Anxiety Measurement / Stress Management lesson summary

Anxiety can be measured in 3 main ways - observation, biofeedback & self-report questionnaires. Observation can give accurate, ecologically valid results as it takes place in the sporting environment.    However, the observer's measurements are subjective and they must know the performer to note any unusual behaviour.
Biofeedback measures physiological responses such as heart rate and sweat, therefore these measurements are reliable. However, they lack ecological validity and could be a natural reaction to being evaluated.
Questionnaires are easy and cheap to administer with large numbers. However, performers may lie, misinterpret questions or give socially desirable responses.
The State Trait Anxiety Inventory (STAI) measures state and trait anxiety separately using generic, non sport-specific questions.
The Sport Competition Anxiety Test (SCAT) measures trait anxiety. Therefore is also a predictor of state anxiety. It asks sport-specific questions.
The Competition State Anxiety Inventory 2 (CSAI-2) measures somatic anxiety, cognitive anxiety and confidence separately.

Anxiety Management techniques should match the type of anxiety (cognitive or somatic). They need to be learned / practised, can distract the performer or block out the stress or calm the performer down.
Cognitive techniques include:
Thought Stopping: uses a mental or physical action, word or cue, re-directing thoughts to positive, calm ones.
Self Talk: develops positive thoughts to replace negative to break bad habits or remind them of key techniques.
Imagery: uses positive mental pictures of perfect performances to remove anxiety. There are 2 types. Internal sees what the performer would see and is good for kinaesthesis. External sees themselves completing the movement and is good to correct technique.
Attention control: focusing on the correct type of attention for the sport - broad or narrow, internal or external.
Goal Setting: Performance goals take away the anxiety of Outcome goals and should be set using SMARTER principles.
Somatic techniques include:
Progressive Muscular Relaxation: contracts then relaxes muscles starting with peripheral muscles moving inwards, reducing tension of muscles.
Breathing control: uses deep, diaphragmatic breathing, in through the nose, out through the mouth.
Centering: focuses energy on the centre / core of the body using repeating key words or mantra.
Biofeedback: can be used as a learning tool to acknowledge when anxious and then use other techniques to reduce stress.

Anxiety Measurement & Management

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Arousal theories lesson summary

Drive theory suggests that as arousal increases, performance increases. However, with high arousal, the Dominant Response takes over. This Dominant Response or habit is the most well-learned response or the one most likely to occur. Therefore, an expert's DR is well-learned and is likely to be a good one, meaning they will perform well with high arousal. A beginner's DR is not well-learned and is likely to be a poor one, meaning they will perform badly with high arousal.
Inverted-U theory suggests that as arousal increases performance increases up to an optimal point which is moderate levels of arousal. However, as arousal increases past this point, performance decreases. Cue Utilisation theory explains why this is the case. This theory suggests that with low levels of arousal, focus is too broad and the performer takes in too many cues. Selective attention occurs with moderate arousal and high levels of arousal mean attentional narrowing occurs, meaning the performer takes in too few cues.
Individual Zone of Optimal Functioning suggests that there is a zone of optimal arousal, not a point and that different performers have their zone at different levels of arousal. Some performers enjoy low levels of arousal or remaining calm, others enjoy being pumped up with high levels of arousal. Where the zone is can depend on 3 main factors - personality, the task and experience. Extroverts enjoy high levels of arousal whereas introverts like low levels of arousal. Complex skills require low levels of arousal whereas simple skills need high levels. Experts can deal with high levels of arousal whereas beginners cannot and need low levels.
Catastrophe theory looks at the relationship between arousal and performance under conditions of high cognitive anxiety. Under these conditions, performance increases as arousal increases and indeed a performer can have an excellent performance if they keep arousal under control. However, if over-arousal occurs, a dramatic decline in performance (catastrophe) occurs. If the performer has time (half time, timeout etc) to lower their arousal levels, they may be able to get back to optimal performance.
Peak Flow occurs with the best performances. It happens when the performer is in the zone with optimal levels of arousal. The performer is extremely confident and focused and success seems effortless.

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Arousal theories lesson