Mr Beaumont

Somatic Techniques for Controlling Anxiety and Stress

andGoal Setting

Mr Beaumont

Objectives

• Understand the four main techniques of controlling somatic anxiety

• Be able to perform some of the controlling techniques

• Consider the different aspects of goal setting

Mr Beaumont

Biofeedback

Monitoring physiological variables affected by somatic anxiety

Heart rate = pulse meter or HR monitorMuscle tension = EMGSweating = GSRBlood pressure = sphygmomanometerBreathing rate = Spirometer

Involves concentrating on the monitor while thinking pleasant thoughts

Eventually the performer will see there HR drop, which in turn means there somatic anxiety is being reduced

Mr Beaumont

Breathing Control

Involves learning to breath deeply, know as diaphragmatic breathing

Big deep breathes in through the nose and out through the mouth

Allows the lungs to fill fully with air rather than normal shallow breathing

People shallow breath due to body image in today’s society

Can help lower HR and stabilise or lower blood pressure

Mr Beaumont

Centering

Very similar to breathing control, focusing on rate of breathing and maintaining a slow and steady pace

Performer focuses on his breathing rate to distract themselves away form the cause of anxiety

A deep breath, often followed by a key word (often repeated) allows the performer to relax and focus back on the important cue

Can be used at every break, rest period or pause in play

Lets you stay in the present situation, dropping any negative thoughts and negative ‘baggage’

Mr Beaumont

Progressive Muscular Relaxation

Also known as PMR

When muscular tension occurs before or during a performance PMR can be used to relax tense muscles

Involves extreme tension of muscles followed by conscious relaxation

Contract muscles for a few seconds, relax then, then consciously relax them

Progressive techniques starts with the extremities and works towards middle of the body

Mr Beaumont

Remember!!!!

All somatic techniques involves distracting the performer away from the anxiety causing situation

All techniques focus on reducing physiological factors associated with somatic anxiety

Breathing and HR are key factor is most of the techniques

All require learning and practice

Mr Beaumont

Goal SettingGoal setting can help any performer, novice or elite performer to make significant improvements in performance over a short or prolonged period of time

Effective goal setting can:

•Provides direction for our efforts•Improves selective attention•Increases motivation•Promotes task persistence•Increases self confidence•Reduce anxiety

Mr Beaumont

Different types of Goal Setting

There are three main types of goal setting:

Outcome Goals – Performer achieving a certain result / qualifying or winning

Performance Goals – judged against others or themselves e.g Personal bests

Process Goals – Focus on better techniques and tactics

Mr Beaumont

Outcome Goals

Performer must achieve a certain results , qualify for the next round or win the situation they are in

Does not matter how the result was achieved

Achieving these types of goals increase motivation – performer who are motivated by these goals are outcome-goal orientated

Can cause anxiety if result is not achieved

Sometimes achieving the goal is outside the control of the performer due to opposition, officials, weather or any other factor involved in the situation

Not always the best type of goal to set

Mr Beaumont

Performance Goals

Can be extremely simple or extremely difficult

Isn’t focused on the outcome of the situation, just how well the performer is doing

Realistic performance goals can help reduce anxiety by distracting the performer away from the outcome of the situation

Helps maintain motivation if not increase it

Mr Beaumont

Process GoalsNot associated with the outcome of the situation

Involves refining techniques and trying out new or improved tactics

Can influence performance goals:

E.G

Using a longer follow through during a place kick could improve the length of the resulting kick, leading to the achievement of a performance goal such as kicking 3 out of 5 kicks from the 10m line