sports psychology

1. SPORTS &
PSYCHOLOGY
BY
QURRAT-UL-AIN
(Sports Psychologist
PSB), Psychotherapist,
CBT Trainer,
Hypnotherapist,
Member of American
Psychological
Association)

2. DEFINING
SPORTS
Physical Activity
PSYCHOLOGY
Study of Mental functioning
and Behavior
Mental functions-----Cognitions, thinking, sensing & reasoning
Behaviour ----- The way in which an athlete act or respond.

3. Bod
y
Min
d
Spirit
YO
U

4. SPORTS PSYCHOLOGY
Is a science in which
principles of
psychology are
applied in a sport &
exercise setting.
Sport psychology deals
with the increase of
performance by the
management of
emotions and the
minimization of
psychological
effects of injury
and poor
performance.

5. INCREASE PERFORMANCE
Management of emotions
• (Joy, sadness, fear, surprise, anger)
Minimization of psychological
effects of injury & poor
performance

7. Feeling of Disgust

8. excitement

9. Anger & sadness

10. REDUCE ANXIETY AND NEGATIVE STRESSORS
(FEAR OF ATHLETIC INJURY)
Anxiety and negative stressors are the
most common psychological issues that
accompany athletic injury. An athlete's
response to injury, also known as cognitive
appraisal, is influenced by both situational
and personal factors. In addition,
behavioral and emotional responses
have an effect on the mental and physical
recovery from injury. Coping skills in
sport psychology are very important in
aiding an athlete to a full and healthy
recovery. Mental imagery,, relaxation,
positive self-talk, and goal settings are
examples of coping skills that may
influence positive behavioral and
emotional outcomes such as anxiety
reduction and positive outlook.

11. MENTAL
TRAINING
TECHNIQUES
Goal Setting
Concentration
Anxiety and
arousal
control
Relaxation
Techniques
Focusing
Centreing
Positive self-
talk
Visualisation

12. Goal setting
It is very important to make
realistic goals. They should not be
extraordinary and unreachable.
Firstly, discover your strengths,
your fortes and also your limits;
only then, set your goals. You
should also have a blueprint of
your plan. Your action plan must
be flexible, so that it lasts long.

13. MENTAL TRAINING TECHNIQUES
VISUALIZATION
Visualization is the mental
rehearsal technique which
involves the
athletes creating a picture in their
minds. This may be either an
internal
or external picture.
In order for visualization to work
effectively, the person must firstly,
believe that
the strategy is effective and
secondly that it is a skill which
requires practices,
patience and time.

15. Consistency
Steadiness and regularity in your actions is
very essential. It is possible that you may
get discouraged or tired, after the initial
excitement is over. But, you have to self-
motivate and be focused.
Strengthen your interest and desire to
succeed. Do not complain about lack of
resources or unsuitable situations. If you
are really determined, you will accomplish
your goal. You must not let any kind of
obstacles affect you or your action plans.

17. POSITIVE SELF TALK
 7 Simple Steps to Successful
Self Talk:
 1. Find an ideal time and quiet place where
you will not be disturbed. Read completely
over the following list of positive self talk
affirmations.
 2. Spend as much time as you can each
day reading these statements aloud to
yourself. When you cannot say them aloud
practice them silently in your head.
 3. The goal is to picture the words and
discover the emotions that are generated.
Feel the feelings of each statement as you
read them aloud.
 4. As you read them over and over, start to
identify the sentences and words that
appeal to you the strongest. Honor yourself
and your feelings on what is best. Write
down the words you are most attracted to
on a separate piece of paper.
 5. Take your most attractive affirmations and
ensure you read them daily. For the quick
and powerful results be sure to read them
first thing in the morning and last thing before
you go to sleep. These are the times of day
when your body is most influenced by the
words and pictures you feed it.
 6. Record your thoughts, observations,
reactions as this process unfolds. Remember
the goal is to alter or change the word and
sentences until they feel very personal and
powerful. You have found a powerful
affirmation when it makes “goose pimples”
stand up every time you read it.
 7. When you feel emotional every time you
read the statement your goal is to next put
this in as many places as possible that you
will notice them. For example, how about
placing a reminder on your cell phone, your
computer screensaver, your bathroom mirror,
in your car, or any where else you will notice
it.

18. POSITIVE SELF STATEMENTS
 I am emotionally stronger
than I think
 I can see myself acting in
peaceful ways
 I remain flexible
 It is possible for me to
remain calm under
stressful circumstances
 I am the greatest by
MUHAMMAD ALI BOXER
 I choose to access my self-
confidence
 I am a loving person
 I feel clear, focused and
light
 I free myself by accepting
the way that life seems to
appear at present
 I have all that I need at
every moment

19. NEVER QUIT
If you follow the right plan
and procedure, you are
sure to succeed. But, there
may be times when things
can go wrong. However,
you must never lose hope.
Keep on trying, find out
what is wrong but do not
quit. Memorize the famous
quote, Losers quit when
they are tired,
Champions quit when
they hold gold.

20. NICK VUJICIC
 NO ARMS
 NO LEGS
 But
 HUGE HEART

28. Relaxation techniques
Biofeedback
Meditation
Autogenic training
Progressive relaxation

29. Progressive Relaxation
Chest breathing
Abdominal breathing
Tensing & Relaxing
muscles

30. CHEST BREATHING

31. ABDOMINAL BREATHING

32. TENSING & RELAXING MUSCLES

33. Relaxation techniques can be useful in
Increasing
arousal
Reduce
anxiety
Reduce
stress
Reduce
depression
Helpful in
controlling
aggression

34. SPORTS DOWNFALL & ROAD MAP TO SUCCESS
Psychological Health
Satisfactory level
of Emotions
Cope with the
stressors of life
Work
productively
Behavioral
Adjustment
individual realize
his/her abilities
Unawareness
of

35. Coaches/ Trainers and managers
need to understand the value of
mental health and wellbeing
So, gear up and get started.
Reward yourself, even if you make
any single accomplishment.
Believe in yourself so that you can
easily self-motivate yourself.
Recall these self motivation skills
daily, and you are sure to succeed!