Anxiety 



How do we gather information on our anxiety??

To gather information on our anxiety we use the Sports Competition Anxiety Test (SCAT).

The SCAT test is a questionnaire containing 15 questions about your performance. You answer the questions by ticking Rarely, Sometimes or Often. Once you have competed the test you add up your score using the table on the next page. This gives you a score. If your score is less than 17 then you have low levels of anxiety, if it is 17-24 you have average levels of anxiety, and above 25 have a high level of anxiety. 


Sport Competition Anxiety Test (SCAT)

Anxiety and arousal can have a big influence on performance levels. If anxiety and arousal are well balanced performance can be at its peak. If too anxious, bored or uninterested performance can suffer. On the other hand if you are over excited your performance can also suffer. We will look at examples of this in class. For now we will look to assess your anxiety levels using this questionnaire.

Assessing Your Anxiety- Read each statement below, decide if you "Rarely", "Sometimes" or "Often" feel this way when competing in your sport, tick the appropriate box to indicate your response.

#

Statement

Rarely

Sometimes

Often

1

Competing against other People/Teams is socially enjoyable

 

 

 

2

Before I compete - I feel uneasy

 

 

 

3

Before I compete - I worry about not performing well

 

 

 

4

I am a good sportsman when I compete

 

 

 

5

When I compete - I worry about making mistakes

 

 

 

6

Before I compete - I am calm

 

 

 

7

Setting a goal is important when competing

 

 

 

8

Before I compete - I get a queasy feeling in my stomach

 

 

 

9

Just before competing - I notice my heart beats faster than usual

 

 

 

10

I like to compete in games that demands a lot of physical energy

 

 

 

11

Before I compete - I feel relaxed

 

 

 

12

Before I compete - I am nervous

 

 

 

13

Team sports are more exciting than individual sports

 

 

 

14

I get nervous wanting to start the game

 

 

 

15

Before I compete - I usually get uptight

 

 

 

 

Analysis

The score for the response to each question is detailed below. Enter the score for each question in the “Athlete’s Score” column and then total the column up to provide a SCAT score.

Note that questions 1,4,7,10 and 13 score zero regardless of the response.

Question

Rarely

Sometimes

Often

 

Athletes score

1

0

0

0

 

0

2

1

2

3

 

 

3

1

2

3

 

 

4

0

0

0

 

0

5

1

2

3

 

 

6

3

2

1

 

 

7

0

0

0

 

0

8

1

2

3

 

 

9

1

2

3

 

 

10

0

0

0

 

0

11

3

2

1

 

 

12

1

2

3

 

 

13

0

0

0

 

0

14

1

2

3

 

 

15

1

2

3

 

 

 

 

 

 

TOTAL

 

SCAT Score analysis:

Less than 17 You have a low level of anxiety- 17 to 24 You have an average level of anxiety- More than 24 You have a high level of anxiety.

 

 
Why do we use the SCAT Test 
-The SCAT test is easy to use and understand
- The only equipment you need is a test and a pencil. 
- You can get the results instantly and begin working training using approaches to develop your anxiety.
- It can be kept as a permanent record which can be used as a comparison at a later date. 
-It is specific to you and your level of anxiety
-If completed properly/ truthfully it is a reliable method to collect data. 


Approaches to develop your Anxiety 
Visualization
Visualization can be used to develop performance for both the mental and emotional factor. It can be used to relax you, make you more confident,  and allow you to practice subroutines of skills in your head before playing the shot. 

-Can be down any time, before, during or after the match
-Can be performed during training or a match
-Easy to carry out
-Easy to understand
-No equipment necessary
-Can reinforce tactics/ routines during performance. 

Disadvantages 

- Performer may not have enough knowledge to visualize model performance

- External distractions can affect quality of approach.

-Performer may need external feedback to reinforce what good performance should look like. 

-Quality can be affected my mood.



Mental Imagery 

Mental Imagery can be used to:

Familiarise the athlete with a competition site, a race course, a complex play pattern or routine etc.

Motivate the athlete by recalling images of their goals for that session, or of success in a past competition or beating a competitor in competition

Perfect skills or skill sequences the athlete is learning or refining

Reduce negative thoughts by focusing on positive outcomes

Refocus the athlete when the need arises e.g. if performance is feeling sluggish, imagery of a previous best performance or previous best event focus can help get things back on track

See success where the athlete sees themselves performing skills correctly and the desired outcomes

Set the stage for performance with a complete mental run through of the key elements of their performance to set the athlete's desired pre-competition feelings and focus.

Mental imagery should not focus on the outcome but on the actions to achieve the desired outcome.


Mental Imagery itself can be useful in a number of circumstances including:

- developing self confidence

- developing pre-competition and competition strategies which teach athletes to cope with new situations before they actually encounter them

- helping the athlete to focus his/her attention or concentrate on a particular skill he/she is trying to learn or develop

- the competition situation


Self Talk 

Floyd Mayweather

https://www.youtube.com/watch?v=hXiZCxMw5o0


POSITIVE SELF TALK / TRIGGER WORDS

Positive self talk can be used to boost confidence, calm a performer down, refocus the performer and can be instructional (trigger words)

Trigger words can be words like ( high) to remind you to hit the shuttle at the highest point when playing the over head clear. 


Advantages to self talk/ trigger words 

- Can be performed anytime, before, during and after a match.

-Can be done in training and in games.

-Very easy to understand and use

-No equipment necessary 

- Can be done individually without the need for a coach. 

Disadvantages 


- Performer must think of a word or phrase before performance that will help, so requires a bit of preparation.

- If they use it too much it loses its effect.