Αθλητική Ψυχολογία: Διαχείριση άγχους

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Τί είναι η Αθλητική Ψυχολογία;

Η Ψυχολογία είναι το επιστημονικό πεδίο που αναλύει τις ανθρώπινες συμπεριφορές, σκέψεις και συναισθήματα. Σε συνέχεια, η Αθλητική Ψυχολογία  αναφέρεται στην επιστημονική ανάλυση  του τρόπου συμπεριφοράς , σκέψεων και συναισθημάτων εντός του αθλητικού πλαισίου, όπως η προπόνηση ή ο αγώνας. (Nicholls & Jones, 2013).

Οι περισσότεροι άνθρωποι αναφερόμενοι στην Αθλητική Ψυχολογία κατανοούν ότι αυτή έχει δύο στόχους (Weinberg & Gould) :

  • Να κατανοήσει πως ψυχολογικοί παράγοντες επηρεάζουν την αθλητική απόδοση.
  • Να καταννοήσει πως η συμμετοχή σε αθλητικές δραστηριότητες μπορεί να βοηθήσει την ανάπτυξη, υγεία και την ευεξία των ανθρώπων.

Συνοπτικά, όπως αναφέρει και ο  Cox (2002), «Η Αθλητική Ψυχολογία είναι η μελέτη των επιδράσεων διαφόρων ψυχολογικών και συναισθηματικών παραγόντων  στην απόδοση στον αθλητισμό και την άσκηση και των επιδράσεων της συμμετοχής σε αυτά σε ψυχολογικούς και συναισθηματικούς παράγοντες”.

 

Σχέση Αθλητικής Ψυχολογίας και βελτίωσης της αθλητικής απόδοσης

Η Clews (1996) αναφέρει: « Η Αθλητική Ψυχολογία  αποσκοπεί στο να κάνει τους αθλητές να σκεφτούν τους λόγους που συμμετέχουν  στον αθλητισμό καθώς και τί θέλουν να επιτύχουν. Οταν ξέρεις τους στόχους σου, οι νοητικές δεξιότητες μπορούν να σε βοηθήσουν να πετύχει αυτά που θέλεις. Η Αθλητική Ψυχολογία δεν μαθαίνει στους αθλητές και αθλήτριες πως να μάθουν και να βελτωθούν στο αθλημά τους. Τους βοηθάει να αξιοποιήσουν τις δυνατότητές τους και να τους βοηθήσει να πετύχουν τις επιδόσεις των ονείρων τους.»

Οι αθλητές αφού έχουν μία αποτελεσματική SMART στοχοθεσία  μπορούν να μεγιστοποιήσουν το αποτέλεσμα χρησιμοποιώντας τεχνικές και μεθόδους :
Α. Για να αυξήσουν τα επίπεδα συγκέντρωσης τόσο στις προπονήσεις όσο και τους αγώνες
Β. Για να αυξήσουν τα επίπεδα παρακίνησής τους.
Γ. Για να μειώσουν το προαγωνιστικό άγχος.
Ε. Για να μπορέσουν να συνυπάρξουν σωστά  και να μεγιστοποιήσουν τα οφέλη από την συνύπαρξη με προπονητές, συναθλητές, επιστημονικό προσωπικό, δημοσιογράφους, συγγενείς κ.λπ.
Στ. Για να μπορέσουν να πιστέψουν αθλητικά στον εαυτό τους και να αυξήσουν τα επίπεδα αυτοπεποίθησης.

Θέματα για περισσότερη σκέψη

  1. Πιστεύετε ότι η αθλητική ψυχολογία μπορεί να βοηθήσει την αύξηση της απόδοσής σας; Εάν ναι, τί ποσοστό βελτίωσης θα μπορούσατε να προσδοκάτε;
  2. Πιστεύετε ότι χρειάζεται καθημερινή προπόνηση σε κάποιο τομέα της αθλητικής ψυχολογίας που επιθυμούμε να βελτιωθούμε ή αρκεί μερικές προπονήσεις 2-3 φορές τον χρόνο;
  3. Ποιος τομέας της αθλητικής ψυχολογίας σας ενδαφέρει ποιο πολύ; Αύξηση Αυτοπεποίθησης, αύξηση αυτοσυγκέντρωσης, νοερή προπόνηση, προσδιορισμός σωστού επιπέδου διέγερσης;

Διέγερση – Αγχος – Στρες : Ορισμοί και διευκρινήσεις

Στους περισσότερους αθλητές και αθλήτριες υπάρχει ένα σχετικό μπέρδεμα αναφορικά με τις παραπάνω έννοιες και έτσι είναι χρήσιμο να ξεκινήσουμε δίνοντας τους ορισμούς.

Διέγερση είναι ένα μίγμα φυσιολογικών και ψυχολογικών διεργασιών που συμβαίνουν σε έναν άνθρωπο και αναφέρεται στην ένταση της παρακίνησης σε κάποια δεδομένη στιγμή. (Weinberg & Gould 2015)

Άγχος «είναι η αντιμετώπιση μίας αβέβαιας υπαρξιακής απειλής». Το άγχος είναι ένα πολυδιάστατο φαινόμενο.  To άγχος είναι ένα αρνητικό συναίσθημα. Χαρακτηρίζεται από νευρικότητα, έννοια και φόβο και σχετίζεται με εγρήγορση ή ενεργοποίηση του σώματος.
Το διαχωρίζουμε  σε:

  • Χαρακτηριολογικό άγχος (trait anxiety), το οποίο είναι μέρος της προσωπικότητας του κάθε ατόμου. Στο χαρακτηριολογικό άγχος έχουμε ως προυπόθεση ότι κάποιος εκλαμβάνει ως απειλητικές μία σειρά γεγονότων/ συνθηκών που αντικειμενικά δεν είναι ψυχολογικά ή σωματικά επικίνδυνες.
  • Αγχος κατάστασης (state anxiety) αναφέρεται στο κομμάτι της συμπεριφοράς μας που συνεχώς αλλάζει. Αναφέρεται ως η συναισθηματική κατάσταση που χαρακτηρίζεται από υποκειμενικά και συνειδητά συναισθήματα φόβου και έντασης που συνοδεύονται από ενεργοποίηση ή εγρήγορση του αυτόνομου νευρικού συστήματος (Weinberg & Gould 2015)

Στρες είναι «μία μη συγκεκριμένη αντίδραση του σώματος σε οποιαδήποτε απαίτηση εγείρεται πάνω του». Είναι γνωστό ότι υπάρχει το ευνοικό/ θετικό στρες και το κακό στρες που πολλές φορές αναφέρεται ως δυσφορία και ακόμα πιο συχνά ως άγχος κατάστασης.
Το Στρες δεν είναι αποτέλεσμα αλλά μία διαδικασία. Τα στάδια του στρες είναι τα παρακάτω :

  1. Ερέθισμα (Πιθανός στρεσογόνος παράγοντας)
  2. Εκτίμηση της κατάστασης
    α. Προσωπικό Συμφέρον
    β. Αντιλαμβανόμενη Δυνατότητα Ανταπόκρισης
  3. Αντίδραση
    α. Καμία Αντίδραση Αγχους
    β. Αντίδραση άγχους

Συμπτώματα
Τα συμπτώματα τα χωρίζουμε σε σωματικά και ψυχολογικά.

 Σωματικά

  • Μυική ένταση
  • Μυικοί πόνοι
  • Αισθηση κόπωσης
  • Ξηρά χείλη/ Ξηροστομία
  • Συνεχής ανάγκη για ούρηση
  • Ναυτία
  • Υπεραερισμός
  • Αυξημένη καρδιακή συχνότητα
  • Αυξημένός ρυθμός αναπνοής/ Ταχύπνοια
  • Κρύα ή υγρά χέρια
  • Εφίδρωση
  • Σφίξιμο (πεταλούδες) στο στομάχι/ Στομαχική διαταραχή
  • Δυσκολία ύπνου
  • Πονοκέφαλος
  • Αίσθηση αρρώστιας
  • Αλλοίωση φωνής
  • Τρέμουλο στα πόδια

Ψυχολογικά

  • Αίσθηση σύγχυσης
  • Απώλεια μνήμης αναφορικά με λεπτομέρειες
  • Φόβος
  • Εννοια
  • Αδυναμία λήψης αποφάσεων
  • Αδυναμία συγκέντρωσης
  • Νοητική κόπωση
  • Νοητική σύγχυση

Σχέση μεταξύ διέγερσης και απόδοσης.

Υπάρχουν διάφορες θεωρίες που σχετίζουν το επίπεδο διέγερσης ώστε να μπορούμε να  έχουμε το βέλτιστο αποτέλεσμα.
Αυτές οι θεωρίες είναι :

  • Η θεωρία της Ορμής (Drive Theory) που υποστηρίζει ότι υπάρχει γραμμική σχέση.
  • Η θεωρία του ανεστραμμένου U που υποστηρίει ότι υπάρχει σχέση ενός ανάποδου U

  • IZOF = Individualized zones of optimal functioning . O κάθε αθλητής έχει μία βάλτιστη περιοχή εγρήγορσης που λειτουργεί.

  • Το φαινόμενο καταστροφής. Αποδέχεται την θεωρία του ανάποδου U αλλά υποστηρίζει ότι υπάρχει ένα κατώφλι μετά το οποίο επέρχεται «καταστροφή».

  • Η αντίστροφη θεωρία που υποστηρίζει ότι το επίπεδο διέγερσης επηρεάζει την απόδοση και η σχέση τους εξαρτάται από την ερμηνεία του καθενός του επιπέδου διέγρσης.

Ερώτηση κατανόησης: μπορεί το άγχος και το στρες να προκαλέσουν τραυματισμούς;

Το ψυχολογικό στρες και το άγχος μειώνει τις αντιστάσεις του ανοσοποιητικού συστήματος, μεγαλώνει την επιβάρυνση του προπονητικού φορτίου, μειώνει την συγκέντρωση του ατόμου, την ικανότητα να εκτελέσει σωστά κινήσεις και ασκήσεις, επεμβαίνει αρνητικά στο ορμονικό σύστημα κ.λπ και όλα αυτά μαζί δημιουργούν προϋποθέσεις ατυχήματος ή τραυματισμού.

Ερώτηση κατανόησης : γιατί το άγχος καταστρέφει την απόδοση;

Το άγχος έχει σωματικές και ψυχολογικές επιπτώσεις που καταστρέφουν την απόδοση. Ιδίως οι ψυχολογικές είναι φανερό ότι καταστρέφουν κάθε πιθανότητα υψηλής απόδοσης.

Τεχνικές αντιμετώπισης του άγχους

Οι τεχνικές μπορούν να χωριστούν σε 3 κατηγορίες (Nichols & Jones) :

  • Σε αυτές που εστιάζουν στο πρόβλημα.Τεχνικές που αφορούν την αντιμετώπιση του προβλήματος εφαρμόζονται στο να περιοριστούν τα περιβαλλοντικά ερεθίσματα που προκαλούν την αντίδραση του στρες. Τέτοια παραδείγματα είναι όταν ο αθλητής αυξάνει την ένταση της προσπάθειας (στην προπόνηση ή στον αγώνα), όταν ο αθλητής κάνει καλύτερη διαχείριση χρόνου τόσο στην προπόνηση/ ζωή του όσο και πριν τον αγώνα ή όταν έχει πλάνο αντιμετώπισης συγκεκριμένων προβλημάτων (π.χ. όταν πάθει λάστιχο)
  • Σε αυτές που εστιάζουν στην αντιμετώπιση των αρνητικών συναισθημάτων.Τεχνικές που αφορούν τον περιορισμό των αρνητικών συναισθημάτων. Σε αυτή την κατηγορία έχουμε μεταξύ άλλων: την βοήθεια από κάποιον άλλο (π.χ. τον προπονητή μας), την προσευχή, το χιούμορ και τις τεχνικές ελέγχου της σκέψης
  • Σε αυτές που εστιάζουν στην αποφυγή της αντιμετώπισης. Τέτοιες περιπτώσεις  είναι το σταμάτημα (blocking), να φύγουμε μακριά από την κατάσταση άγχους και να αγνοήσουμε τους ανθρώπους.

Σωματικές Τεχνικές χαλάρωσης

  • Η τεχνική της σταδιακής χαλάρωσης.
  • Τεχνικές ελέγχου της αναπνοής
  • Biofeedback – με την χρήση ηλεκτροδίων
  • Υπνωση

Πρακτική αύξησης του επιπέδου εγρήγορσης

  • Εσωτερικός μόνόλογος με θετικές εκφράσεις για να ανέβει η αθλητική αυτοπεποίθηση.
  • Αύξηση του επιπέδου αναπνοής με μικρές και κοφτές αναπνοές.
  • Κραυγές, π.χ. άρση βαρών.
  • Άκουσμα μουσικής
  • Με άσκηση. Νιώθω υποτονικός και μέσω της προθέρμανσης αυτό αλλάζει

Ασκήσεις

Θεωρείτε ότι είστε αγχώδης στην καθημερινότητά σας; Τί κάνετε για να αντιμετωπίζετε σχετικές καταστάσεις;

  • Σκεφθείτε αθλητικές καταστάσεις στις οποίες βιώσατε stress. Ποια ήταν τα σωματικά ή ψυχολογικά συμπτώματα ; Τί κάνατε για αντιμετωπίσετε την κάθε κατάσταση;
  • Σκεφθείτε καταστάσεις στην επαγγελματική ή προσωπική σας ζωή όπου βιώσατε έντονες καταστάσεις άγχους. Ποια ήταν τα σωματικά ή ψυχολογικά συμπτώματα ; Τί κάνατε για αντιμετωπίσετε την κάθε κατάσταση;
  • Πως εξελίσσεται η ένταση του άγχους αντίστροφα απο την εκκίνηση του αγώνα.
  • Αναφέρατε παραδείγματα που θα μπορούσατε να περιορίσετε το περιβαλλοντικό ερέθισμα και παραδείγματα που αφορούν τον περιορισμό των αρνητικών συναισθημάτων. Δηλαδή από περιπτώσεις προαγωνιστικού άγχρους επιλέξτε περιπτώσεις που θα μπορούσατε να παρέμβετε για να εξαλέιψετε την αιτία άγχους και περιπτώσεις που το δυσάρστο συναίσθημα δεν εξαρτάται από εσάς.

 

 

Βιβλιογραφία

  • Nicholls Adam R. & Jones Leigh, «Psychology in sports coaching), Routlege
  • Weinberg Robert S. & Gould S, «Foundations of Sports and Exercise Psychology», Human Kinetics,Sixth Edition 201
  • Cox Richard H. “Sports Psychology :Concepts and Applications”, Fifth Edition 2002(Μετάφραση Γιάννης Ζέρβας- Εκδόσεις Παρισιανού)
  • Gaylene Clews “Smart Sport”, Australian Institute of Sports, 1996
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