Ch 12: Arousal Regulation SS 231: Introduction to Sport Psychology January 20, 2009 Takahiro Sato Self-Awareness Self-monitoring Best vs. worst performance Thoughts & feelings and performance Interpretation Facilitative vs. debilitative Checklist Played extremely well 1 2 3 4 5 6 Played extremely poorly Felt extremely relaxed 1 2 3 4 5 6 Felt extremely anxious Felt extremely confident 1 2 3 4 5 6 Felt extremely unconfident Felt in complete control 1 2 3 4 5 6 Had no control at all Muscles were relaxed 1 2 3 4 5 6 Muscles were tense Felt extremely energetic 1 2 3 4 5 6 Felt extremely fatigued Self-talk was positive 1 2 3 4 5 6 Self-talk was negative Felt extremely focused 1 2 3 4 5 6 Felt extremely unfocused Felt effortless 1 2 3 4 5 6 Felt great effort Had high energy 1 2 3 4 5 6 Had low energy Anxiety Reduction Techniques Somatic anxiety reduction techniques Cognitive anxiety reduction techniques Multimodal anxiety reduction packages Somatic: physiological activation Cognitive: worries & negative thoughts Somatic Anxiety Reduction Techniques Progressive Muscle Relaxation (PMR) What? Tensing and relaxing Goals Awareness of different sensations Development of ability to relax on-site Awareness of body & mind relationship Breath Control Goals Awareness When calm vs. tense Body response Inhale & exhale Breath Control How? 3 levels of lungs 1:2 ratio During inaction Attentional focus Biofeedback What? Electronic monitoring device Electromyography (EMG) Goals Detection Internal, physiological response Cognitive Anxiety Reduction Techniques Relaxation Response Principles of meditation 4 elements: Quiet place Comfortable position Mental device Passive attitude Autogenic Training Self-hypnosis Sensations of warmth & heaviness 6 stages Heaviness in the extremities Warmth in the extremities Regulation of cardiac activity Regulation of breathing Abdominal warmth Cooling of forehead Multimodal Anxiety Reduction Packages Cognitive-Affective Stress Management Training (SMT) Cognitive & physiological based intervention Cognitive restructuring training Relaxation skills training Cognitive-Affective Stress Management Training (SMT) 4 stages Stress Inoculation Training Exposing & learning to cope with stress Small, manageable Greater amounts Hypnosis Altered state of consciousness Unusually relaxed state Responding to suggestion Use of PST Matching Hypothesis Coping Dynamic process of efforts Cognitive & behavioral approach Stress management Types of Coping Manage stress-related problems Controllable situations Types of Coping Regulate emotional responses to problem Uncontrollable situations Diverse approach is needed! Research Findings of Coping Thought control ?I can do it? Task focus Rational thinking and self-talk Positive focus Social support Precompetitive mental preparation Anxiety management Time management Training hard and smart Anecdotal Tips Smile Have fun Simulation Slow down Stay focused on the present Prepare Arousal-Inducing Techniques Underactivated behaviors & feelings Moving slowly Mind wandering Lack of concern Lack of enthusiasm Heavy feeling Arousal-Inducing Techniques Increase breathing techniques Act energized Use mood words & positive statements Listen to music Use energizing imagery Complete a precompetitive workout Next Chapter 16 Concentration
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