RELAXATION/ENERGIZATION: RELAXATION/ENERGIZATION: CALMING DOWN AND FIRING UPCALMING DOWN AND FIRING UP

Vandal Sport Psychology Services

University of Idaho

Self-Awareness of ArousalSelf-Awareness of ArousalYou must increase your awareness of your

psychological states before you can control your thoughts and feelings.

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

How individuals cope with anxiety is more important than how much anxiety they experience.

DQ 1: Do you agree with the last statement on this slide?

Self-Awareness of ArousalSelf-Awareness of Arousal

“It’s not a case of getting rid of the butterflies, it’s a question of getting them to fly in formation”—basketball coach Jack Donahue

Compared to non-elite athletes, elite athletes see their anxiety as facilitative rather than debilitative.

WHAT IS RELAXATION?WHAT IS RELAXATION?

Relaxation is the ability to decrease unwanted muscular tension, reduce excessive activation of the autonomic nervous system (ANS), and calm the mind by eliminating unwanted thoughts.

RELAXATION RESPONSERELAXATION RESPONSE

The process of learning how to relax your muscles and reduce autonomic activation symptoms when needed.

BASIC RELAXATION MODELBASIC RELAXATION MODEL

Total Relaxation Use any technique you want. Take as long as you need to reach an “8” or above.

Conditioning Pair relaxation “cue word” with deep levels of

relaxation (i.e., “8” or above).

Rapid Relaxation Use cue words and deep diaphragmic breathing to

trigger relaxation in 3-5 seconds.

BENEFITS OF RAPID BENEFITS OF RAPID RELAXATIONRELAXATION

Help athletes perform better. Promote better arousal control. Deal with pressure and let go of mistakes. Prompt a more unconscious, trusting attitude. Focus on the present and feel more in control. Conserve energy. Increase enjoyment by reducing tension and stress.

BENEFITS OF TOTAL BENEFITS OF TOTAL RELAXATIONRELAXATION

Alleviate chronic stress and enjoy life more fully.

Promote recovery from workouts and injuries.

Enhance the quality of sleep, particularly before competition or on the road.

Develop rapid relaxation skills.

COMMON RELAXATION COMMON RELAXATION STRATEGIESSTRATEGIES

Diaphragmic breathing.Imagery relaxation.Progressive muscle relaxation.Self-directed relaxation.Biofeedback.Hypnosis. Music.

DQ 2: Describe your experience with any 1 of the above options?

Anxiety Reduction TechniquesAnxiety Reduction Techniques

Hypnosis

An altered state of consciousness that can be induced by a procedure in which a person is in an unusually relaxed state and responds to suggestions designed to alter perceptions, feelings, thoughts, and actions.

Facts About HypnosisFacts About HypnosisAlthough researchers and practitioners don’t always agree on the definition of hypnosis, they agree generally about the following aspects of hypnosis:The more open individuals are to receiving

suggestions, the more likely they are to benefit from suggestions given under hypnosis.

Facts About HypnosisFacts About HypnosisThe deeper the trance, the more likely it is that

suggestions given under hypnosis will be effective.General arousal techniques are more useful than

hypnotic suggestions in enhancing muscular strength and endurance.

Hypnosis will not allow the therapist to FORCE anyone to do anything they do not want to do or that is against the client’s moral fiber or moral position.

Facts About HypnosisFacts About HypnosisPositive suggestions are effective in

facilitating performance, regardless of whether the athlete is hypnotized.

Negative suggestions almost always cause a decrement in performance.

Facts About HypnosisFacts About HypnosisHypnotic responsiveness depends more on

the efforts and abilities of the individual being hypnotized than on the skill of the therapist.

The ability to experience hypnotic phenomena does not indicate gullibility or personality weakness.

DQ 3: How close is a comedic or stage hypnotist to a sport psychologist using hypnosis?

Stages of a Hypnotic Stages of a Hypnotic InterventionIntervention

Induction phaseHypnotic phaseWaking phasePosthypnotic phase

On-Site Relaxation TipsOn-Site Relaxation Tips

Smile when you feel tension coming on.Have fun—enjoy the situation.Set up stressful situations in practice.Slow down; take your time.Stay focused on the present.Come prepared with a good game plan.

CHOOSING ACHOOSING A RELAXATION STRATEGY RELAXATION STRATEGY

Effective – relax as much as need to ensure you perform your best.

Fast – lower tension levels quickly in 3-5 seconds or less.

Personalized – individualize strategies to maximize enjoyment and meet your specific needs.

WHAT IS ENERGIZATION?WHAT IS ENERGIZATION?

Energization is the ability to arouse the body by increasing muscular strength and power, stimulate the activation of the autonomic nervous system (ANS), and invigorate the mind with energizing thoughts.

ENERGIZATION RESPONSEENERGIZATION RESPONSE

The process of speeding up heart rate and respiration, increasing sweating, stimulating greater blood flow to the muscles, and enhancing automated brain activity.

Signs of UnderarousalSigns of Underarousal

Moving slowly, not getting set.Mind wandering, being easily distracted.Lack of concern about how one will

perform.Lack of anticipation or enthusiasm.Heavy feeling in legs, no bounce.

BASIC ENERGIZATION BASIC ENERGIZATION MODELMODEL

Total Energization Use any technique you want. Take as long as you need to reach an “8” or

above.Conditioning Pair energization “cue word” with elevated

energization levels (i.e., “8” or above).Rapid Energization Use cue words and quick, psych-up breathing to

trigger energization in 3-5 seconds.

BENEFITS OF BENEFITS OF ENERGIZATIONENERGIZATION

Provide a performance advantage. Control arousal. Enhance concentration. Elevate confidence, particularly for performing

well when tired, when encountering adversity, or dealing with low energy levels.develop rapid relaxation skills.

COMMON ENERGIZATION COMMON ENERGIZATION STRATEGIESSTRATEGIES

“Psych up” breathing.Imagery energization. Energy machine energization. Healing white light energization.Music.

DQ 4: Describe your experience with any 1 of the above options?

CHOOSING ANCHOOSING AN ENERGIZATION STRATEGY ENERGIZATION STRATEGY

Effective – energize as much as need to ensure you perform your best.

Fast – raise energy levels quickly in 3-5 seconds or less.

Personalized – individualize strategies to maximize enjoyment and meet your specific needs.

DQ 5: Do you think there is enough time during competition to take advantage of relaxation and energization techniques?