Competitive AnxietyCompetition can cause athletes to reactboth physically and mentally in a mannerwhich can negatively affect theirperformance abilities. Stress, arousal andanxiety are terms used to describe thiscondition.
Symptoms of Anxiety:Anxiety can be recognized on three levels Cognitive - by particular thought process Somatic - by physical response Behavioral - by patterns of behavior
CognitiveIndecision Sense of confusionFeeling heavy Negative thoughtsPoor concentration IrritabilityLoss of confidence Images of failureFeeling rushed Feeling weak
SomaticIncreased blood pressure Pounding heartIncreased respiration rate SweatingClammy hands and feet Butterflies in the stomach Adrenaline surge Dry mouthNeed to urinate Muscular tensionTightness in neck and shoulder Trembling Incessant talking BlushingPacing up and down Distorted visionTwitching YawningVoice distortion Nausea
BehavioralBiting fingernailsLethargic movementInhibited posturePlaying safeIntroversionFidgetingAvoidance of eye contactCovering face with hand
SCATSports Competition Anxiety Test.Assessing your anxiety.
Relaxation The five breath technique:Take a deep breath and allow your face and neck torelax as you breathe outTake a second deep breath and allow your shouldersand arms to relax as you breathe outTake a third deep breath and allow your chest, stomachand back to relax as you breathe outTake a fourth deep breath and allow your legs and feetto relax as you breathe outTake a fifth deep breath and allow your whole body torelax as you breathe outContinue to breathe deeply for as long as you need to,and each time you breathe out say the word relax inyour minds ear
Meditation for Relaxation: “A”Sit in a comfortable position and adopt a relaxedposturePick a short focus word that has significant meaningfor you and that you associate with relaxation ( relax,smooth, calm, easy, float,)Slowly close your eyesRelax all the muscles in your bodyBreathe smoothly and naturally, repeating the focuswordBe passive so that if other thoughts enter your mind,dismiss them with, Oh well and calmly return to thefocus word - do not concern yourself with how theprocess is goingContinue this for 10 to 15 minutes as required.
“B”Lie down on your back in a comfortable position andclose your eyesRelax all your muscles, beginning at your feet andprogressing to your faceBreathe through your nose and become aware of yourbreathing. As you breathe out, say the word "won"silently to yourself. For example, breathe in . . . out,"won"; in . . . out, "won"; and so on. Continue for 20minutes. You may open your eyes to check the time, butdo not use an alarm. When you finish, lie quietly forseveral minutes at first with closed eyes and later withopened eyes.
How can we control Anxiety?The 4Cs: Concentration: ability to maintain focus. Confidence: believe in ones abilities. Control: maintain emotional control. Commitment: continue working to agreed goals.
Concentration:This is the mental quality to focus on the task inhand. If the athlete lacks concentration then theirathletic abilities will not be effectively orefficiently applied to the task. Research hasidentified the following types of attention focus:Broad Narrow continuum - the athlete focuseson a large or small number of stimuliInternal External continuum - the athlete focuseson internal stimuli (feelings) or external stimuli(ball)
The demand for concentration varies with the sport:Sustained concentration:distance running, cycling, tennis, squashShort bursts of concentration:cricket, golf, shooting, athletic field eventsIntense concentration:sprinting events
Confidence:Confidence results from the comparison an athletemakes between the goal and their ability. The athlete willhave self confidence if they believe they can achievetheir goal. (You only achieve what you believe).When an athlete has self confidence they will tend to:persevere even when things are not going to plan, showenthusiasm, be positive in their approach and take theirshare of the responsibility in success and fail.To improve their self confidence.visualize previous good performance to remind them ofthe look and feel
Self ConfidenceThoughts - positive thoughts of successFeelings - excited, anticipation, calm, elation, preparedFocus - on self, on the taskBehavior - give maximum effort and commitment, willing to take chances, positive reaction to set backs, open to learning, take responsibility for outcomes
Control:Identifying when an athlete feels aparticular emotion and understanding thereason for the feelings is an importantstage of helping an athlete gain emotionalcontrol. An athletes ability to maintaincontrol of their emotions in the face ofadversity and remain positive is essentialto successful performance.
Commitment:Sports performance depends on theathlete being fully committed to numerousgoals over many years. In competition withthese goals the athlete will have manyaspects of daily life to manage. The manycompeting interests and commitmentsinclude work, studies, family/partner,friends, social life and otherhobbies/sports
Within the athletes sport, commitment can be undermined by:A perceived lack of progress or improvementNot being sufficiently involved in developing thetraining programNot understanding the objectives of the trainingprogramInjuryLack of enjoymentAnxiety about performance - competitionBecoming boredCoach athlete not working as a teamLack of commitment by other athletes
THANK YOUPRESENTED BY: SYED REHAN UDDIN Physical Education Department
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