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How can we manipulate our state of arousal to reach an optimal level? -…
How can we manipulate our state of arousal to reach an optimal level?
Psychological Mechanisms of Arousal
Sympathetic Nervous System (SNS) Activation:
The SNS prepares the body for 'fight or flight' responses. It does so by increasing heart rate, blood pressure, and energy availability.
When the body is in stress the SNS sends signals to the adrenal glands to produce concentrated amounts of the two hormones Adrenaline and noradrenaline. They both stimulate the body, heightening an individual's state of alertness and readiness.
Parasympathetic Nervous System (PNS) Activation:
The PNS also known as the 'rest and digest' system promotes a reduced heart rate and induces relaxation.
Acetylcholine is the primary neurotransmitter. It aids in calming the body and reducing stimulation, decreasing arousal levels.
Cortisol:
Cortisol is a stress hormone is released in response to stress and low blood-glucose concentration. It influences energy levels and alertness.
In chronically high levels leads to fatigue and impaired cognitive function, while optimal levels can enhance performance.
Psychological Mechanisms of Arousal
Cognitive Appraisal
Cognitive appraisal is how well an individual interprets and perceives a situation/enviroment. It has the possibility to significantly influence their arousal levels.
Positive appraisal enhances performance by one's increasing motivation and focus. Contrastly, negative appraisal leads to anxiety and a decrease in cognitive performance.
Attention and Focus
Being attentive and focussed is the ability to concentrate on certain stimuli whislt ignoring other that may be considered distractive.
Higher arousal enhances focus and attention, but excessive arousal can lead to inverse effects such as distraction
Emotional Regulation
Emotional regulation is defined as the ability to manage and respond to emotional experiences.
Effective emotional regulation results in a maintained level of optimal arousal, enhancing physical performance and mental well-being.
Strategies for Manipulating Arousal Levels
Physical Activity
aerobic exercise increases arousal by stimulating the SNS and releasing endorphins.
Yoga and meditation both eecrease arousal by activating the PNS and promoting relaxation.
Breathing Techniques:
Deep breathing activates the PNS, reduces heart rate, and promotes calmness.
Cognitive Techniques:
Positive self-talk increasing motivation and focus inturn regulating arousal.
Visualisation is an effective cognitive technique for achieving optimal arousal by mentally rehearsing successful outcomes.
Environmental Modifications:
Adjusting light and noise to optimal levels helps achieve a desired arousal state.
Maintaining a comfortable temperature prevents excessive arousal due to discomfort.
Nutritional Interventions:
Caffeine increases arousal by through the blockage of adenosine receptors. This increases the release of neurotransmitters such as dopamine and norepinephrin which elevate heart rate and blood pressure
Consuming a balanced diet ensures a steady flow of energy throughout the day, minimising extreme fluctuations in arousal.
Practical Applications
Academic Settings:
Before Exams:
Using deep breathing techniques and visualizing a calm enviroment can reduce anxiety to achieve optimal arousal.
During Study Sessions:
Incorporate short breaks and physical activity to maintain focus and prevent burnout.
Sports and Performance:
Pre-Competition:
Engaging in positive self-talk and moderating physical activity prior can increase arousal.
During Competition:
Regulated breathing can manipulate arousal levels and prevent performance anxiety.
Daily Life:
Morning Routine:
Starting the day with light aerobic exercise such as running and cycling or stretching activities like yoga or tai chi to boost arousal levels.
Evening Routine:
Practicing yoga or meditation reduces arousal and promote a more restful, deeper sleep.
Links Between Biopsychosocial Factors
Biological + Psychological
Physical exercise translates directly to an improved quality of sleep which rejuvenates energy allowing for a better regulation of arousal levels
A healthy diet balancing micronutrient and macronutrients can enhance cognitive function, making arousal monitoring techniques like mindfulness more effective.
Biological + Social
Diet influences social interactions through its effects on energy levels, mood and cognitive function. For instance caffeine intake affects social anxiety by increasing heart rate, arousal, and nervousness.
Regular physical activity can lead to being present in more social environments such as sports clubs allowing one to be engaged in more social activities.
Psychological + Social
Mindfulness practices and other cognitive techniques reduce the amount of overstimulation experienced from stress and other arousal forms improving one's social social battery opening them to more beneficial interactions with others.
Effective management of stress is proven to cause better adaptation to stressful environments, enhancing social interactions.