mr beaumont. understand the four main techniques of controlling somatic anxiety be able to perform...
TRANSCRIPT
Mr Beaumont
Somatic Techniques for Controlling Anxiety and Stress
andGoal Setting
Mr Beaumont
Objectives
• Understand the four main techniques of controlling somatic anxiety
• Be able to perform some of the controlling techniques
• Consider the different aspects of goal setting
Mr Beaumont
Biofeedback
Monitoring physiological variables affected by somatic anxiety
Heart rate = pulse meter or HR monitorMuscle tension = EMGSweating = GSRBlood pressure = sphygmomanometerBreathing rate = Spirometer
Involves concentrating on the monitor while thinking pleasant thoughts
Eventually the performer will see there HR drop, which in turn means there somatic anxiety is being reduced
Mr Beaumont
Breathing Control
Involves learning to breath deeply, know as diaphragmatic breathing
Big deep breathes in through the nose and out through the mouth
Allows the lungs to fill fully with air rather than normal shallow breathing
People shallow breath due to body image in today’s society
Can help lower HR and stabilise or lower blood pressure
Mr Beaumont
Centering
Very similar to breathing control, focusing on rate of breathing and maintaining a slow and steady pace
Performer focuses on his breathing rate to distract themselves away form the cause of anxiety
A deep breath, often followed by a key word (often repeated) allows the performer to relax and focus back on the important cue
Can be used at every break, rest period or pause in play
Lets you stay in the present situation, dropping any negative thoughts and negative ‘baggage’
Mr Beaumont
Progressive Muscular Relaxation
Also known as PMR
When muscular tension occurs before or during a performance PMR can be used to relax tense muscles
Involves extreme tension of muscles followed by conscious relaxation
Contract muscles for a few seconds, relax then, then consciously relax them
Progressive techniques starts with the extremities and works towards middle of the body
Mr Beaumont
Remember!!!!
All somatic techniques involves distracting the performer away from the anxiety causing situation
All techniques focus on reducing physiological factors associated with somatic anxiety
Breathing and HR are key factor is most of the techniques
All require learning and practice
Mr Beaumont
Goal SettingGoal setting can help any performer, novice or elite performer to make significant improvements in performance over a short or prolonged period of time
Effective goal setting can:
•Provides direction for our efforts•Improves selective attention•Increases motivation•Promotes task persistence•Increases self confidence•Reduce anxiety
Mr Beaumont
Different types of Goal Setting
There are three main types of goal setting:
Outcome Goals – Performer achieving a certain result / qualifying or winning
Performance Goals – judged against others or themselves e.g Personal bests
Process Goals – Focus on better techniques and tactics
Mr Beaumont
Outcome Goals
Performer must achieve a certain results , qualify for the next round or win the situation they are in
Does not matter how the result was achieved
Achieving these types of goals increase motivation – performer who are motivated by these goals are outcome-goal orientated
Can cause anxiety if result is not achieved
Sometimes achieving the goal is outside the control of the performer due to opposition, officials, weather or any other factor involved in the situation
Not always the best type of goal to set
Mr Beaumont
Performance Goals
Can be extremely simple or extremely difficult
Isn’t focused on the outcome of the situation, just how well the performer is doing
Realistic performance goals can help reduce anxiety by distracting the performer away from the outcome of the situation
Helps maintain motivation if not increase it
Mr Beaumont
Process GoalsNot associated with the outcome of the situation
Involves refining techniques and trying out new or improved tactics
Can influence performance goals:
E.G
Using a longer follow through during a place kick could improve the length of the resulting kick, leading to the achievement of a performance goal such as kicking 3 out of 5 kicks from the 10m line