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Psychological Skills Training (PST) - Coggle Diagram

- - - - Constructive Self-Talk
        
        Contrary to destructive self-talk, constructive self-talk is cheerful, motivational, and optimistic when viewing situations. This self-talk improves the mindset of the person and encourages them to see things in a positive light. An example of this would be cheering oneself on for sticking to an opinion when you are vastly outnumbered in a debate.
      - Destructive Self-Talk
        
        Destructive self-talk degrades one by making them question their future actions or past actions that soon make you paralyzed with doubt and uncertainty. An example would be receiving self-criticized negative messages in your head after expressing a disagreeable opinion at a family event.
      - Dysfunctional Self-Talk
        
        On the other hand, dysfunctional self-talk focuses on the negative aspects of challenging situations rather than on their positive aspects and has a pessimistic attitude when facing different situations. An example of this would include telling people that their goals are unattainable and telling oneself that achieving their dreams would be impossible.
  - - - Both Kobe Bryant and Michael Jordan worked with Mindfulness Meditation Coach George Mumford throughout their careers. His methods on recovering from several addictions and negative-self talk, have resulted in these two professional basketball players being able to put forth their best ability on the court amidst all the pressure put upon them.
    - - Tom Brady, a renowned NFL player, had also had mental coaching services when he was playing for the University of Michigan. Brady currently works with Alex Guerrero, a health and fitness guru who helps with his training, diet, and mental toughness.
    - - Randall Cobb is also another NFL player that has been seen on live television using techniques of positive self-talk. As a pre-game ritual, and during breaks, Cobb actively chants motivating and optimistic messages aloud to tey and creates an atmosphere he is comfortable in. This talk also helps put him in the "zone," where he can perform to the best of his ability.
- - - - Progressive Relaxation
        
        Progressive relaxation is learning to feel the tensions in one's muscles and learning to let go of that accumulated tension.
      - Breath Control
        
        Breath control focuses on controlling your breathing in stressful situations, allowing for more oxygen to go to the brain, resulting in better decisions.
      - Biofeedback
        
        Biofeedback is causing one to become more aware of their nervous system and controlling responses through feedback from the body.
      - Relaxation Response
        
        The Relaxation Response is a technique that teaches individuals to quiet their mind, concentrate and reduce muscle tension by basic meditation.
      - Autogenic Training
        
        Autogenic Training is a series of exercises designed to produce physical sensations to bring upon relaxation.
      - Cognitive Affective Stress Management Training
        
        Cognitive Affective Stress Management training teaches person-specific cope responses, using relaxation and control arousal.
      - Stress Inoculation Training
        
        Stress Inoculation training involves repeatedly coping with stress and thinking/imagining stressful situations, which are then managed, to build up an immunity to stress.
      - Drive Theory
        
        According to the Drive Theory, the more arousal you experience, the higher your performance will be. This approach also explains why beginners find it difficult to perform well under pressure.
      - Reverse Theory
        
        Arousal effects on sports performance are influenced by how you perceive this state.
      - Catastrophe Theory
        
        This theory explains the link between anxiety, arousal, and performance. If anxiety levels are low, you’ll perform best at a medium level of arousal. If anxiety levels are high, your level of arousal will drop off suddenly. The catastrophe model takes into account both cognitive and somatic anxiety.
      - Anxiety Direction and Intensity
        
        According to this theory, a positive interpretation of anxiety leads to better performance.
      - Multidimensional Anxiety Theory
        
        Anxiety causes poor performance, regardless of your level of arousal. This theory is still being researched.
      - Individual Zones of Optimal Functioning
        
        The optimum level of arousal that an athlete requires to perform his best depends on his individual needs. Each individual will react differently to anxiety and arousal.
      - Inverted U Hypothesis
        
        Too much or too little arousal and anxiety will cause poor performance. A medium amount of anxiety and arousal will result in optimum performance. The relationship between these two factors is influenced by activity type, level of expertise, and personality types. For example, introverted people are more likely to perform well under low arousal conditions.
  - - - Ronaldo takes a deep breath before taking crucial shots in soccer. He relaxes his mind and takes a deep breath to cool his nerves and to help deliver oxygen to his brain, so he can focus when making decisive decisions.
    - - An Argentinean soccer player who also takes deep breaths when trying to focus before scoring a decisive goal or a freekick.
    - - The Canadian Olympic champion in slopestyle skiing and other professional athletes have gone to Hawaii where they dive underwater for up to five minutes. This helps control breathing, which further helps control arousal/excitement tendencies in high-pressure situations.
- - - - World-record holder Ledecky has said: "I have my goals and I visualize things to help me achieve those goals ... I know what my stroke should feel like at different parts of the race, and I can just kind of picture that in my mind." She too embraces and utilizes the training technique of visualization to ensure peak performance.
    - - "One of the things that has been good for me I think, besides training, has been my sort of mental preparation," Phelps said of the technique. Phelps visualizes how we will perform his swim stroke during competitions and hence this repeated imagery and integration of movement to make it become an instinct
- - - - Jamaican sprinter Usain Bolt, the fastest man ever recorded in history is also a believer in goals. “If you want to be the best, or you want to strive for more, you’ve got to set goals in life,” he told ITV News. “I try to set the highest standard that I can for myself, that’s what keeps me going.”
    - - Shannon Miller said that focusing on short-range goals kept her motivated to reach her long-range dream of competing at the Olympics. “It’s great to have that ultimate goal,” she said, “but regardless of what that long-term goal is, you have to set those short-term goals. Think about what you can do each and every day to make that long-range goal happen.” Her goal setting helped her achieve her dream long-term goal, and even became a seven-time Olympic medalist.
    - - Olympic Swimmer Gary Hall Sr. Writing down interim goals and posting them in a prominent place helped him get to the Olympics. “When I was 16 years old, training for my first Olympic games, my coach wrote all of my goal times down on the top of the kickboard I was using every day in practice,” Hall recalled in The Champion’s Mind by Jim Afremow. “I couldn’t escape them, but the result, after executing the plan, was that I made the Olympic team.”