Controlling stress, arousal and anxiety

Overview

Somatic and cognitive techniques, biofeedback, breathing control, progressive muscle relaxation, goal setting, imagery and positive self-talk, matching the technique to the anxiety, and raising arousal when it is too low.

What you need to know

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Questions from this subtopic

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1. 1

   What are somatic techniques for controlling anxiety?

   Model answer

   Somatic techniques reduce the physical symptoms of anxiety. Examples include biofeedback, breathing control and relaxation.

2. 2

   What are cognitive techniques for controlling anxiety?

   Model answer

   Cognitive techniques reduce worry and negative thoughts. Examples include goal setting, imagery and self-talk.

3. 3

   What is biofeedback?

   Model answer

   Biofeedback uses equipment to show a performer their physiological state. The performer learns to lower heart rate or muscle tension.

4. 4

   How does breathing control reduce anxiety?

   Model answer

   Slow, deep breathing lowers heart rate and muscle tension. The performer also focuses on the breath rather than worries.

5. 5

   What is progressive muscle relaxation?

   Model answer

   Progressive muscle relaxation is tensing and then relaxing each muscle group in turn. The performer learns to recognise and release tension.

6. 6

   How does goal setting control anxiety?

   Model answer

   Goal setting gives the performer a clear focus and realistic targets. Achievable goals reduce worry about failure.

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