Transcript Slide 1
Lisa Trotter Overview The effect of stress on your ability to meet mental demands Understanding stress and its debilitating and beneficial effects Strategies to manage stress for best performance and enjoyment Calm yourself Fire yourself up Mental Demands What are the key mental demands of the sport of gliding? (What do you need to be able to do mentally?) e.g. Decision making ○ When to join circuit for landing ○ When to stop for a thermal ○ Which path to follow Mental Demands of Gliding Decision making Concentration - focus Awareness – broad and narrow Sensory perception - proprioception thinking – strategy Psychomotor skill Resilience or mental toughness Analytical The effect of stress on ability to meet these demands Interfere with or assist learning and performance processes Interfere with or assist motivation and participation Make stress your friend Minimise debilitating effects of stress Maximise beneficial effects of stress What is Stress? Stress arises when there is an imbalance between the coping skills of the individual and the demands of the environment Stress Reaction physical, emotional and cognitive changes threatened or unable to cope FIGHT or FLIGHT response tackle a stressful situation (FIGHT) to run away (FLIGHT) Fight or Flight Changes Adrenalin increases Heart rate increases Blood Pressure increases Speed of breathing increases Increased sweating Muscle tension Changes in thinking and level of alertness Heightened Emotional Feeling Where does YOUR stress sit? At some levels, stress can improve performance. At higher levels, however, it can be detrimental to performance. Positive Stress High energy levels Good concentration Organised Good information flow Efficient decision-making Cheerful manner Appropriate sense of humour Enhanced achievements High level of motivation Feeling valued & competent Good team spirit Signs and Symptoms AL PHYSIC art rate e h d i p a • R ng • Sweati • Nausea n tio • Indiges reness so • Muscle ess ssn • Restle rders o s i d p e e • Sl VE COGNITI i on • Confus • Poor EMOTIONAL tion a r t n e c n o c • Crying ness e v i s i c e d • In • Anger emory m r o o P • • Irritability Distorted • • Anxiety thinking BEHAV • Fears IOURAL • • Feeling numb Social w ithdrawa • Increa l • Feeling overwhelmed sed re-a ctivity (reactive ra pro-activ ther than e • Increa sed leve l of escapist behavio ur (ie incre ased alc ohol consum ption) • Lethar gy of negative stress Stress in the red zone Running machine Strategies for Managing Your Stress – Calm yourself Set personal goals and plan for them Develop routines and checklists Recognise what you can / can’t control Problem solve Learn to modify your perception Practise mental imagery Practise relaxation techniques Stress in the yellow zone Strategies for Managing Your Stress – Fire yourself up Set big goals Push past your comfort zone Work hard and enjoy the payoff Make ego investment Find an internal driver Use triggers or cues Stimulating discussion Summary Stress can have both positive and negative effects on performance Key strategies to stay out of the red zone are changing the way you think and developing mental skills Key strategies to get into the yellow zone are moving out of comfort zone, commitment and motivation Questions? Relaxation Techniques Relax Your Body Deep Breathing Calm Your Mind Blackness Relieve Your Worry Problem Solving Improve Your Mood Change Your Thinking The Role of Perception in Stress Situation eg: conflict, traffic jam, crossing the road, exams, meetings, public speaking, difficult people Perception affected by: mood, previous experiences, expectations, beliefs, internal dialogue, memories Emotion eg: fear, hostility, embarassment, irritability, humour, enthusiasm, calm The situation (event) + your perception of the situation (belief) = your response (feeling & behaviour) Behaviour/ Consequences eg: behave rashly, lose temper, stutter, go red, swear, drive dangerously, contribute ideas, get working, handle situation Circles of Control NO SOME TOTAL