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Sports Psychology basic presentation to WAFSU.org
Sports psychology studies how psychological factors affect athletic performance and how sports participation impacts mental and physical health. Its main goals are to optimize performance through techniques like mental imagery, goal setting, and positive self-talk, while also addressing mental well-being through clinical interventions. By focusing on both performance enhancement and mental health, sports psychologists enable athletes and coaches to achieve their fullest potential.
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Sports Psychology basic presentation to WAFSU.org
- 1. SPORT S PSYCHOL OGY ROAD TO AHEALTHY MIND AND BODY Dr ARGIN A GULANES PE Professor-USTP Claveria
- 2. SPORTSPSYCHOL OGY outline Definition of SportsPsychology Main Goal of Sports Psychology Key Aspects *Cognitive and Behavioral Strategies (Mental Imagery, Goal Setting, Positive Self-Talk) *Mental Well Being (Depression, Anxiety, Eating Disorder, Substance Abuse) Counseling and Clinical Interventions *Consultation and Training Summary Conclusion
- 3. SPORTS PSYCHOL OGY Sports psychology isthe scientific study of the psychological factors that influence athletic performance and how participation in sports and exercise affects psychological and physical factors (Weinberg & Gould, 2019).
- 4. MAIN GOAL To optimize athleticperformance and enhance mental well-being (Dosil, 2006).
- 5. KEY ASPECTS COGNITIVE &BEHAVIORAL STRATEGIES The process of creating a mental visualization of performing an activity successfully without physical movement. It involves all the senses to create a vivid and detailed experience. 1. MENTAL IMAGERY
- 6. HOW IT WORKS Athletes mentallyrehearse their sports performance, simulating the conditions, movements, and outcomes. SIMULATION Engages similar neural pathways as physical practice, reinforcing muscle memory and technique. ACTIVATION
- 7. BENEFITS of Mental Imagery PerformanceEnhancement Recovery Anxiety Reduction
- 8. COGNITIVE & BEHAVIORAL STRATEGIES Theprocess of establishing specific, measurable, achievable, relevant, and time-bound (SMART) objectives to guide athletes' training and performance improvement. KEY ASPECTS 2. GOAL SETTING
- 9. SMAR T FRAMEWORK SPECIFIC Clear andDetailed: Goals should be precise and specific to avoid ambiguity. MEASURABLE ACHIEVABLE RELEVANT TIMELY Quantifiable: Goals should include criteria that allow for tracking progress. Realistic: Goals should be challenging yet attainable based on the athlete's current abilities. Aligned with Long-Term Objectives: Goals should be relevant to the athlete’s broader aspirations and interests. Deadline-Oriented: Goals should have a clear timeline or deadline.
- 10. GOAL- SETTING BENEFI TS MOTIVATION Drive and Commitment:Well- defined goals provide motivation and a sense of purpose. ENHANCED PERFORMANCE Focus: Clear goals help athletes concentrate their efforts on specific areas of improvement. CONFIDENCE BOOST Sense of Achievement: Achieving set goals boosts self-esteem and confidence. FEEDBACK & ADJUSTMENT Monitoring Progress: Goals offer a way to track progress and adjust training plans.
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- 12. The practice ofusing affirmative and motivational statements directed towards oneself to enhance performance, focus, and mental well-being (Hatzigeorgiadis et al., 2011; Kyllo & Landers, 1995; Shearer et al., 2009) COGNITIVE & BEHAVIORAL STRATEGIES KEY ASPECTS 3. POSITIVE SELF- TALK
- 13. IMPORTAN CE • Mental Conditioning:Acts as a tool that helps athletes manage stress, build confidence, and stay focused. • Performance Enhancement: Influences how athletes perceive challenges and their ability to overcome them, directly impacting performance outcomes.
- 14. MECHANISM S COGNITIVE RESTRUCTURING • ReplacingNegative Thoughts: Involves consciously identifying and replacing negative or self-defeating thoughts with positive affirmations. SELF-MOTIVATION • Encouragement: Provides a source of internal motivation, helping athletes push through difficult training sessions or competition stress. FOCUS AND CONCENTRATION • Mental Focus: Helps athletes maintain concentration on their tasks and goals, reducing distractions and performance anxiety.
- 15. POSITIVE SELF- TALK BENEFI TS INCREASED CONFIDENCE Self-Belief:Builds self-confidence by reinforcing an athlete’s belief in their abilities and training. REDUCED ANXIETY Stress Management: Helps manage anxiety by shifting focus from negative outcomes to positive possibilities. MENTAL RESILIENCE Bounce Back: Helps athletes recover mentally from mistakes or setbacks, maintaining a positive attitude ENHANCED PERFORMANCE Improved Execution: Positive self- talk has been shown to enhance motor skill performance and execution.
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- 17. IMPORTANCE OF MENTAL HEALTH INSPORTS • Athletes face unique pressures that can impact their mental health. • Addressing mental health issues is crucial for overall well-being and optimal performance.
- 18. DEPRESSION Persistent sadness, lossof interest in activities, changes in appetite and sleep, fatigue, and difficulty concentrating. SYMPTOMS: CAUSE S: High expectations, injuries, career transitions, and pressure to perform.
- 19. 2. COUNSELING AND CLINICAL INTERVENTIONS •Helps athletes identify and change negative thought patterns and behaviors. Cognitive Behavioral Therapy (CBT) • Focuses on improving relationships and social functioning. Interpersonal Therapy (IPT) • Antidepressants may be prescribed by a psychiatrist in conjunction with therapy. Medication KEY ASPECTS
- 20. Excessive worry, restlessness,rapid heart rate, and difficulty concentrating. ANXIETY SYMPTOMS: CAUSE S: Performance pressure, competition stress, and fear of failure.
- 21. COUNSELING AND CLINICAL INTERVENTIONS • Gradualexposure to anxiety-provoking situations to reduce fear and avoidance. Exposure Therapy • Uses mindfulness meditation to reduce anxiety. Mindfulness-Based Stress Reduction (MBSR) • Breathing exercises, progressive muscle relaxation, and visualization. Relaxation Techniques
- 22. Anorexia nervosa, bulimianervosa, and binge-eating disorder TYPES: SYMPTOMS : Extreme dieting, excessive exercise, body dissatisfaction, and preoccupation with weight and food. EATING DISORDERS
- 23. COUNSELING AND CLINICAL INTERVENTIONS • Educationon balanced nutrition and healthy eating habits. Nutritional Counseling • Involves family members in the treatment process. Family-Based Therapy (FBT) • Combines cognitive-behavioral techniques with mindfulness to address emotional regulation and coping skills. Dialectical Behavior Therapy (DBT)
- 24. Increased tolerance, withdrawal symptoms,neglecting responsibilities, and continued use despite negative consequences. SYMPTOMS: CAUSE S:Stress relief, peer pressure, injury management, and performance enhancement. SUBSTANCE ABUSE
- 25. COUNSELING AND CLINICAL INTERVENTIONS • Encouragesathletes to find internal motivation for change. Motivational Interviewing (MI) • Provides a structured approach to recovery through peer support. 12-Step Programs • Intensive, structured programs that provide comprehensive care. Residential Treatment Programs
- 26. 3. CONSULTATION AND TRAINING TEAMDYNAMICSPERFORMANCE OPTIMIZATION MENTAL HEALTH AND WELL-BEING INDIVIDUALIZED SUPPORT PERFORMANCE ANALYSIS KEY ASPECTS
- 27. In summary, sportspsychology aims to optimize athletic performance through mental training techniques and promote overall well-being through exercise and clinical interventions. By addressing both the mental and physical aspects of sports participation, sports psychologists help athletes and coaches reach their full potential.
- 29. CONCLUSIO N The two mainpoints of sports psychology are: 1. Optimizing athletic performance through cognitive and behavioral strategies like mental imagery, goal setting, and positive self- talk; and 2. Enhancing mental well-being of athletes and coaches through exercise and counseling interventions.
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Editor's Notes
- #6 Mental Imagery works as a 1. Simulation 2. Activitation
- #7 Benefits of Mental Imagery Performance Enhancement: Improves concentration, confidence, and execution of skills. Anxiety Reduction: Helps athletes manage pre-competition nerves by visualizing successful outcomes. Recovery: Aids in maintaining skills and motivation during injury recovery. For Mental Imagery A gymnast visualizing their routine in detail before performing to reduce errors and enhance confidence. And a basketball player imagining making free throws in various game scenarios to build consistency.
- #8 Another Cognitive and Behavioral Strategies is 2. Goal Setting
- #9 SPECIFIC-Clear and Detailed: Example: "Improve athletes 100m dash time by 0.5 seconds" instead of "Running faster.“ MEASUREBLE- Quantifiable: Example: "Increase bench press weight by 10 pounds "provides a concrete target. ACHIEVABLE -Realistic: Example: "Improve my marathon time by 5 minutes" rather than "Win an Olympic gold medal next year" RELEVANT- Aligned with Long-Term Objectives: Example: A basketball player aiming to improve free throw accuracy to contribute more effectively to their team. TIME-BOUND- Deadline-Oriented: Example: "Increase vertical jump by 2 inches within 6 months."
- #10 BENEFITS OF GOAL-SETTING ENHANCED PERFORMANCE- needs to FOCUS Example: A swimmer focusing on improving their turn technique to save time in races. MOTIVATION –the athlete has the Drive and commitment- Example: A runner working diligently to meet their target race time. FEEDBACK AND ADJUSTMENTS like monitoring progress- Example: A soccer player reviewing goal-scoring stats and adjusting practice routines. CONFIDENCE BOOST having a sense of Acievement - Example: A weightlifter hitting their target lift weight and feeling accomplished. Boost the conficence
- #11 3 Strategies for Goal setting needs: Visualization: Encourage athletes to visualize the achievement of their goals. Look forward targeting the goal Written Goals: athletes must write down their goals and keep them visible. Must be well documneted Support System: Engage coaches, teammates, and family members to support the athlete. Research Evidence: According to Kyllo & Landers (2005) A meta-analysis found that goal-setting interventions significantly enhance athletic performance.
- #13 IMPORTANCE of Positive Self-Talk -Mental Conditioning -Performance Enhancement
- #14 Mechanisms of Positive Self-Talk it will Replace Negative Thoughts- Like Changing “I can’t do this” to “I am capable and prepared for this.” Encourage-like “Keep going, you’ve got this” during a tough workout. Mental Focus This is why athletes need to practice Self-Talk from I cant to I can
- #15 Example: An athlete calming pre-competition nerves with affirmations like “I am prepared and ready.” will Reduced Anxiety Example: A basketball player telling themselves “I can make this shot” before taking a free throw.-Increased Confidence Example: A golfer using self-talk to stay calm and focused during a crucial putt.-will Enhanced Performance Example: A tennis player using positive self-talk to regain composure after losing a point.-will develop Mental Resilience
- #16 Awareness: Encourage athletes to become aware of their inner dialogue and identify negative self-talk patterns. That’s why athletes need to document Example: Keeping a journal of thoughts during training sessions to spot negative patterns.-Awareness: Cognitive Restructuring: Teach athletes to challenge and replace negative thoughts with positive affirmations. Example: Transforming “I’m too tired to continue” into “I have the strength to keep pushing.”-Cognitive Restructuring Practice: Integrate positive self-talk into daily training routines. Example: Using specific affirmations during warm-ups, drills, and cool-downs.-Practice Consistency: Encourage regular practice to make positive self-talk a habitual part of the athlete’s mental routine. Example: Setting reminders to practice positive self-talk before, during, and after workouts.-Consistency According to Hatzigeorgiadis et al. (2011) positive self-talk can significantly improve performance by reducing anxiety and increasing confidence that led to improved performance across various sports. Encourage participants to share their experiences with self-talk and discuss how it impacts their performance.
- #17 Importance of Mental Health. Athletes face unique …. Addressing mental issues…. That’s why we need interventions to address mental health issues like:
- #18 Mental health iSSUES
- #19 There are counseling and clinical Interventions for these mental health in sports 1. Cognitive Behavioral Therapy (CBT) Example: An athlete learning to challenge and reframe thoughts like “I’ll never recover from this injury.” That’s a negative thought 2. Interpersonal Therapy (IPT): Example: Addressing issues with teammates or coaches that contribute to feelings of isolation. 3. Medication: Antidepressants may be prescribed by a psychiatrist in conjunction with therapy. Example: An athlete using medication to manage severe symptoms while undergoing counseling.- this must be prescribed by psychiatrist
- #20 Mental health iSSUES
- #21 Exposure Therapy: Example: An athlete progressively increasing their exposure to competition environments.-Exposure Therapy Mindfulness-Based Stress Reduction (MBSR): Example: Incorporating daily mindfulness practices to stay present and manage pre-competition nerves. Relaxation Techniques: Example: Using deep breathing exercises to calm nerves before a game.-Exposure Therapy A Case Study on Professional Golfer who MANAGED competition anxiety through exposure therapy and mindfulness practices will lead to improved performance and reduced anxiety.
- #22 Mental health iSSUES
- #23 Counseling and Clinical Interventions: Nutritional Counseling: Example: Working with a sports dietitian to develop a healthy meal plan.-Nutritional Counselor Family-Based Therapy (FBT): Example: Parents supporting a young athlete’s recovery from an eating disorder. Dialectical Behavior Therapy (DBT): Example: An athlete learning to manage stress and emotional triggers without resorting to disordered eating behaviors. A Case Study: A dancer who OVERCAME anorexia with the help of nutritional counseling, family-based therapy, and DBT, leading to a healthier relationship with food had improved performance.
- #24 MENATL health iSSUES
- #25 Counseling and Clinical Interventions: Motivational Interviewing (MI): Example: An athlete exploring the impact of substance use on their career and health and finding reasons to quit. 12-Step Programs: Example: An athlete participating in a support group like Alcoholics Anonymous. Residential Treatment Programs: Example: An athlete attending a rehab program to receive medical, psychological, and social support for substance abuse recovery. Supported with Case Study: A football player SUCCESSFULLY OVERCAME SUBSTANCE abuse through a combination of motivational interviewing, participation in a 12-step program, and support from a residential treatment program.
- #26 According to Weinberg & Gould, 2019. this consultation and Training will help coaches, teams, and organizations optimize performance and create healthy environments. These are Team Dynamics, Performance Optimization, Mental Health and Well-being, Individualized Support and Performance Analysis. In addition the Overall sports psychology consultation and training aim to integrate psychological principles with athletic performance, creating a supportive and productive environment for achieving both competitive success and personal growth.
- #29 In conclusion,