imagine them Top performance – repeat a past performance when Top performance – repeat a past performance when

you have played particularly wellyou have played particularly well Future performance – imagine yourself performing at Future performance – imagine yourself performing at

your best at a future competitionyour best at a future competition Instant replay – is the use of mental rehearsal to Instant replay – is the use of mental rehearsal to

prepare for a specific gameprepare for a specific game Create a cue image – create an image in your mind Create a cue image – create an image in your mind

that produces the feeling you want eg ‘float like a that produces the feeling you want eg ‘float like a butterfly, sting like a bee’butterfly, sting like a bee’

Instant replay – reviewing an action you have just Instant replay – reviewing an action you have just performed eg mentally rehearsing an aspect of the performed eg mentally rehearsing an aspect of the game the night or day after the game (even during game the night or day after the game (even during training)training)

Rejecting distractions – rehearsing successfully Rejecting distractions – rehearsing successfully rejecting potential distractions eg crowdrejecting potential distractions eg crowdGoals Goals Control of your imagesControl of your images Clarity of your imagesClarity of your images Vividness of your imagesVividness of your images

Goal settingGoal setting

Goal setting is an important component Goal setting is an important component of individual and team preparationof individual and team preparationGoal setting is a process whereby the Goal setting is a process whereby the athlete’s goals, priorities and athlete’s goals, priorities and expectations are written down and expectations are written down and provide a plan of action for both provide a plan of action for both practice and game performancepractice and game performanceThey monitor progress over a period of They monitor progress over a period of time and can be a powerful motivator.time and can be a powerful motivator.

Goals need to be:Goals need to be:

SMART (Specific, Measurable, Achievable, SMART (Specific, Measurable, Achievable, Realistic, Time)Realistic, Time)

Related to training program and designed Related to training program and designed to increase performanceto increase performance

MeasurableMeasurable Self-controlledSelf-controlled AchievableAchievable RealisticRealistic Mutually accepted and agreed upon by Mutually accepted and agreed upon by

coach and playercoach and player

Long Term goalsLong Term goals

These goals should be decided on early in the These goals should be decided on early in the season and may even relate to a 4 or 5 year periodseason and may even relate to a 4 or 5 year periodExample – win regional championships in year 1, Example – win regional championships in year 1, rank in top 4 at state championships in year 2, rank in top 4 at state championships in year 2, medallist in nationals in year 3.medallist in nationals in year 3.Your goals must be reviewed regularly, depending Your goals must be reviewed regularly, depending on the time frame involved eg yearly, monthly, on the time frame involved eg yearly, monthly, weeklyweekly

At this time you should determineAt this time you should determine Are they still relevantAre they still relevant Are they still achievableAre they still achievable Are they still on targetAre they still on target What can you do right now to ensure you do What can you do right now to ensure you do

achieve themachieve them

Short Term goalsShort Term goals

They should be developed and used as They should be developed and used as stepping stones to help achieve your long stepping stones to help achieve your long term goalsterm goals

It is very important that they are achievable It is very important that they are achievable and assessable to ensure motivationand assessable to ensure motivation

Unrealistic goals may be more harmful to Unrealistic goals may be more harmful to performance than no goals at allperformance than no goals at all

It is important to evaluate performance in It is important to evaluate performance in relation to your goalsrelation to your goals

Ensure rewards are given for successful Ensure rewards are given for successful achievement of goalsachievement of goals

Short term goals can relate to:Short term goals can relate to: Performance segments; various sections of Performance segments; various sections of

a performance, such as, starts or play at a performance, such as, starts or play at the end of the halfthe end of the half

Specific skills; maintenance of skills or Specific skills; maintenance of skills or perfection of new ones, for example, perfection of new ones, for example, number of skills performed in a training number of skills performed in a training sessionsession

Fitness; target specific componentsFitness; target specific components Concentration; mental application to Concentration; mental application to

required taskrequired task Emotional control; controlling arousal Emotional control; controlling arousal

levels and emotional reactionslevels and emotional reactions Social goals; cohesion, cooperationSocial goals; cohesion, cooperation Performance strategies; overall structuring Performance strategies; overall structuring

of approaches to competitionof approaches to competition

Goal setting activityGoal setting activity