THA MENTAL SKILLS TRAINING

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Presentation transcript:

THA MENTAL SKILLS TRAINING Anxiety in Sport THA MENTAL SKILLS TRAINING

What is Anxiety A state consisting of psychological and physical symptoms brought about by a sense of apprehension of a perceived threat.

Today We Will Discuss The feelings of anxiety and stress that some athletes encounter before and during performance. We will explain how anxiety is defined. How different people react to it. How it can be managed.

Anxiety…What Is It? Trait Anxiety The level of anxiety you generally feel all the time. How “anxious” a person is. State Anxiety Temporary feeling of anxiety in particular situation. Before or during a game

Anxiety…What Causes It? Audience Fans Friends/Family Coaches Scouts Fear of Failing High pressure to succeed …can lead to choking 2010 Boston Bruins The “What If’s” start happening

The difference lies with who can CONTROL it! Anxiety…Who Gets It? Everyone!!! The difference lies with who can CONTROL it!

Anxiety…When Does It Happen? Before Performance Days, Weeks, maybe Months Immediately During Mismanaged during can lead to CHOKING. Rory McIlroy 2011 Masters

Anxiety…How Does It Happen? Physical Emotional Pounding heart. Sweating. Stomach upset or dizziness. Frequent urination or diarrhea. Shortness of breath. Tremors and twitches. Muscle tension. Headaches Apprehension, Distress, Dread, Nervousness, Feeling overwhelmed, Panic, Uneasiness, Worry, Fear or terror, Jumpiness or edginess

Anxiety…How Do We Control It? Positive Self-Talk Breathing Control and Breathing Techniques Relaxation Control and Relaxation Techniques Imagery and Visualization

Breathing Control How do you BREATH When resting? During the day? When stressed (physically or mentally)? Simply controlling your breathing rids your system of stress and tension. Helps you to focus on the present. HERE AND NOW!

Breathing Techniques Nostril Breathing Elongating your Breathing Diaphragm Breathing

Nostril Breathing Lets get rid of “Mouth Breathing”!!! Inhale through your nose Exhale through your nose or mouth Focus on big, deep breaths Try to do all day long…regardless of activity

Elongate Your Breathing Technique: The 12 Second Breath Breath in through your nose for a count of 1, 2, 3, 4… Hold for…5, 6… Exhale through mouth or nose for a count of 7, 8, 9, 10, 11, 12, Repeat for at least 1 MINUTE…or longer.

Diaphragm Breathing Diaphragmatic breathing involves a muscle in the abdomen called the diaphragm. Place your LEFT hand on your ABDOMEN and the RIGHT on your upper CHEST. As you breathe in your LEFT hand should move out and your RIGHT hand should remain relatively still.

Relaxation Control Relaxation is a necessary component of sport performance Sometimes less is more Practicing relaxation training daily will help decrease physical and mental stress and tension

Progressive Muscle Relaxation (PMR) PMR Involves alternating between tensing and relaxing various muscle groups throughout your body at one time. Controlling muscle tension requires great self-awareness. IMPROVING FOCUS!

PMR Contract each muscle group to about 50% Not enough to hurt or cramp yourself, but enough to feel it. Hold each contraction about 6-8 seconds, then allow the muscle to fully relax. BREATH, BREATH, BREATH!!! Focus on your breathing technique as well

PMR Use this exercise to target each muscle group of the body. Position yourself in a comfortable reclining chair, couch, bed, or floor (while you practice) Empty your mind of everything for the next few minutes.