RELAXATION/ENERGIZATION: CALMING DOWN AND FIRING UP

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RELAXATION/ENERGIZATION CALMING DOWN AND FIRING
UP

• Vandal Sport Psychology Services
• University of Idaho

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Self-Awareness of Arousal

• You 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?
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Self-Awareness of Arousal

• Its not a case of getting rid of the
  butterflies, its a question of getting them to
  fly in formationbasketball coach Jack Donahue
• Compared to non-elite athletes, elite athletes
  see their anxiety as facilitative rather than
  debilitative.

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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.

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RELAXATION RESPONSE

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

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BASIC 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.

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BENEFITS OF RAPID RELAXATION

• 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.

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BENEFITS OF TOTAL RELAXATION

• 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.

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COMMON RELAXATION STRATEGIES

• 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?
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Anxiety 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.
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Facts About Hypnosis
Although researchers and practitioners dont
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.

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Facts About Hypnosis

• The 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 clients moral fiber or moral
  position.

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Facts About Hypnosis

• Positive suggestions are effective in
  facilitating performance, regardless of whether
  the athlete is hypnotized.
• Negative suggestions almost always cause a
  decrement in performance.

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Facts About Hypnosis

• Hypnotic 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?
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Stages of a Hypnotic Intervention

• Induction phase
• Hypnotic phase
• Waking phase
• Posthypnotic phase

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On-Site Relaxation Tips

• Smile when you feel tension coming on.
• Have funenjoy 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.

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CHOOSING A 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.

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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.

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ENERGIZATION RESPONSE

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

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Signs 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.

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BASIC ENERGIZATION MODEL

• 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.

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BENEFITS OF ENERGIZATION

• 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.

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COMMON ENERGIZATION STRATEGIES

• 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?
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CHOOSING AN 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?