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.