How anxiety and arousal can be controlled

Understanding Anxiety and Arousal

Anxiety is an emotional state characterised by feelings of unease, such as worry or fear, that can be mild or severe.
Arousal refers to an athlete’s physiological and psychological readiness for performance.
Anxiety and arousal levels can significantly impact an athlete’s performance, with both low and excessive levels potentially leading to poor performance.

Controlling Anxiety and Arousal: Techniques

Relaxation Techniques

Breathing exercises can be used to control anxiety levels, helping to calm the body and reduce physical symptoms.
Progressive Muscle Relaxation (PMR) involves tensing and relaxing different muscle groups, which can help an athlete feel calmer and reduce muscle tension.
Visualization can help to control anxiety, using mental imagery to create a sense of success and build confidence.

Cognitive Techniques

Positive self-talk can reduce anxiety and improve self-confidence by replacing negative thoughts with positive ones.
Goal setting can provide a clear focus, helping to reduce anxiety by shifting attention away from potential stressors.
Pre-performance routines centre on consistent routines before and during competition, providing a sense of control and focus, thus helping reduce anxiety levels.

Social Techniques

Social support from coaches, teammates, friends or family can help reduce anxiety by providing reassurance and validating an athlete’s abilities.
Team cohesion can reduce anxiety levels, as the feeling of being part of a group can make the pressure of competition feel less intense.

Physical Techniques

Regular exercise can help regulate overall anxiety and stress levels not just immediate pre-performance ones.
Good nutrition and hydration can also impact mental wellbeing, including anxiety and arousal control.

Consequences of Not Managing Anxiety and Arousal

Inability to manage anxiety and arousal can lead to heightened stress levels, performance anxiety, and burnout.
Poor control over anxiety and arousal can negatively impact an athlete’s performance, concentration, confidence, and enjoyment in their sport.

Effective control and management of anxiety and arousal are crucial for optimal sports performance. Understanding the relationship between mind and performance, and implementing strategies to control anxiety and arousal, can significantly enhance an athlete’s performance.