Carole Seheult

www.sportpsyclive.co.uk

Negative consequences of pressureSome famous examples: World Cups; taking

penalties, representing your country, specific pressure points in your sport, etc

Win-at-all costs mentalityHigh level performances and pressure

inseparableFear of failureBeing a leader or manager!

Types of Pressure• Potential Sources of Stress• Travel, extra bureaucracy, boredom,

unfamiliar accommodation, spectators, organisational hiccups, the media

• Internal pressures – • When you create pressures on yourself which need not

exist; “mountains into molehills” , high expectations where none exist; perfectionism and pessimistic personality traits

Thriving on PressureSome people actually thrive on pressure!

E.g. Cricketers who don’t mind being on the receiving edge of sledging

Steve Backley during an interview described pressure as being very positive. Felt that it improved his performance 10%

Several times came through to win on last throw

What is it about people like that? Mental toughness

Mental Toughness may show itself by:Maintaining belief against nagging doubtsRemaining focused despite distractionsKeeping going when all seems lostThreats into opportunitiesFinding motivation when struggling to keep goingHarness thoughts and feelings so that they work

for you rather than against youMake choices when there appear to be none

availableRemain in control and even enjoy pressure

Coping with PressureFour pillars:

Keeping your head under stress

Staying strong in your self-belief

Making motivation work for you

Maintaining your focus on the things that matter

Tackling and controlling stress1. Identify the sources of pressure

that can result in stress

2. Recognising when you are stressed

3. Develop suitable coping strategies and techniques

The Stress Process

Behaviour

X

Negative appraisal

PhysicalMental

Pressure

Stress

Predispositions

Pressure: What gets to you?Predispositions – Are you your own

worst enemy?

Beliefs and attitudesPast experiencesPersonality

AnxietyOptimism- PessimismPerfectionism

How does stress affect you?Mental – doubt, worry, poor memory and recall,

frustration, confusion and panic

Physical – muscle tension, pounding heart, sickness, butterflies and sweaty palms

Behavioural – fidgeting, pacing, becoming quiet and withdrawn or maybe loud and outgoing, being short-tempered, drinking excessive amounts of caffeine and alcohol, disturbed sleep

What to do:• Mental symptoms:

• Meditative relaxation– deep, intermediate and quick• Imagery based relaxation

• Physical Symptoms:• Progressive muscle relaxation• Abdominal breathing

• Behavioural Symptoms• Develop awareness of what you do• Identify those that are unhelpful and try to change them

Challenging the thinking that causes you stress:

CatastrophisingOver-generalisingDiscounting the positiveMind-readingNegative predictionsBlack and white thinkingTaking things personally

What will helpSet and achieve

stretching goalsTake and learn from

criticismEstablish a balanced

perspective on strengths and weaknesses and tackle weaknesses head-on

Take risks

Make decisions without fear of being wrong

Control fearBounce back from

setbacks with renewed focus and effort

Create a positive future