Stress Management

Cognitive and Somatic Strategies Imagery Self instructions/ self-talk Goal setting Somatic Relaxation techniques e.g. self directed relaxation Progressive relaxation training biofeedback

Imagery/ Mental rehearsal 1 Imagery has been used for many purposes, including: skill and strategy acquisition; skill maintenance or attention/ pain control. Imagery is a basic cognitive function and is associated with long term changes in a performer’s behaviour. Players recall movement experiences from memory or create a mental picture of new experiences, generating the associated muscular contractions but at a much lower intensity. Muscles may twitch but won’t create the movement. Imagery can be visual; auditory; kinesthetic or emotional.

Imagery / Mental rehearsal 2 Ideally imagery should involve as many senses as possible. Achieving a relaxed state of attention facilitates the use of all the senses during imagery. Attaching emotions and feelings to an image assists future recall.

Imagery / Mental rehearsal 3 Factors the performer should concentrate on to successfully use mental rehearsal: The exact details of the movement in question The exact details of a successful outcome The ‘feel’ of the movement Visualising the exact equipment used Visualising the environment Recapturing the emotions of being involved Mental rehearsal should be practised frequently because it is a skill itself Mental rehearsal should be used alongside physical practise The use of appropriate relaxation techniques prior to the use of mental rehearsal could help the quality of mental rehearsal.

Imagery / Mental rehearsal 4 Imagery can both increase and decrease arousal. Imagery helps to improve concentration; reduce anxiety; develop confidence and control emotions. To reduce arousal, imagine a previous poor response to a negative situation and then replay with more positive behaviour. As players are in a more relaxed state at this point they can concentrate and practise the task for when the actual situation arises. Another method is for the player to imagine a place (e.g.beach) where they feel totally relaxed.

Imagery / Mental rehearsal 5 Internal Imagery: You see and feel what you would see or feel if you were executing the skill yourself. External Imagery: You see yourself as others would see you, like watching a video of yourself. Little kinesthesis attached to the image. Internal imagery is slightly better but performers choose what works for them and sometimes interchange.

Imagery / Mental rehearsal 6 For effective imagery the performer and coach should ensure that: Performers’ present image skills are evaluated Imagery is practised regularly and built into the routine As many senses as possible are used Image is controlled by the performer Imagery is carried out in an appropriate setting The performer believes it can work The performer does not have unrealistic expectations The performer builds up the levels and use of imagery over a period of time The performer imagines both carrying out the movement and the end result Images should not be overly long, the same time as the real action The performer practises using the image in realistic situations.

Self instructions/ self talk Talking to yourself in a positive way about past performances and future strategies. Instructions can be about technique or emotions. Key words used in training can be used to direct behaviour in the real situation.

Goal Setting Goal setting is often used by teachers, coaches and performers to increase the performers’ motivation and self confidence. Goal setting can alleviate anxiety and improve performance. See notes about goal setting for more information.

Relaxation Techniques Mainly used for somatic anxiety but does help with cognitive anxiety as well. Used to create a calm and positive attitude before a competition and to assist with imagery training.

Relaxation Techniques Self directed relaxation Requires lots of practise to be effective The athlete concentrates on each muscle group in separately and relaxes it. The time to relax all muscle gradually decreases until it takes just a few seconds. At this point self directed relaxation can be used just prior to a competition or during the game itself. Progressive relaxation training Jacobsen (1932), sometimes called Jacobsen technique. Athletes have to learn to be ‘aware’ of tension in muscles and the ‘let it go’. Gradually muscle groups should be combined until the whole body can be relaxed on one command. Takes longer to learn than self directed relaxation but is thought to be more effective.

Biofeedback Used for controlling muscular tension and assists with long term stress. Performers are taught to control muscular tension by relaxing (by any chosen method) the specific muscles showing tension on a machine. The degree of tension is noted by the sound the machine makes. By linking the feeling with the noise, the performer eventually can identify the tension without assistance. The machine provides objective biological feedback about muscle activity, skin temperature, heart rate and electromyography which informs about the performers’ success at relieving the tension.