your potential. our purpose. - arousal regulation · 2016. 8. 26. · • clears your mind •...

Arousal is an energized state of readiness to perform. Too little or too much arousal can hinder your performance. The secret is to be able to learn various strategies to be able to cope with pressure situations. This will allow you to be “dialed in” to your optimal arousal zone for successful performance. Increases in too much arousal can be caused by: • A challenging/competitive situation in which you are expected to perform successfully • A lack of self-confidence, being worried, fear of failure • Simply being watched or judged by others Before offering practical strategies to increase or decrease arousal levels, it is best you know what your optimal level of arousal is. For example, in golf you may want a lower level of arousal. On the other hand, when playing on the line in football you may want a high level of arousal moments before making contact with your opponent. Find your optimal zone and possibly give it a number between 1 and 10, 1 being no arousal and 10 being totally revved up. During a sporting event, when you are feeling like you are not “dialed in” to your arousal number, here are a few things you can do: • Deep breathing • Positive self-talk and positive imagery • Progressive Muscular Relaxation • Autogenic Training • Listening to music of your choice • Talking with your teammates Arousal Regulation

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Page 1: Your potential. Our purpose. - Arousal Regulation · 2016. 8. 26. · • Clears your mind • Slows your thinking process (less scatterbrained) • Puts you in the present, not the

Increasesintoomucharousalcanbecausedby:

• Achallenging/competitivesituationinwhichyouareexpectedtoperformsuccessfully• Alackofself-confidence,beingworried,fearoffailure• Simplybeingwatchedorjudgedbyothers

Beforeofferingpracticalstrategiestoincreaseordecreasearousallevels,itisbestyouknowwhatyouroptimallevelofarousalis.Forexample,ingolfyoumaywantalowerlevelofarousal.Ontheotherhand,whenplayingonthelineinfootballyoumaywantahighlevelofarousalmomentsbeforemakingcontactwithyouropponent.Findyouroptimalzoneandpossiblygiveitanumberbetween1and10,1beingnoarousaland10beingtotallyrevvedup.Duringasportingevent,whenyouarefeelinglikeyouarenot“dialedin”toyourarousalnumber,hereareafewthingsyoucando:

• Deepbreathing• Positiveself-talkandpositiveimagery• ProgressiveMuscularRelaxation• AutogenicTraining• Listeningtomusicofyourchoice• Talkingwithyourteammates

ArousalRegulation

DeepBreathing

• Deliversmoreoxygentoyourmuscles,brain• Relaxesyourmuscles• Clearsyourmind• Slowsyourthinkingprocess(lessscatterbrained)• Putsyouinthepresent,notthepastorfuture• Increasesyourfocus• Centersyou(balance)• Reassuresyou(increasesyourconfidence,trust)

Pointstoremember:

1. Breathedeepdowntothebottomofyourstomach2. Makeyourbreathsslow,rhythmic,purposeful3. Whenyoubreathinyourstomachshouldrisefully4. Letyourselfgo,don’tworryaboutyourgut!5. Trysayingtoyourselfapositive,instructional,orenergizingword/phrasewhenbreathingout6. Possiblymakeitpartofyourpre-performanceroutine

ProgressiveMuscularRelaxation

Ifyourmusclesarefeelingtenseandconstrictingyoufrommovingfreely,trythis:

1. Focusallyourattentiononthemusclegroupthatfeelstense(e.g.,makeafist)2. Tensethosemusclesat100%forafewseconds,breathinginatthesametime3. Trytofeelhowthesemusclesarewhenfullytensed4. Nowrelaxthesemuscles,breathingoutatthesametime5. Allowtherelaxationportionofthisexercisetobealittlelongerthanthetensing6. Trytofeelhowthesemusclesarewhenfullyrelaxed7. Continuetodothis,tensingat50%and5%.Don’tforgettocoordinateyourbreathing!

Medical Coding - Signature Performance Clears Your Backlog

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