During this webinar we will cover:

• Explore the concepts of anxiety and stress in sports

• Understand the factors that contribute to athletes feeling nervous

• Examine the relationship between the mind and body in athletic performance

• Learn about different responses to stress and how they impact performance

• Discover effective strategies for managing anxiety 

• Understand the role of adrenaline and how to harness its benefits

• Master in-the-moment techniques to enhance focus and performance

• Learn techniques for managing arousal levels to optimise performance

Mind-Body Connection Example:

The mind-body connection for an athlete gearing up for a major swimming race is a crucial aspect that underscores how mental and physical elements intertwine to impact performance. Let's delve into each facet:

🧠 Thoughts: Before the race, an athlete's thoughts wield immense influence. Positive thoughts can foster confidence and a sense of readiness, potentially enhancing performance. Conversely, negative thoughts like fear of failure or doubts about abilities can elevate stress and hinder optimal performance, affecting the body's responses in the water.

😊 Emotions: Emotions hold sway over an athlete's racing experience. Emotions such as excitement, determination, and focus can contribute to a successful race outcome. However, heightened stress or anxiety levels may trigger the release of stress hormones like cortisol, potentially impeding performance. Emotional turbulence can heighten the perception of fatigue and challenge an athlete's mental strength.

🚶 Behaviours: The actions an athlete takes pre-race can significantly influence their performance. A positive and composed mindset may prompt behaviours like focused breathing, mental imagery, or adopting efficient swimming techniques. Conversely, negative thoughts and emotions might lead to tensed muscles and disrupted technique, impacting speed and efficiency in the water.

😮‍💨 Physical Sensations: The physical sensations experienced during a race are intertwined with an athlete's mental state. Sensations of exertion and fatigue are common, but their intensity can be modulated by mental and emotional factors. A relaxed mind can translate to a more fluid and efficient swimming technique, potentially enhancing performance. Conversely, tension and anxiety can amplify the perception of fatigue and hinder swim stroke effectiveness, affecting overall race performance.

Journal Prompts:

Understanding Your Anxiety:
Describe a recent situation where you felt anxious. What specific thoughts were going through your mind? How did those thoughts make you feel? What actions did you take as a result of those feelings?

Identifying Triggers:
What are common triggers that tend to increase your anxiety levels during training or competitions? Reflect on how you typically respond to these triggers and whether those responses are helpful or unhelpful.

Thoughts, Feelings, and Behaviours Connection:
Think about a time when your anxiety impacted your performance. How did your thoughts influence your feelings and behaviours in that moment? Can you identify any patterns or recurring themes?

Challenging Negative Thoughts:
Write down some of the negative or anxious thoughts you have about your athletic performance. Then, challenge each thought by providing evidence against it or rephrasing it in a more positive or realistic way.

Coping Strategies:
Reflect on the coping strategies discussed in the module. Which strategies have you tried, and how effective were they in managing your anxiety? Are there any new strategies you're willing to try?

References 

Laborde, S., Allen, M. S., Borges, U., Dosseville, F., Hosang, T. J., Iskra, M., Mosley, E., Salvotti, C., Spolverato, L., Zammit, N., & Javelle, F. (2022a). Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis. Neuroscience and biobehavioral reviews, 138, 104711. https://doi.org/10.1016/j.neubiorev.2022.104711

Laborde, S., Zammit, N., Iskra, M., Mosley, E., Borges, U., Allen, M. S., & Javelle, F. (2022b). The influence of breathing techniques on physical sport performance: a systematic review and meta-analysis. International Review of Sport and Exercise Psychology, ahead-of-print(ahead-of-print), 1–56. https://doi.org/10.1080/1750984X.2022.2145573 

Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in human neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353

Medical Disclaimer:
The information provided in this video is intended for educational purposes only and should not be considered a substitute for professional medical or psychological advice, diagnosis, or treatment. The video content is designed to provide general knowledge and understanding of the subject matter and does not constitute personalised medical or psychological advice. If you are facing specific medical or psychological concerns, we strongly advise you to seek guidance from qualified healthcare professionals or licensed psychologists who can provide individualised assessments and recommendations tailored to your unique needs. Reliance on any information presented in this video is at your own risk, and the video creators, instructors, and platform disclaim any liability for actions taken based on the educational content provided. Always consult with a qualified healthcare or mental health professional for appropriate guidance and support.