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LESSON 8: ANXIETY, STRESS AND COPING IN SPORTS
ANXIETY
A subjective feeling of apprehension or perceived threat is accompanied by heightened physiological arousal. It denotes undesirably undesirability under harm or threat in a potentially unpleasant environment. In effect, it develops physiological arousal as an involuntary response that results in the excitation of various organs of the body like the increase of heartbeat, raised blood pressure, or release of sweat from the body, are derived from cognitive functioning.
MODELS OF ANXIETY
Multidimensional Model - Competitive anxiety and is composed o a cognitive and a somatic component controlled independently of one another. Both components have different effects on performance. the cognitive component has negative expectations off ones ability to perform and the possible outcomes of failure effects in experiencing anxiety, on the other hand, somatic such as a component increase in arousal has the with physiological negative effects like rapid heartbeat, increased muscle tension, difficulty of breathing, cold hands, and nausea
TRAIT ANXIETY - A predisposition to perceive a certain environmental situations as threatening and to respond to this situation with increase state anxiety.
STATE ANXIETY - Immediate Emotional state , characterized by apprehension, fear, tension, and an increase in physiological arousal.
COGNITIVE ANXIETY - Mental component of anxiety caused by such things or hear of negative social evaluation, fear of failure, and lost of self– esteem.
SOMATIC ANXIETY - Bodily Component of Anxiety form the perception of such physiological responses.
STRESS
Stress can be defined as any type of change that causes physical, emotional, or psychological strain. Stress is your body's response to anything that requires attention of action.
SYMPTOMS OF STRESS
Physical Symptoms
Increase in heart rate
Increase in Sweating
Butterflies in stomach
Rapid Breathing
Tense Muscles
Dry Mouth
A desire to urinate
Mental Symptoms
Worry
Confusion
Thinking III
Thinking is out of control
Behavioral Symptoms
Nervous
Mannerism
Scowling
Yawning
THEORY IN STRESS
Selye's Stress Theory
Hans Selye's stress theory as General Adaptation Syndrome (GAS), presents three stages of stress response namely; alarm, resistance, and execution.
Physiological Changes occurs in response to stress
Body Temperature
Respiratory System
Circulation
Cardiovascular System
COGNITIVE APPRAISAL
Primary
Judgment that an encounter is irrelevant and being-positive or stressful appraisal. Stressful appraisals refer to harm/loss, threat, and challenge.
Secondary
It refers to what can be done. It includes an evaluation whether a given coping option will accomplish what it is supposed to do.
Reappraisal
A changed appraisal based on new information from the environment and/or the individual.
COMPONENT OF STRESS
Situational Component
involves interaction between demands and personal and environmental resources.
Cognitive Component
Cognition plays an active role in understanding stress because the nature and intensity of emotional responses are a function of aspect such as appraisal of situational demand, appraisal of resources, appraisal of nature, personal meaning of those consequences.
Physiological Component
Biological responses have bi-directional or reciprocal Iinked to cognitive appraisal in the stress process.
Behavioral component
change in any one of the components can influence all of the others, and all of the components can be strongly influenced by personality and motivational factors.
MANAGEMENT OF STRESS AND ANXIETY
Anshel (1997) guidelines for managing anxiety
Focus on what you can control
Think about practice situations.
Remember the worst case scenario.
Keep active
Use pre-packaged interventions
Use cognitive strategies
COGNITIVE ANXIETY TECHNIQUE
Thought Stoppage - It is a technique to reduce negative thoughts and increase positive thoughts.
Reframing Technique - adopting a new or different way of explaining a situation.
STRESS MANAGEMENT
Developing a Positive Environment
Modeling.
Providing an Opportunity to Voice Needs and Concerns.
Behavioral Rehearsal
Assertiveness Training
Coping with Frustration
TIME MANAGEMENT
Set priorities.
Schedule task for efficiency
Set realistic Goals
Budget enough time
Break – up long term goals into short term one
Visualize
Keep track pf the task you put off
Consider doing your least favourite task first
Identify quick transitional task
Delegate responsibility
Say No! when necessary
Stop thinking, and alking about what you are going to do
SUMMARY
In sports, anxiety presents a particular conviction of uneasiness or intimidation, frequently accompanied by the physical reactions, such as an accelerated heartbeat, perspiration, or muscle stiffness. The essence of it is classified into trait anxiety (a common inclination to interpret the stimulating activities as vigorous), state anxiety (the very short-term fear and tension you may have), cognitive anxiety (mental strain caused by the discouraging fear of failure or a negative evaluation), and somatic anxiety (physical symptoms like nausea or rapid breathing). The Multidimensional Model explains the impact of cognition and somatic anxiety on the performance differing ways.
Stress, however, is the bodily capacity to respond to and withstand any demand or a challenge, which can appear through physical (rapid breathing, tense muscles), behavioral (nervous mannerisms, yawning), and mental symptoms (worry, confusion). Selye’s General Adaptation Syndrome (GAS) outlines three stress stages: alarm, resistance, and exhaustion, showing how the body responds physiologically. Stress is also affected by situational, cognitive, physiological, and behavioral components.
Management of stress and anxiety in sports entails such techniques as thought-stop, replacing the negative thoughts with positive ones, and using time management through goal setting and prioritizing. Other techniques include creating a positive environment, coping with frustration, and utilizing cognitive techniques for proper focus and self-reliance in the competition.
REFLECTION
While anxiety and stress are inseparable from sport, it is the manner in which they are handled by athletes that will determine the extent to which they achieve success and sustain wellbeing; the insights I gained from learning about various types of anxiety-trait, state, cognitive, and somatic-made me understand that stress is an issue both psychologically and physiologically. The relationship between the mind and body is remarkable and how negative thinking might manifest as a physical symptom within performance such as muscular tension or increased heart rateessational. However, it is the realization of coping strategies that leave a powerful impression. From thought stoppage to reframing, one must understand that anxiety is not just something to be gotten rid of but learned to live with, changing how one responds to it. Stress can be a motivator for improvement, but if not handled accordingly, burnout becomes its evil sibling. The General Adaptation Syndrome depicts a bodily reaction to extended stress; a good highlight of balance and recuperation was therefore made. Also, it makes me think about the ways I deal with stress in my life, be it sports, schoolwork, or daily challenges. Focusing on priorities and maintaining a positive mental attitude can contribute greatly. Resilience development and stress coping skills are surely valuable not only in the world of sports but will also contribute greatly to life in general.
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