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