psychology assignment

Creative Industries, Sport, Leisure and Tourism

FDEG/BSc (Hons)

Sports Coaching & Performance

Module Code: SHST4004

Module: Sports Psychology- Anxiety and Arousal

Assignment Title: Levels of anxiety and arousal throughout the week leading up to a competitive fixture

Student No: MB179832

Student Name: Martyn Bowles

ContentsIntroduction Page 3,4Hypothesis Page 5Literature Review Page 6,7

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Methodology Page 8,9Results Page 10,11,12,13,14,15,16, 17Discussion Page 18,19, 20, 21Conclusion 2References Page 23, 24Appendices Page 25, 26, 27, 28, 29

Introduction Psychology, in particular anxiety and arousal, has a big part to play in sports performance not just physically but mentally also determining whether you perform well or not. Arousal is a level of activation, physiological preparedness, which consists of two components; cognitive

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arousal and somatic arousal. Cognitive arousal is how well you cope mentally in sport which is closely linked to anxiety. An increase in cognitive arousal eventually leads to worry or apprehension in the performer. This can be measured through questionnaires, such as CSAI-2 Illinois competition test to determine whether the performer is more cognitive or somatic arousal. Somatic arousal is associated with the performers physiological state. This type of arousal can be measured through increases in heart rate, breathing rate and perspiration. Optimal arousal is the point at which performance peaks but these levels of optimal arousal can differ for performers due to personality, task type, stage of learning and experience of performer. Anxiety is the emotional state linked to cognitive arousal, such as nervousness. A study by Gros et al. (2007) stated that Spielberger (1966) came up with a theory consisting of two types of anxiety; trait anxiety and state anxiety. Trait anxiety is inherited from your parents, always has the sense of anxiousness and is a stable component. This could be a personality disposition that is stable over time. It is also wise to note that people usually have more stable anxiety in highly evaluative situations. State anxiety is linked with arousal, anxious at certain times and learned but controllable. This may be to do with right now in the moment feelings which change from moment to moment. Signs of over arousal or anxiety in somatic performers could be an increased heart rate, sweating or muscle tension. In cognitive performers this would be lack of confidence, negative thoughts and a narrow focus. To help combat these signs of over arousal and anxiety, reduction techniques are implemented. Performers who suffer from negative thoughts and worry would use cognitive methods such as imagery, thought stopping, positive talk and rational thinking to prevent over arousal and anxiety. Performers suffering from more somatic symptoms would use somatic methods such as breathing control-deep breathing and progressive muscle relaxation which is learning to control your body and breathing.

This study will look at the varying levels of anxiety and arousal in different

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performers leading up to a competitive fixture in rugby. This will be tested and monitored throughout the week building up to the fixture.

Hanton et al. (2002) conducted a study about the “competitive anxiety responses in the week leading up to competition: the role of intensity, direction and frequency dimensions”. This study stated that cognitive intensity and frequency both had a variance of 15% (r=0.39), somatic intensity and frequency both also had a variance of 15% (r=0.39), however self confidence intensity and frequency both had a variance of 8% (r=0.28). This therefore showed that intensity and duration are two components that should be split up when calculating emotional responses.

Strahler et al. (2010) produced an article about the “competitive anxiety and cortisol awakening response in the week leading up to a competition”. The studies result concluded that although there was a substantial increase in somatic anxiety (p<0.05), the increase of CAR throughout the week was not very substantial. Results also showed that there were no meaningful variations in the ‘neuroendocrine response’ on changes in state anxiety.

Therefore, the purpose of this study is to monitor cognitive/somatic anxiety and arousal levels as well as self confidence levels leading up to a competitive fixture in rugby throughout a week and identify which anxiety reduction techniques work the best.

Hypothesis HA- The author believes that the Felinfoel rugby players cognitive

anxiety levels will increase more than their somatic anxiety levels

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and their self confidence will decrease in the week leading up to a competitive fixture.

HO- The player’s somatic anxiety level increases more than their cognitive anxiety levels and self confidence level increases.

HO- The player’s somatic anxiety levels increase more than their cognitive anxiety levels and self confidence level decreases.

HO- There is no difference between somatic and cognitive anxiety levels and self confidence level in the week leading up to a competitive fixture.

Literature review There are many articles and reports linked to anxiety and precompetition fixtures. Campbell et al. (1997) produced an article on “pre-competition anxiety and self-confidence in elite and non-elite wheelchair sport participants”. This study found that negative stress such as threats or

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losing made up for 51% and 44% of the variance. These resulted from things such as negative coaching styles, behaviour and relationships with fellow athletes. The overall findings were that elite male wheelchair basketball players identify different types of stress to be more influential than offers.Another report who Ryska (1998) wrote about “cognitive behavioural strategies and precompetitive anxiety among recreational athletes”. The study consisted of tennis players and the findings were that players who used cognitive behavioural strategies in competition or practice had a lower cognitive anxiety level (t=3.32, p<0.001), somatic anxiety level (t=1.97, p<0.05) and a larger self confidence level (t=-2.94, p<0.01) than players who didn’t use any techniques. This therefore shows that players who used cognitive reduction techniques reduced their anxiety level. To further highlight the effect of anxiety in sport, another article was used. Pineda-Espejel et al. (2013) studied “pre-competitive anxiety and self-confidence in pan American gymnasts”. Male and female gymnasts were monitored and the results concluded that intensity and direction of cognitive anxiety were positively correlated with that of somatic anxiety (r=0.55, r=0.53). To conclude the study, women (2.79) had significantly higher somatic anxiety levels than men (2.48) at the pan American level. The following article by Blasquez et al. (2009) commented on the “heart-rate variability and precompetitive anxiety in swimmers”. This studies results analysis showed that competition condition scores (M=13,14; SD=5,47) was much higher than training condition scores (M=8,56; SD=6,71) for somatic anxiety. As for cognitive anxiety scores and self confidence scores, the differences were minimal between TC and CC. Following on from that study, Erceg et al. (2013) wrote a study on “pre-competitive anxiety in soccer players”. The study was testing how different levels of soccer affects the player’s uncertainty of the match result which therefore affects somatic and cognitive anxiety levels. The results showed that second league players on average had a low somatic and cognitive anxiety level and high self confidence level of near maximum (20). First league players however had a statistically

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significantly higher level of cognitive and somatic anxiety. This shows that first league players are less confident and affected by what the match outcome will be compared to second league players. The next study researched for this topic was Singh et al. (2011) which was on “a study of pre-competitive and post-competitive anxiety level of inter-collegiate volleyball players”. The study found that pre-completive anxiety means and variance values (M=25.24, V=4.56) were significantly different to post-competitive anxiety levels (M=22.02, V=4.02). This therefore shows these volleyball players were more anxious before the competition. Hanton et al. (2002) conducted a study about the “competitive anxiety responses in the week leading up to competition: the role of intensity, direction and frequency dimensions”. This study stated that cognitive intensity and frequency both had a variance of 15% (r=0.39), somatic intensity and frequency both also had a variance of 15% (r=0.39), however self confidence intensity and frequency both had a variance of 8% (r=0.28). This therefore showed that intensity and duration are two components that should be split up when calculating emotional responses. The final study researched was Strahler et al. (2010) who produced an article about the “competitive anxiety and cortisol awakening response in the week leading up to a competition”. The studies result concluded that although there was a substantial increase in somatic anxiety (p<0.05), the increase of CAR throughout the week was not very substantial. Results also showed that there were no meaningful variations in the ‘neuroendocrine response’ on changes in state anxiety.

Methodology

In this study the participants were a rugby team from division 1 Wales, Felinfoel

RFC. An amateur rugby team who train twice a week and play on the weekend. This

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group of players consisted of male athletes (N=12) of all different ages (18-35

years).

They all completed the CSAI-2 questionnaire as it includes cognitive and somatic

anxiety tests and a self confidence test (examples shown in appendices). These

would all be used to determine different levels of cognitive and somatic anxiety as

well as self confidence throughout the week leading up to a competitive fixture. This

specific questionnaire was used by the author as it had both anxiety types and self

confidence which most tests don’t so the author could find out in his results what

really is affected the most in the week leading up to a competitive fixture. This would

be monitored at four precompetition times (1 week before, two days before, in the

morning, 1hour before). The questionnaires would be taken in after each

precompetition time and somatic/cognitive anxiety and self confidence scores

totalled up to form some results and means across the group of players. Once all the

scores were totalled up the author would decide what reduction techniques he would

administer to the group as a whole or if only certain individuals needed it he would

only administer these techniques with those individuals. A high score would fall in the

band of 29-36 and a low score would fall in the band 9-16. If cognitive anxiety was

high, then the author would oversee imagery techniques for those players who

needed it. Imagery techniques such as programmed visualisation suggested by Star

(2014) “The Serene Beach Scene”, where the performer creates a vivid image of the

goal they want to obtain (see appendices/reference for imagery technique used). In

this visualisation they achieve the goal showing them its achievable. If somatic

anxiety was high, then he would oversee PMR for the players. Progressive relaxation

technique used would be tensing and relaxing the muscles for 20-30 seconds each,

suggested by Robinson et al. (2015) “Relaxation technique 3: Rhythmic movement

for stress relief” (see appendices/reference for PMR technique used). This helps the

performer recognise relaxed and tensed muscles. After two weeks and five reduction

technique sessions had taken place, then the author would give the questionnaire

back out and where the biggest change in anxiety scores was before, he would

monitor them again at this time to see if there is any change (examples shown in

appendices). The author felt that after five anxiety reduction technique sessions the

performer would be used to it and start to see significant changes in their ability to

reduce their anxiety whether its cognitive or somatic.

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After receiving all this data, the author would construct chart tables, calculate an

average for the group of players from each anxiety level, calculate the standard

deviation of the group and significance testing. This would also be done for the data

from after the reduction techniques were used so the results can be compared and

any changes will be therefore shown.

Results

(Before reduction techniques were used) Week before competitive fixture:

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Table 1.1

Figure 1.1

1- Fly

half

2- Number 8

3- Head co

ach

4- Prop

5- Wing

6- Flanke

r

7- Centre

8- Wing

9- Seco

nd row

10- Hooke

r

11-Prop

12- Scru

m half/co

ach

Averages:

05

10152025303540

A graph to show cognitive state anxiety, somatic state anxiety and self confidence scores of rugby

players 1 week before a competitive match

Cognitive State Anxiety score Somatic State Anxiety score Self-confidence score

2 days before competitive fixture:

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Player/Position

Cognitive State Anxiety score

Somatic State Anxiety score

Self-confidence score

1- Fly half 16 9 352- Number 8 13 11 303- Head coach 22 24 224- Prop 33 25 315- Wing 22 17 146- Flanker 10 17 347- Centre 23 13 308- Wing 15 9 299- Second row 24 27 1810- Hooker 18 13 1811-Prop 19 13 2912- Scrum half/coach 27 10 31Averages: 20.16666667 15.66666667 26.75

Table 1.2

Figure 1.2

1- Fly

half

2- Number 8

3- Head co

ach

4- Prop

5- Wing

6- Flanke

r

7- Centre

8- Wing

9- Seco

nd row

10- Hooke

r

11-Prop

12- Scru

m half/co

ach

Averages:

05

10152025303540

A graph to show cognitive state anxiety, somatic state anxiety and self confidence scores of rugby players 2 days before a

competitive match


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Player/PositionCognitive State Anxiety score




Morning of competitive fixture:

Table 1.3

Figure 1.3

1- Fly

half

2- Number 8

3- Head co

ach

4- Prop

5- Wing

6- Flanke

r

7- Centre

8- Wing

9- Seco

nd row

10- Hooke

r

11-Prop

12- Scru

m half/co

ach

Averages:

0

5

10

15

20

25

30

35

A graph to show cognitive state anxiety, somatic state anxiety and self confidence scores of rugby players on the morning of

a competitive match


12





1 hour before competitive fixture:

Table 1.4

Figure 1.4

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1- Fly half 30 23 302- Number 8 23 20 273- Head coach 29 26 274- Prop 32 26 245- Wing 30 25 176- Flanker 20 27 287- Centre 28 21 278- Wing 31 21 259- Second row 27 28 1510- Hooker 25 17 1611-Prop 28 22 2612- Scrum half/coach 33 20 26Averages: 28 23 24

1- Fly

half

2- Number 8

3- Head co

ach

4- Prop

5- Wing

6- Flanke

r

7- Centre

8- Wing

9- Seco

nd row

10- Hooke

r

11-Prop

12- Scru

m half/co

ach

Averages:

0

5

10

15

20

25

30

35

A graph to show cognitive state anxiety, somatic state anxiety and self confidence scores of rugby players 1 hour before a

competitive match


Averages and standard deviation from all precompetition times

Table 1.5

Anxiety type

Average/standard deviation

1 week before competitive fixture

2 days before competitive fixture

Morning of competitive fixture

1 hour before competitive fixture

CA AV: 20.17 22.58 25.92 28

SD: 6.36 5.85 5.12 3.79

SA AV: 15.67 16.67 20.58 23

SD: 6.41 6.39 5.12 3.23

SC AV: 26.75 25.92 24.75 24

SD: 6.92 6.42 5.45 5.06

Key: CA-Cognitive anxiety, SA-Somatic anxiety, SC- Self confidence

Figure 1.5

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7 days 2 days Morning 1 hour 0

5

10

15

20

25

30

A graph to show the average scores of cognitive, somatic anxiety and self confidence over the precompetition times

Cognitive anxiety average score Somatic anxiety average scoreSelf confidence average score

(After somatic reduction technique PMR was used) 1 hour before

competitive fixture:

Table 1.6

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Figure 1.6

1- Fly

half

2- Number 8

3- Head co

ach

4- Prop

5- Wing

6- Flanke

r

7- Centre

8- Wing

9- Seco

nd row

10- Hooke

r

11-Prop

12- Scru

m half/co

ach

Averages:

05

101520253035

A graph to show cognitive state anxiety, somatic state anxiety and self confidence scores of rugby players 1 hour before a

competitive match after 5 sessions of somatic anxiety reduc-tion technique PMR


Averages and standard deviation 1 hour before a competitive fixture after 5 sessions of somatic anxiety reduction technique PMR

Table 1.7

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Anxiety type

Average/standard deviation

1 hour before a competitive fixture

CA AV: 27.25

SD: 3.6

SA AV: 20.75

SD: 2.86

SC AV: 24.75

SD: 4.75

Key: CA-Cognitive anxiety, SA-Somatic anxiety, SC- Self confidence

t-Test and Anova test for Cognitive and somatic anxiety scores as well as self-confidence score after PMR somatic reduction technique was used.

Table 1.8

t-Test: Two-Sample Assuming Unequal Variances

Cognitive

anxiety scoreSomatic anxiety

scoreMean 27.25 20.75Variance 12.93181818 8.204545455Observations 12 12Hypothesized Mean Difference 0Df 21t Stat 4.897662379P(T<=t) one-tail 3.81744E-05t Critical one-tail 1.720742903P(T<=t) two-tail 7.63488E-05t Critical two-tail 2.079613845

Table 1.9

Anova: Single Factor

SUMMARYGroups Count Sum Average Variance

Cognitive anxiety score 12 327 27.25 12.93181818

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Somatic anxiety score 12 249 20.75 8.204545455Self-confidence score 12 297 24.75 22.56818182

ANOVASource of Variation SS df MS F

Between Groups 258 2 129 8.854914197Within Groups 480.75 33 14.56818182

Total 738.75 35

Discussion It was the authors firm belief that Felinfoel rugby player’s cognitive anxiety levels would increase more than their somatic anxiety levels and their self confidence level will decrease throughout the week leading up to a competitive fixture. The reasons for this assumption were based on the fact that the author felt rugby players would be thinking about the match mentally more than physically a week before and become more nervous and apprehensive as the week progressed towards the fixture. Although

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P-value F crit0.000834564 3.284917651

rugby is a physically tough game, as it was a derby match mentally the author felt the players would be more apprehensive about what the affects a loss would have on the team and the local bragging rights the opposition would have until the next season. Having been so certain at the start, the author soon realised after some research from recent studies and his results showed that somatic anxiety increased the most.

The results showed that before reduction techniques were used, averages increased significantly throughout the week leading up to a competitive fixture. The cognitive anxiety average score increased between 1 week precompetition to 1 hour precompetition by 38.8%. Somatic anxiety average score increased between 1 week precompetition to 1 hour precompetition by 46.8%. This was a very surprising result as it was the authors belief that cognitive anxiety would increase more than somatic anxiety. The cause of this may have been due to the fact it was a derby match and the players involved were more nervous than usual for the occasion. The self confidence average score also increased between 1 week precompetition to 1 hour precompetition by 11.5%. These results all show that the team were not only feeling nervous and jittery for the match but also lacked more self belief than usual. When the questionnaire was completed at the precompetition time stage of 1 hour, the players were silent in the changing room which could be classed as being in the zone for the match or probably more significantly to this study, they were very nervous and trying to relax without interaction from team mates. One or two pieces of data were surprising at precompetition time of 1 week as two players had very high cognitive anxiety scores of 33 and 27. It wasn’t expected as competition wasn’t for another week but perhaps understandable when the player with a score of 33 was playing against his old team and making his debut for Felinfoel RFC and the player with a score of 27 was the scrum half and assistant coach therefore having more responsibility than the other players.Measures of spread and standard deviation were much wider at precompetition time of 1 week with a values of CA:6.36, SA:6.41 and

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SC:6.92 respectively. As the precompetition times got shorter, as did the standard deviation values which by the time it reached 1 hour before competition, the values were CA:3.79, SA:3.23 and SC:5.06. The self confidence value of 5.06 stands out from the trend but this would be down to a varying level of self confidence throughout the group. Interventions techniques for players with high anxiety were then implemented to help combat the increased levels of anxiety. The results for after somatic anxiety reduction technique PMR, tensing and relaxing 20-30 seconds between each exercise was used, showed averages decreased marginally. Cognitive anxiety average decreased by 2.8% when monitored at 1 hour before competition. Somatic anxiety average decreased by 10.8% at 1 hour before competition showing that the PMR technique did have a positive effect or lowering the player’s somatic anxiety level. Self confidence increased as a result by 3.1% also at precompetition time 1 hour. Standard deviation also decreased in all areas from before reduction techniques were used. This therefore showed that the PMR technique of relaxing and tensing the muscles for 20-30 seconds did have a positive affect of reducing the somatic anxiety levels of these Felinfoel rugby players. Testing for significance was also calculated post reduction techniques with the Anova test revealing that F is greater than F crit so we reject the null hypothesis. The t-Test said -2.0796 < 4.8976 > 2.0796 therefore showing that the null hypothesis is rejected. The difference between the mean values (20.75-27.25) isn’t substantial enough to say the average score between somatic and cognitive anxiety contrast significantly. The P value (0.000834564) is lower than the alpha level (=0.05) therefore the null hypothesis must go.

This current study has shown that somatic anxiety levels increased more than cognitive anxiety levels throughout the week leading up to a competitive fixture. The study also found that self confidence levels decreased which is what the author predicted in their hypothesis. Espejel et al. (2013) found that in male and female gymnasts cognitive and

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somatic anxiety were positively correlated. The study also found that somatic anxiety levels increased more in women then men. Although the current study wasn’t differentiating between men and women, it shows that somatic anxiety levels do increase significantly even at high levels of performance such as pan American. In other words, a way to improve the current studies findings would be to compare women and men rugby players and see if the outcome of increased somatic anxiety levels compared to cognitive anxiety levels occurs again. The article by Blasquez et al. (2009) found that precompetition anxiety in swimmers their competition condition score was much higher than training condition score for somatic anxiety. Cognitive anxiety level and self confidence level had minimal difference. This generally agrees with the findings in the current study with somatic anxiety being the largest increase and although cognitive score did increase, it wasn’t as significant as somatic anxiety scores. Finally, Erceg et al. (2013) found that higher league players have a significantly higher somatic and cognitive anxiety score than lower league players. Although this wasn’t tested in the current study, findings in the current study would suggest that this isn’t the case. Even at an amateur level of rugby, the rugby players tested in this current study had high levels of somatic and cognitive anxiety levels which would disagree with Erceg et al. (2013) studies findings. However, although the current studies self confidence levels weren’t near maximum this this study, the scores were fairly high in the 24-27 range out of a possible 36 therefore agreeing with this study. The other studies findings proved inconclusive to this current study and would not help determine whether the current study agrees with articles and reports out there.

The current study on the whole agreed with studies out there at the moment with somatic anxiety levels increasing more whether that’s in comparison of men and women or in levels of leagues. To improve the current studies findings, more research could have been done to compare gender differences or playing level differences. More frequent testing throughout the week leading up to the fixture to determine where the

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most significant change is. In the prevention technique testing cognitive levels as well to lower them as their levels were quite high too. Also testing for a longer period of time probably would have resulted in a bigger improvement in the decreased level of somatic anxiety. Finally, testing again after PMR technique was used at more than one precompetition stage would have given more data to support general findings.

Conclusion This current study therefore shows that somatic anxiety levels increase the most throughout the week leading up to a competitive fixture. The performers within this group responded well to somatic anxiety reduction techniques with the majority decreasing their scores respectively, with somatic scores decreasing by 10.8% 1 hour before competition. This generally agrees with literature on how anxiety levels differ throughout the week leading up to a competitive fixture however more research could

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have been undertook to make the current study more relevant to studies out there.

References Blasquez, J.C.C., Font, G.R., & Ortis, L.C. (2009). “Heart-rate variability and precompetitive anxiety in swimmers”. Psicothema, Vol. 21, No. 4, pp. 531-536.

Campbell, E., & Jones, G. (1997). “Pre-competition anxiety and self confidence in elite and non-elite wheelchair sport participants”. Adapted Physical Activity Quarterly, No. 14, pp. 95-107.

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Erceg, M., Milic, M., & Zivkovic, V. (2013). “Pre-competitive anxiety in soccer players”. Faculty of Kinesiology, University of Split, Croatia, No. 1, pp. 3-8.

Gros, D.F., Simms, L.J., Antony, M.M., & McCabe, R.E. (2007). “Psychometric Properties of the State–Trait Inventory for Cognitive and Somatic Anxiety (STICSA): Comparison to the State–Trait Anxiety Inventory (STAI)”. American Psychological Association, Vol. 19, No. 4, pp. 369-381.

Hanton, S., Thomas, O., & Maynard, I. (2004). “Competitive anxiety responses in the week leading up to competition: the role of intensity, direction and frequency dimensions”. Psychology of Sport and Exercise Vol 5, pp. 169-181.

Pineda-Espejel, A., López-Walle, J., Rodríguez, J.T., Villanueva M.M., & Gurrola,

O.C. (2013). “Pre-competitive anxiety and self-confidence in pan American

gymnasts”. Science of Gymnastics Journal, Vol. 5, pp. 39-48.

Ryska, T.A. (1998). “Cognitive behavioral strategies and precompetitive anxiety

among recreational athletes”. The Psychological Record, No. 48, pp. 679-708.

Singh, A., & Gaurav, V. (2011). “A study of pre-competitive and post-competitive

anxiety level of inter-collegiate volleyball players”. International Journal of Sports

Science and Engineering, Vol. 5, No. 4, pp. 237-241.

Star, K. (October 20, 2014) Visualisation for Relaxation, Available at: http://panicdisorder.about.com/od/livingwithpd/a/Visualization-For-Relaxation.htm (Accessed: 23 January 2016)

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Strahler, K., Ehrlenspiel, F., Heene, M., & Brand, R. (2010). “Competitive anxiety and cortisol awakening response in the week leading up to a competition”. Psychology of Sport and Exercise, No. 11, pp. 148-154.

Robinson, L., Segal, R., Segal J., & Smith, M. (September 2015) Relaxation

techniques for stress relief, Available at:

http://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm

(Accessed: 23 January 2016)

Appendices

(Cognitive anxiety reduction technique: Programmed visualisation)

Star (2014)

The Serene Beach Scene

The following is a beach scene visualization exercise that you can practice on your

own. Beach scenes are one of the most popular visualizations due to their calming

and tranquil impact. Feel free to change it to better suit your needs and imagination.

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Use this visualization to relax, unwind and briefly escape from your day-to-day tasks.

To get started, begin by imagining that you are resting on a white sandy beach. The

water is turquoise and the sky is clear. You can hear the soft waves of the water as

the tide gently rolls in. You feel safe, calm and relaxed. The weight of your body

sinks into your chair. You can feel the warmth of the sand on your feet. A large

umbrella keeps you slightly shaded, creating just the right temperature that you

prefer. You relax your face. Notice how you are able to let go of tension in your

forehead, between your eyebrows, your neck and your throat. You soften your eyes

and rest. There is no effort to be here. Spend some time just taking it all in. Allow

your breath to slow down and match the rolling waves of the water.

Once this relaxation feels complete, imagine that you get up and slowly walk away

from the beach. Remember that this beautiful place is here for you whenever you

need to come back. Take your time and slowly open your eyes.

(Somatic anxiety reduction technique: PMR)

HelpGuide.org

Relaxation technique 3: Rhythmic movement for stress relief

Progressive muscle relaxation involves a two-step process in which you

systematically tense and relax different muscle groups in the body.

With regular practice, progressive muscle relaxation gives you an intimate familiarity

with what tension—as well as complete relaxation—feels like in different parts of the

body. This awareness helps you spot and counteract the first signs of the muscular

tension that accompanies stress. And as your body relaxes, so will your mind. You

can combine deep breathing with progressive muscle relaxation for an additional

level of stress relief.

Practicing progressive muscle relaxation progressive muscle relaxation sequence:

1 Right foot, then left foot

2 Right calf, then left calf

3 Right thigh, then left thigh

4 Hips and buttocks

5 Stomach

6 Chest

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7 Back

8 Right arm and hand, then left arm and hand

9 Neck and shoulders

10 Face

Before practicing progressive muscle relaxation, consult with your doctor if you have

a history of muscle spasms, back problems, or other serious injuries that may be

aggravated by tensing muscles.

Most progressive muscle relaxation practitioners start at the feet and work their way

up to the face.

• Loosen your clothing, take off your shoes, and get comfortable.

• Take a few minutes to relax, breathing in and out in slow, deep breaths.

• When you’re relaxed and ready to start, shift your attention to your right foot. Take

a moment to focus on the way it feels.

• Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold

for a count of 10.

• Relax your right foot. Focus on the tension flowing away and the way your foot

feels as it becomes limp and loose.

• Stay in this relaxed state for a moment, breathing deeply and slowly.

• When you’re ready, shift your attention to your left foot. Follow the same sequence

of muscle tension and release.

• Move slowly up through your body, contracting and relaxing the muscle groups as

you go.

It may take some practice at first, but try not to tense muscles other than those

intended.

Questionnaires before reduction techniques:

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Questionnaire after reduction technique used:

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