Arousal/Anxiety Management

Strategies
October8,2002
 Levels of Optimal Arousal
Whyarethesesoimportant?
Typicalapproaches
Problemswithpsychingup?
MilwaukeeBrewersexample
Whatkindsofstrategiesareappropriate?
 Matching Hypothesis
Interventionsmatchedtotypeofanxiety
willbemoreeffective
Highsomaticanxiety=techniquesfor
reducingphysiologicaltension,increase
relaxation
Highcognitiveanxiety=waystocontrol
negativethoughtsandcognitions
 Relaxation (Somatic)
Techniques
Someathletesmayhavelowlevelsof
arousalmoreuncommon
Problemwithanxiety/stressspiral
Relaxationprocedurestostopnegative
cycle
Progressiverelaxation,autogenictraining,
meditation,biofeedback
 Progressive Relaxation
Jacobson(1929,1938)
Cannotbetense/anxietyifmusclesare
completelyrelaxed
Subjectslieonbacks,armstosides
Goalistorelaxentirebodyinminutes
Practiceisessential
 Progressive Relaxation
Musclemustachievetensionbefore
relaxing
Gainappreciationfordifferencebetween
tension&relaxation
Eventuallycanrelaxwithouttensingthe
muscle
Jacobsonsprotocolfollowsaspecificorder
 Progressive Relaxation
Effectiveuserequireslotsofpractice
Mustbeabletoelicitinspecificsituations
Oftenusedinassociationwithother
strategiestoimproveperformance(e.g.,
imagery)
 Autogenic Training
Similartoautohypnosis
Schultz(1959)hypnotizedpatientsreported
heavinessinlimbs&warmthinbody.
Autogenictrainingdesignedtocreatethese
twostates
Limbsheavyduetolackoftension
Warmthfromdilationofbloodvessels
 Autogenic Training
Firststep:sixselfstatements:
Heavinessinarmsandlegs
Warmthinarmsandlegs
Warmthinchestandperceptionofreducedheart
rate
Calmandrelaxedbreathing
Warmthinsolarplexusarea
Sensationofcoolnessontheforehead
 Autogenic Training
Secondcomponent:useofimagery
Visualizeimagesofrelaxingscenes;focus
onwarmthandheaviness
Thirdcomponent:useofspecificthemes
Assistswithbringingaboutrelaxedstates;
useselfstatements
Ifeelquiet,mymindisatease
 Meditation
Individualattemptstofocusattentionon
oneobject,thought,sound,etc.
Placedincomfortable,quietposition
Commonlyusesmantra
Uncleareffectsofmeditationonathletic
performance
Doesreduceanxietyandtension
 Biofeedback
Humansmayvoluntarilycontrolfunctions
ofautonomicnervoussystem
Biofeedbackusesinstrumentstohelpwith
controlofANS
Cardiovascularsystem,cerebralactivity,
muscularactivity,skintemperature
Visualorauditoryfeedbackfrommeasures
 Biofeedback
Peoplewithchronicanxietyorillnesscaused
byanxietymaybenefit
Indirectlylearntocontrolanxiety/tension
Goalistolowerphysiologicalmeasures
withouthelpfrombiofeedbackequipment
Reviewofliteraturesuggeststhatbiofeedback
ishelpfulinfacilitatingathleticperformance
(Zaichkowsky&Fuchs,1988)
Problems with Arousal Control
Strategies
Primarilyarousalreducingstrategies
Donotdirectlyaffectappraisaltechniques
Variousarousallevelsareresponsiblefor
peakperformances
Relationshipamongarousal,emotion,
cognition,andperformanceiscomplex
 Cognitive Techniques
Designedtomodifyappraisalprocessessee
situationsaslessthreatening
Canlearnskillstoappraisesituationsasless
threatening,changeinterpretationofthe
situation,abilitiestomanagethesituation,
andcontrolresponseimpulses
Cognitiverestructuringandchanging
negativethoughts
 Cognitive Restructuring
Psychotherapeutictechnique,primarilyforclinical
populations
RationalEmotiveTechnique(Ellis,1982);
Athletescreateanxietyorangerbasedonirrational
thoughtpatterns
Needforperfection,needforsituationstobe
perfect,beliefthatotherswillalwaystreatyou
fairly/respectfully,selfworthbasedon
achievement
 Cognitive Restructuring
Clingingtoirrationalbeliefsmayleadto
dysfunctionalemotions,lowersport
satisfaction/lowerperformance
Threesteps:
Irrationalbeliefsleadtodistortedthinking,
preventingathletesfromcontrollingbehavior
Distortedthoughtsmustbechanged
Substitutefunctionalthoughtsfordistortedones
 Changing Negative Thoughts
Generallyclassifiedasselftalk
Similartocognitiverestructuring
Doesnotassumethatselfdefeating
thoughtsarebasedonirrationalbeliefs
Techniquesincludereplacingnegative
thoughts,reframing,selfinstructional
training
 Changing Negative Thoughts
Keystepisidentificationofnegative
thoughts
Developmentofpositivestatementsto
replacethenegativeones
Thisistoohard,Icantdothisreplaced
byIvelearnedhardskillsbefore,Ijust
needtoworkthroughit
 Changing Negative Thoughts
Thoughtstoppingincreasedawarenessof
negativethoughts
Selfinstructionaltrainingguidesbehavior
instressfulsituations(3,000mrunnerwho
ishavingfatiguerelatedpaininlast400m)
 Limitations of Cognitive
Interventions
Extensiveresearchsupportofbenefits
Cognitionsareveryfast
Occuralmostautomatically
Difficulttocontrol
Requiresextensivepractice/application
Arousal Energizing Strategies
(Psyching Up)
Underarousallevelsmaybeproblematicas
well
Playingagainstweakeropponent(NCAA
tournamentexample)
Manyathletesuseinappropriatestrategiesfor
gettingpsyched
Learningtousethebeststrategyforeach
personiscrucial
Arousal Energizing Strategies
GoalSetting
PepTalks
BulletinBoards
Publicity&NewsCoverage
FanSupport
SelfActivation
Coach,Athlete,andParentInteraction