1. Why Regulate Arousal? Athletes who don’t effectively cope with stress may experience decreases in performance, as well as mental and physical distress. Athletes need to regulate arousal to stay focused and in control. (fingertap)

2. Self–Awareness of Arousal Must have awareness of your psychological states before you can control your thoughts and feelings. (journaling) Once you are aware of your optimal arousal, you can employ arousal regulation strategies (reduction, maintenance, induction). How individuals cope with anxiety and arousal is more important than how much anxiety they experience.

3. Recognize Symptoms of Arousal and State Anxiety Cold, clammy hands Constant need to urinate Profuse sweating Negative self-talk Dazed look in eyes (continued)

4. Cotton (dry) mouth Constantly sick Difficulties sleeping Recognize Symptoms of Arousal and State Anxiety Feel ill Headache (continued)

5. Recognize Symptoms of Arousal and State Anxiety Increased muscle tension Butterflies in stomach Inability to concentrate Consistently perform better in nonevaluative situations

6. Relaxation and Psyching Up Relaxation: removes localized tension facilitate recovery from fatigue promotes sleep and reduces insomnia

7. Muscle to Mind Techniques Somatic Anxiety Reduction Learn to control your breathing in stressful situations. Breath control When calm, confident, and in control your breathing is smooth, deep, and rhythmic. When under pressure and tense your breathing is short, shallow, and irregular.

8. Muscle to Mind Techniques Somatic Anxiety Reduction Learn to feel the tension in your muscles and then to let go of this tension. Notice the difference… Active vs. Passive PR Body scans Progressive relaxation

9. Muscle to Mind Techniques Somatic Anxiety Reduction Become more aware of your autonomic nervous system and learn to control your physiological and autonomic responses by receiving physiological feedback not normally available. Biofeedback

10. Mind to Muscle Techniques Cognitive Anxiety Reduction Teaches individuals to quiet the mind, concentrate, and reduce muscle tension by applying the basic elements of meditation. Meditation

11. Cognitive Anxiety Reduction A series of exercises designed to produce two physical sensations—warmth and heaviness—and, in turn, produce a relaxed state. Autogenic training

12. Mind to Muscle Techniques Multimodal Anxiety Reduction Teaches a person specific integrated coping responses, using relaxation and cognitive components to control arousal. Cognitive– affective stress– management training (SMT)

13. Multimodal Anxiety Reduction Coping with stress (using productive thoughts, mental images, and self- statements) in increasing amounts, thereby enhancing his or her immunity to stress. Stress– inoculation training (SIT)

14. The Matching Hypothesis An anxiety-management technique should be matched to problem: Is it more muscular or cognitive? Some “crossover” effects occur (e.g., somatic anxiety relaxation techniques produce cognitive anxiety relaxation as well).

15. On–Site Relaxation Tips Smile when you feel tension coming on. Have fun—enjoy the situation. Set up stressful situations in practice. Slow down, take your time. Stay focused on the present. Come prepared with a good game plan.

16. Signs of Underarousal Moving slowly, not getting set Mind wandering, easily distracted Lack of concern about how one will perform Lack of anticipation or enthusiasm Heavy feelings in legs, no bounce

17. Arousal–Inducing Techniques Increase breathing rate. “I am generating energy…” Use environment, spectators, opposition Use mood words and positive statements. Explode, go, bam... Listen to music. Use energizing imagery. Do a precompetitive workout.