Arousal, how to control your arousal levels, part two
- Laurent A
- Oct 17, 2024
- 3 min read
In sport psychology, arousal is a fundamental aspect in achieving your best performance.
Photography credit Tim Foster
Arousal is the level of psychological (cognitive) and physiological (somatic) excitement experienced by an athlete, pre-competition and during a competition.
Because emotions play a central role in sport performance, like the very best athletes, you need to first find your optimal arousal, then learn how to regulate it.
Finding your optimal arousal can lead to heightened focus, increased energy, and improved reaction times, which are essential for peak athletic performance.
Low arousal can be described as far (too) relaxed, sometimes even asleep, or potentially bored state. In contrast, anger or excitement are signs of high arousal levels; high arousal levels can also manifest through physiological symptoms, including increased heart rate and faster breathing.
Bear in mind that no two athletes are the same. Some may struggle with low arousal, while other experiences too high of an arousal, causing them to choke or under-perform due to excessive pressure.
You should find what works for you, adjust arousal levels accordingly and come up with your own pre-game routine to facilitate the correct level of arousal.
Below are a few quick tips to help with both arousal states, low and high.
How to increase arousal levels in sport.
If athletes feel under-aroused, they can try:
Prioritizing rest and deep sleep
Listen to music
Have a pre-competition routine (not a ritual) that “gets you in the zone”
Perform reaction tests, for instance light training system
Light exercise, such as jogging or jump rope
There are several methods we can use to raise our arousal level:
1.) Cognitive
Visualization - visualize positive outcomes, practice your skills in your head, and see yourself succeeding.
Positive self-talk – your internal conversation, made of positive motivational statements can drive-up your arousal level. But it can be used to decrease arousal level as well and calm you down if needed.
Listening to music can prepare your mind and body to perform just before an event. No binaural beats but fast bpm!
2.) Somatic
Warm-up properly – this will prepare your body for the activity ahead, get your heart rate up and your muscles warm and stretched.
Act energized – have you heard of “fake it until you make it”? Tell your body it is full of energy, and it will become so, keep moving and practicing combinations and moves you intend to do during your fight.
Have a routine. Going through a standardized preparation before a training session, and a competition, will tell your body that it should ready itself for the task ahead.
How to decrease arousal levels in sport.
If athletes feel too aroused, too energized, they can:
Use imagery
Use positive self-talk to decrease stress and calm nerves
Progressive muscle relaxation, PMR
Perform deep breathing exercises to reduce stress
Here are some methods you can practice reducing each of these states of anxiety:
1.) Cognitive
Meditation – it allows athletes to center themselves and clear the anxiety that can threaten to reduce their performance. The meditation session can be short.
Positive self-talk – the inner dialogue you choose to have will reduce your arousal level quite dramatically by calming you and reducing stress. Find the words you know you need to hear and dismiss anxious thoughts.
Imagery – visually rehearse a move or your ring entrance. Imagining a serene competitive situation can significantly decrease arousal levels.
2.) Somatic
Slow deep breath – long, deep breathing from the diaphragm is a proven method for reducing anxiety and stress in many situations.
Progressive Muscle Relaxation – a method of deep muscle relaxation that involves tightening and relaxing your muscle groups, one at a time
Remember the enjoyment of practicing your sport. Focus on the learning journey, the pride you feel about the great camp, let go of the performance result obsession.
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