Originally published Sept 1996
The images and definitions that surround the concept of stress often casts it in an evil and sinister light. Terms such as worry, apprehension, anxiety, distress, tension, pressure, and burden are common associations. However it is not stress, but rather how we respond to it that leads us to these negative connotations.
The stress response is designed to help deal with life threatening situations. It’s a physical preparation of the body that increases our chances of survival. Prehistorically, when confronted by a dangerous animal, our ancestor’s body would react instantly, either to fight the beast, or to take flight from it. This reaction has thus been dubbed the “fight or flight mechanism”. The physical reactions of the body that take place under stress are designed to prepare the body for action. These include :
- Increased sympathetic nervous system activity
- Increased body metabolism evidenced through elevated:
- heart rate
- blood pressure
- breathing rate
- oxygen consumption
- cardiac output
- Increased muscular tension
- Increased mental activity
- Decreased perception of fatigue
- Increased blood flow to major muscle groups involved in fight or flight
- (chest - breathing, arms/legs for fighting, kicking, running)
The response continues to this day, and therefore the presence of these factors helps us identify situations in which we are “under stress”. In everyday situations, control of stress is therefore focussed towards controlling these factors, usually by decreasing them to more normal levels.
In a sporting situation, control of stress is equally important. The level of stress or tension required to perform optimally varies according to both the demands of the sport and the nature of the individual. Some sports requiring gross motor co-ordination (use of whole body) often find performance is better if the participants feel aggressive, powerful and motivated. Examples would include weight lifting and athletics (particularly events such as shot put). The athletes “psych” themselves up, increasing stress and tension to provide maximum alertness, aggression and output from their body. Other sports, which require finer motor control, find too much stress can have a negative effect. These sports require a low, controlled, steady heart rate, steady breathing and relaxed muscles. Good examples would be pistol shooting, archery, lawn bowls. Aggression and high levels of tension detract from the control and “touch” required and can lead to mistakes. Individuals within each sport also vary in the amount of tension required to perform optimally.
An important concept to understand is illustrated by the Arousal or Performance curve.
The athlete’s level of arousal or tension is plotted on the horizontal axis. An associated level of performance is plotted on the vertical axis. Too little stress (tension or arousal), results in poor performance due to boredom, lethargy, and disinterest. Too much stress results in poor performance due to restlessness, agitation or over excitement. The ideal situation is to learn how to optimise stress which will result in peak performance.
Stress is required to perform optimally, but of equal importance is a capacity to control stress to avoid under or over arousal. The athlete needs to have identified what level of stress is required to perform optimally (often a result of trial and error), and then to learn techniques which allow him/her to control their state of arousal. ie to psych themselves up or to calm themselves down, in order to achieve their optimal arousal state.
The principles used by athletes can be incorporated into both your training and every day life. A general awareness of both positive and negative effects of stress is important, so try to identify situations that impact on you. Look for signs as outlined above (increased heart rate, breathing rate, muscular tension, etc). Over time try to identify the level of stress associated with your optimal performance state.
Relaxation helps you cope with daily pressures and therefore improves your ‘sociability’.
It helps you control nervousness, tension and apprehension before competition (an interview, or important presentation etc), allowing you a degree of mastery over difficult situations. Some other benefits attributed to relaxation are that it improves concentration, assists sleep, helps improve body awareness, prepares for mental imagery, and reduces recovery time.
Learn a complete system of arousal control including a relaxation technique. The SASI Psych Sport Psychology Basic Training Program is an excellent resource. Relaxation techniques range from the simple “take a couple of deep breaths” to more sophisticated and involved procedures. You can choose from a number of techniques including progressive dynamic muscular relaxation, visualization, exercise, massage, sleep, yoga, Tai chi, relaxation tanks, music, and specialised guided relaxation tapes. New technologies incorporating lights, colors and integrating the various methodologies are available. Effective relaxation requires both physical and mental components. Some take time to learn, others provide more immediate benefits. Most methods require some practice: however, the effects do tend to become almost cumulative.
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Regards Kym
