SPORTS PSYCHOLOGY Strand 2.

SPORTS PSYCHOLOGY Strand 2

FIVE PSYCHOLOGICAL PHASES – VIDEO CLIP

FIVE PSYCHOLOGICAL PHASES
Phase One: DENIAL Athletes commonly deny the seriousness of the condition “Nothing is really wrong” “This can’t happen to me”

Phase Two: ANGER Athletes often become angry with themselves, those around them, & everything in general “Why me?” “What did I do wrong?” “It’s not fair” **May lose interest in rehab**

BARGAINING Phase Three: Athlete becomes aware of real nature of injury & begins to have doubts about situation – leads to bargaining **Pressure on therapy staff to “work miracles”

Phase Four: Depression – Athlete becomes aware of the nature of the injury & recovery time, depression may set it.

Phase Five: Acceptance – Athlete becomes resigned to situation. Applies maximal effort to rehab Accepts limitations & focuses on getting back to participation.

ATHLETES WHO DENY PAIN OR LOSS OF FUNCTION
-Some athletes can tolerate high levels of pain -They think it is to their advantage not to acknowledge pain or an injury -Fear they will lose playing time if coaches, trainers know they are hurt.

ATHLETES WHO VIEW INJURY AS A SOURCE OF RELIEF
An injury can provide a socially acceptable reason to avoid the pressure to succeed. If an athletes can’t compete because of an injury, they can’t fail.

GOALS Allows for long & short term motivation
Enables athletes to track progress Raises self-confidence Makes it easier for athletes to separate what is important Help organize the quality of daily training Should be: Written down Positive Associated with a reward

PERFORMANCE GOALS Achieving individual skills or behavior
Allows athlete to set goals over things they have control of More effective

PERFORMANCE GOAL EXAMPLES
1. I will complete my strength training program three days per week all year long 2. I will stay after practice on Wednesdays and Fridays to take 50 extra shots with my right foot and 50 extra shots with my left foot 3. I will watch game film at least two hours every week and write down three key tactical points for each video session 4. I will complete five, five-minute imagery sessions each week all season long

10 Guidelines for Creating Performance Goals
1. Goals should be difficult but realistic to achieve (Unrealistic goals create anxiety and disbelief) 2. Goals should be specific, observable and measurable 3. Set proximal (short term) as well as distal (long term) goals 4. Set performance or technique goals rather than outcome or do your best goals 5. Write your goals down ("ink what you think")

6. Discuss your goals with at least one other person 7. Set the goals yourself rather than simply adopt someone else's goals for you 8. Provide and get goal support through interactions with coaches, teammates and other important people in your life

9. Evaluate your goal effectiveness and adjust the goal difficulty in the future so those goals are optimally challenging for your current abilities and your future potential 10. Set goals in each of the four pillars of sport: technical, tactical, psychological and physiological

OUTCOME GOALS Directed towards the end result
Usually based on the reward of winning Athletes generally have little or no control over other competitors, which affect outcome goals Can increase pressure the athlete feels to be the best

SMART GOALS How to write goals that will increase an athlete’s chance of achieving the goal Specific – well defined – what, why, how Measurable – how to know the goal is achieved (times, distances, measurements) Adjustable – can change goal as needed Realistic – the goal is something the athlete is willing to work for and is able to accomplish Time – should have a time frame for completing the goal

FOCUSED BREATHING Can help reduce stress & anxiety
Slow rhythmic paced breathing In through the nose, out through the mouth Belly breathing – extend the belly instead of the chest rising.

VISUAL IMAGERY - DEFINITION
Imagining a specific environment or performing a specific activity using as many senses as possible in a calm and relaxed manner.

VISUAL IMAGERY GENERAL GUIDELINES
Imagine performing skills very well & successful

Sight Use as many senses as possible: Creating visual imagery is a state of mind. It involves the reproduction of what we see.

Use as many senses as possible: Hearing

Use as many senses as possible: Touch

Use as many senses as possible: Smell

Use as many senses as possible: Kinesthetic Making a mental picture pertaining to movements Visualize the movements related to the athletes sport.

Internal & external perspectives should be used

Athletes should control their mental images, making sure they see themselves perform as they want to.

IMAGERY, REHABILITATION, & HEALING
Imagination of athletes can greatly influence their response to an injury

Athletes can control their visual images to direct aid in rehab and healing Imagine themselves in a specific environment or performing a specific activity at a high level with correct form.

Imagine injured tissue healing

Mentally practice returning to activity and regaining full movement

IMAGERY & IMPROVING PERFORMANCE
Athletes “see” themselves being successful & achieving goals Perform skills at high levels Seeing desired performance outcomes Complete a mental run through of the performance Mange energy levels Refocus Evaluate performance

PROGRESSIVE MUSCLE RELAXATION
Reduce stress by learning to relax Systematically tense and relax muscles throughout the body Most common progressions run from toes to head or head to toes Let the tension dissolve, let go of the tension, let the tension flow out of the body

STALENESS Definition – loss of vigor, initiative, & successful performance, may be the beginning of burnout Influences: Long seasons Monotony High levels of stress Poor eating habits Rewards are minimum

BURNOUT Definition – state of physical, mental, and emotional exhaustion where an individual has their abilities to cope with minor daily frustrations decreased and their ability to cope with major problems paralyzed Characterized by loss of motivation and interest

INTERVENTIONS TO TREAT STALENESS/BURNOUT
Remove from activity

Take time off

Athlete have more control

Decrease emotional demands

Avoid repetition

Sufficient attention to complaints & small injuries

Supportive & caring environment

Anxiety - Generalized Anxiety Disorder
People with generalized anxiety disorder display excessive anxiety or worry for months and face several anxiety-related symptoms. Strand

Anxiety - Generalized Anxiety Disorder
Symptoms include: Restlessness or feeling wound-up or on edge Being easily fatigued Difficulty concentrating or having their minds go blank Irritability Muscle tension Difficulty controlling the worry Sleep problems (difficulty falling or staying asleep or restless, unsatisfying sleep)

Anxiety – Trauma Induced
Posttraumatic stress disorder (PTSD) A serious potentially debilitating condition that can occur in people who have experienced or witnessed: -war -a natural disaster -serious accident -terrorist incident -sudden death of a loved one -violent personal assault such as rape -other life-threatening events. Strand

Anxiety – Trauma Induced
Most people who experience such events recover from them, but people with PTSD continue to be severely depressed and anxious for months or even years following the event. Strand

Anxiety – Stress Related
Stress is how the brain and body respond to any demand. Every type of demand or stressor—such as exercise, work, school, major life changes, or traumatic events—can be stressful. Stress can affect your health. It is important to pay attention to how you deal with minor and major stress events so that you know when to seek help. Strand

Anxiety – Stress Related Five things to know
1. Stress affects everyone Everyone feels stressed from time to time. Some people may cope with stress more effectively or recover from stressful events more quickly than others. There are different types of stress—all of which carry physical and mental health risks. A stressor may be a one time or short term occurrence, or it can be an occurrence that keeps happening over a long period of time. Strand

1. Stress affects everyone Examples of stress include: Routine stress related to the pressures of work, school, family and other daily responsibilities Stress brought about by a sudden negative change, such as losing a job, divorce, or illness Traumatic stress (mentioned in PTSD section) Strand

2. Not all stress is bad Stress can motivate people to prepare or perform, like when they need to take a test or interview for a new job. Stress can even be life-saving in some situations. In response to danger, your body prepares to face a threat or flee to safety. In these situations, your pulse quickens, you breathe faster, your muscles tense, your brain uses more oxygen and increases activity—all functions aimed at survival. Strand

3. Long-term stress can harm your health Health problems can occur if the stress response goes on for too long or becomes chronic, such as when the source of stress is constant, or if the response continues after the danger has subsided. With chronic stress, those same life-saving responses in your body can suppress immune, digestive, sleep, and reproductive systems, which may cause them to stop working normally. Strand

3. Long-term stress can harm your health Different people may feel stress in different ways. For example, some people experience mainly digestive symptoms, while others may have headaches, sleeplessness, sadness, anger or irritability. People under chronic stress are prone to more frequent and severe viral infections, such as the flu or common cold. Strand

3. Long-term stress can harm your health Routine stress may be the hardest type of stress to notice at first. Because the source of stress tends to be more constant than in cases of acute or traumatic stress, the body gets no clear signal to return to normal functioning. Over time, continued strain on your body from routine stress may contribute to serious health problems, such as heart disease, high blood pressure, diabetes, and other illnesses. Strand

4. There are ways to manage stress The effects of stress tend to build up over time. Taking practical steps to manage your stress can reduce or prevent these effects. Strand

4. There are ways to manage stress The following are some tips that may help you to cope with stress: Recognize the Signs of your body's response to stress, such as difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy. Talk to Your Doctor or Health Care Provider. Get proper health care for existing or new health problems. Get Regular Exercise. Just 30 minutes per day of walking can help boost your mood and reduce stress. Strand

4. There are ways to manage stress Try a Relaxing Activity. Explore stress coping programs, which may incorporate meditation, yoga, tai chi, or other gentle exercises. For some stress-related conditions, these approaches are used in addition to other forms of treatment. Schedule regular times for these and other healthy and relaxing activities. Strand

4. There are ways to manage stress Set Goals and Priorities. Decide what must get done and what can wait, and learn to say no to new tasks if they are putting you into overload. Note what you have accomplished at the end of the day, not what you have been unable to do. Stay Connected with people who can provide emotional and other support. To reduce stress, ask for help from friends, family, and community or religious organizations. Strand

5. If you’re overwhelmed by stress, ask for help from a health professional You should seek help right away if you have: - suicidal thoughts -are overwhelmed -feel you cannot cope -are using drugs or alcohol to cope. Strand

SafeUT Smartphone App Provides confidential crisis intervention to youth through chats, calls, & texting – right from your smartphone 24/7. Provides: -supportive or crisis counseling -suicide prevention -referral services Helps anyone with emotional crises, bullying, relationship problems, mental health, or suicide related issues.

- https://www.britannica.com/science/phobia
Anxiety – Phobias Definition: An extreme, irrational fear of a specific object or situation. Phobias are thought to be learned emotional responses. It is generally held that phobias occur when fear produced by an original threatening situation is transferred to other similar situations, with the original fear often repressed or forgotten. -

Anxiety – Phobias People with specific phobias work hard to avoid common places, situations, or objects even though they know there's no threat or danger. The fear may not make any sense, but they feel powerless to stop it.

Anxiety – Phobias Specific phobias commonly focus on animals, insects, germs, heights, thunder, driving, public transportation, flying, dental or medical procedures, and elevators. Although people with phobias realize that their fear is irrational, even thinking about it can often cause extreme anxiety.

Strand 2.4 http://www.psychologywizard.net/therapies-for-phobias.html
Anxiety – Phobias Strand

DEPRESSION Depression is a common but serious mood disorder. It causes severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working. To be diagnosed with depression, the symptoms must be present for at least two weeks. Strand 2.5

DEPRESSION – Risk Factors
Personal or family history of depression Major life changes, trauma, or stress Certain physical illnesses and medications Strand 2.5

DEPRESSION – Treatment
1. Medications 2. Psychotherapy (talk therapy; AKA counseling) 3. A combination of the two. If these treatments do not reduce symptoms, electroconvulsive therapy (ECT) and other brain stimulation therapies may be options to explore. No two people are affected the same way by depression and there is no "one-size-fits-all" for treatment. It may take some trial and error to find the treatment that works best for each individual. Strand 2.5

DEPRESSION – Beyond Therapy Things you can do
Try to be active and exercise. Set realistic goals for yourself. Try to spend time with other people and confide in a trusted friend or relative. Try not to isolate yourself, and let others help you. Strand 2.5

DEPRESSION – Beyond Therapy Things you can do
Expect your mood to improve gradually, not immediately. Postpone important decisions, such as getting married or divorced, or changing jobs until you feel better. Discuss decisions with others who know you well and have a more objective view of your situation. Continue to educate yourself about depression. Strand 2.5

SPORTS PSYCHOLOGY Strand 2.

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