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62 Cards in this Set

  • Front
  • Back
The 1/3 rule
One third won't care.
One third will understand but not necessarily apply teachings.
One third will be interested and apply teachings.
What is psychological skills training? (PST)
Psychological skills training refers to the systematic and consistent practice of mental or psychological skills for the purpose of ENHANCING PERFORMANCE, INCREASING ENJOYMENT, or ACHIEVING greater SELF-SATISFACTION.
PST Program facts:

PST methods and techniques come from...
a variety of SOURCES, mostly from mainstream psychology.
PST Program facts:

PST programs can be comprehensive and involve...
a variety of SKILLS or might just focus on one or two SKILLS.
PST Program facts:

PST can have major effects on...
performance.
Mental toughness is...
an athlete's ability to FOCUS, REBOUND from failure, COPE with pressure and PERSIST in the face of adversity.
It is a form of MENTAL RESILIANCE.
Mentally tough athlete's have a...
high sense of SELF-BELIEF and an UNSHAKEABLE faith that they can control their own destiny.
They can remain relatively UNAFFECTED by competition or adversity.
Capacity to feel and act as if one could exert an influence on the situation in question.
Control
A tendency to take an active role in events.
Commitment
The perception of change as an opportunity to grow and develop rather than as a threat.
Challenge
The strong sense of self-belief.
Confidence
Components of mental toughness:
Control
Commitment
Challenge
Confidence
Why is "Psychological Skills Training" important?
Key: Psychological factors account primarily for day-to-day fluctuations in performance.
Why are psychological skills neglected?
Lack of knowledge and comfort with teaching mental skills.
Misunderstandings about psychological skills (e.g. belief that they can't be learned).
Lack of time.
Psychological Skills Training myths:
PST is for "problem" athletes only.
PST is for "elite" athletes only.
PST provides "quick fix" solutions.
PST is not useful.
PST knowledge base:

Reasearch on elite athletes shows that most successful athletes differ from less successful ones in the following ways:
They have higher confidence.
They have greater self-regulation of arousal.
They have better communication.
They have more positive thoughts and images.
They have more determination or commitment.
Athletes and coaches identified these as the most useful psychological skills training topics:
Arousal regulation.
Imagery and mental preparation.
Confidence building.
Increased motivation and commitment (goal setting).
Attention or concentration.
Self-talk.
Mental plans.
Educationally based psychological skills training...
enhances sports performance.
Intervention must be:
Individualized.
Employed systematically over time.
Multi-modal, combining different psychological skills such as imagery, self-talk and goal setting.
Three phases of psychological skills training:
Educational.
Acquisition.
Practice.
Psychological skills need to be learned and practiced. Expect improvement as you develop these skills and refine them over time.
Educational Phase of PST
The three "lights" of the educational phase of PST, increasing awareness of mental skills.
Green light=flow.
Yellow light=caution or refocus.
Red light=real trouble and need for major coping.
Focus on STRATEGIES and TECHNIQUES for learning the different psychological skills.
TAILOR training programs to meet individual needs.
You can provide general info. to the group or team, but be specific when developing an individual's PST program.
Acquisition Phase of PST
Learning psyche skills should PROGRESS from practices and simulations to ACTUAL competitions.
This phase focuses on AUTOMATING skills through overlearning, INTEGRATING psyche skills, and SIMULATING the skills you want to apply to actual competitions.
Log books help athletes chart progress and provide feedback for improvement.
Practice Phase of PST
The ultimate goal of PST:
Self-regulation
The ability to work toward one's short term and long term goals by effectively monitoring and managing one's thoughts, feelings and behaviors.
Self-regulation
After psychological skills training, an athlete should be able to...
monitor and self-regulate his or her own emotional state.
Designing and implementing a PST Program:

Determining which skills to include.
SKILLD are qualities to be OBTAINED (e.g. self-awareness, confidence)
METHODS are procedures or techniques to DEVELOP psychological skills (e.g. arousal regulation, imagery, goal setting).
Performance Profile
Why regulate arousal?
Athletes who don't effectively cope with stress may experience decreases in performance as well as mental and physical distress. Athletes need to be able to regulate arousal to stay focused and in control.
Self awareness of arousal:

You must increase your awareness of your physiological states before you can...
control your thoughts and feelings.
Self awareness of arousal:

Once you are aware of your optimal arousal, you can...
employ arousal regulation (reduction, maintenance, induction) strategies.
Self awareness of arousal:

How individuals cope with anxiety is more important than...
how much anxiety they experience.
Anxiety Reduction Techniques
Somatic Anxiety Reduction

Breath control:
When you are calm, confident, and in control your breathing is smooth, deep, and rhythmic.
When you are under pressure and tense, your breathing is short, shallow, and irregular.
Ost Variant of Progressive Relaxation
Anxiety Reduction Techniques

cognitive anxiety reduction
Relaxation response teaches individuals to quiet the mind, concentrate, and reduce muscle tension by applying the elements of meditation.
Somatic anxiety
body stress response.
Four Phases of Stress Management Training
1. Pretreatment Phase (assess skills and deficits)
2. Treatment Rationale Phase
3. Skill Acquisition (training in muscular relaxation, cognitive restructuring, and self-instruction).
4. Skill rehearsal
A process of constantly changing cognitive and behavioral efforts to manage specific external and or internal demands or conflicts appraised as taxing or exceeding one's resources.
Coping
(Lazarus & Folkman)
Coping Categories:

PROBLEM FOCUSED
Efforts to altar or manage the problems that are causing stress (e.g. time management, problem solving)
Coping Categories:

EMOTION FOCUSED
Regulating the emotional responses to the problem that causes the stress (e.g. through relaxation, mediation).
Coping Categories:

MAJOR PROBLEM FOCUSED CATEGORIES
Information gathering.
Precompetition and competition plans.
Goal setting.
Time management skills.
Problem solving.
Increasing effort.
Self-talk.
Adhering to injury rehabilitation programs.
Coping Categories:

MAJOR EMOTION FOCUSED CATEGORIES
Meditation.
Relaxation.
Reappraisal.
Self-blame, mental and behavioral withdrawal.
Cognitive efforts to change the meaning (but not the actual problem or environment of the situation).
Coping with Adversity:

KEY:
Use PROBLEM-focused coping when stressful situations can be CHANGED.

Use EMOTION-focused coping when situations are NOT amenable to CHANGE.
Coping in sport
There is NO single coping strategy that is effective in all situations.
Athletes must learn a diverse set of problem- and emotion- focused coping strategies to..
use in different situations and for different stress sources.
Coping strategies frequently used by athletes:
Task focus.
Rational thinking and self-talk.
Positive focus and orientation.
Social support.
Mental preparation and anxiety management.
Time management.
Training hard and smart.
Active (problem-focused) coping and avoidance (withdrawal coping)were...
effective in reducing the immediate stress of competition.
When looking at long term variables such as satisfaction, enjoyment and desire to continue participation in the sport, only active coping produced a...
positive relationship, whereas a negative relationship was found with avoidance coping.
Self statement modification
Changing negative to positive statements.
Imagery
Coping with neg emotions or using pos emotions.
Socratic dialogue
Thought-provoking questions are asked so athletes can reevaluate their self-defeating thoughts.
Corrective experiences
Athlete makes a conscious decision to engage in behavior that is of concern, which can reduce anxiety and correct past mistakes.
Vicarious learning
Modeling appropriate behaviors makes it more likely that behavior will be produced.
Self-analysis
Monitoring emotions in sport and thus increasing self-awareness.
Storytelling, metaphors, poetry.
Literary techniques encourage athletes to consider alternative ways of viewing and dealing with the situation (e.g. quotes or stories from sport stars).
Reframing
Perspective taking, such as viewing an important competition as "just another game".
Keys to Generalizing Coping Strategies:

Recognition of stimulus generality
Understand that certain coping skills transfer to other life situations.
Broad application of coping skill
Some skills are likely to generalize to non-sport situations, such as stress inoculation training and progressive relaxation.
Personal significance of coping application
Coping skills that are important to an individual will typically transfer to other situations.
Internal locus of control
Coping skills become more transferable when an athlete claims "ownership" of the skill.
Learned resourcefulness
Resourceful individuals realize that coping skills can apply to different aspects of life.