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the opportunity and chances of Stating a mood sensitive create an increased arousal level performing at an individual’s best judgement. e.g., I think I will bat (psych up music) or calm relaxing and encouraging more of a well today, I feel relaxed, calm music to focus and reduce successful personal performance, and con dent. This is called mood tension and excessive thus assisting the team’s sensitive Judgement (Mayer & nervousness. performance. Volanth, 1985, cf; Owens, 1998). Example 2) Use cognitive Mood can a ect a player’s restructuring strategies: - ability to shift concentration from Step 3 Change negative thoughts into say a narrow (e.g., a batsman Using cognitions that monitor and positive thought. Learning HOW watching the seam of the ball, to change moods and evaluate your to mentally BIN negative thoughts broad focus, looking at eld mood state so you can change and not to ruminate or DWELL on placing and seeing where the gaps them. Thinking about good the negatives, but think about are to strike the ball into). thoughts to cheer yourself up. your STRENGTHS. Especially, if the player concerned Avoiding thoughts about personal What you do WELL for the has just dropped an important problems, issues that would make team and INDIVIDUALLY? catch, and feels angry and you tense or in a bad mood What YOU NEED to do to down/depressed as the player or in a negative state of mind. PERFORM at your BEST? believes he/she has let the team Avoiding thinking about negative What do you need to DO down. The mood of the player performances or speci c events, RIGHT NOW to get into your best who then has a key role in the which happened against a bowler mood state and FEEL GOOD? attack, may be a ected or batsman that could place you This is called the self-regulation due to the perceived past negative in a bad mood. of mood (Thayer, 1994, cf; experience (the event of dropping Thinking about and writing Owens, 1998). the catch). So how can a player down your best ever performance Kabir Ali of England celebrates change his/her mood state and or something that will make you Following these FOUR steps will taking the of Jacques Kallis of get into ‘the right mood to perform smile. Your favourite place and enable a player and indeed coaches South Africa during the 5th One Day at their best?’ Here are some loved ones etc. Change your and medical sta a better International match between Soth suggestions and a four-step plan mood state immediately and think understanding of their individual Africa and England on February 9 to assist getting into the right about perhaps what makes you mood state and how mood state 2005 at Bu alo Park, East London, mood state. ENJOY (Have written can a ect performance both from South Africa. (Photo by Tom examples at hand/on cue cards) an individual and team perspective. Shaw/Getty Images) Step 1 This is called a metamood More importantly having an How to Prepare and get into the experience (Thayer et al., 1988, AWARENESS of your mood and right mood state. cf; Owens, 1998. mood state di erences and how team environment. Therefore, Stating and being aware of how (The above three steps were di erent thoughts and events trigger changing thought processes and you feel. e.g., “I feel tense” or “I part of Mayer’s (1998) Cognitive certain moods and behaviours will mood -being less emotionally feel happy” Domains of the Mood system, cf; enable a change of behaviour to reactive and more proactive in Thinking about how to be in a Owens, 1998). occur and for the player to get into thinking and behaviour, will good mood and what to do to get the best and individual mood state enhance performance. yourself in a better mood to Step 4 i.e., ‘to get into the right mood’ to perform at their best. Finally, the Amanda Owens MSc is a perform at your best. Writing Being able to regulate your mood ability to monitor and evaluate BASES Accredited Sport down how you feel at that state and being aware of mood will enable a faster and more Psychologist and BOA Registered. moment? behaviours that modulate energy e ective mood state shift from a Amanda is the Director of Total Asking yourself how you feel and tension to your optimal levels. negative and potentially destructive Performance and can be right now? This is called mood Being able to shift your mood in a performance mood state to a more contacted for individual and/or state introspection (Diener & self-regulated manner to produce positive mood state that will enable team sport psychology Emmons, 1994; Watson & an optimal mood. Therefore, optimal performance to occur and coaching/consultations on either Tellegen, Cf; Owens 1998). mood management is key to for individuals to use interventions (m) 077368 53375 performing at your best or optimal which can enhance their mood or (o ce) 0207 733 9833 Step 2 levels and learning how to monitor state and indeed others within the www.totalperformance.co.uk Thinking of past positive mood states and shift a less experiences against the desirable mood state (tiredness, opposition and venue. Thinking lethargy, depressed mood or References: about past good performances, tension) into perhaps alertness, Butler, R.J., (Ed) (2000). Sports Psychology in Performance. London, UK: , bowling and elding. vigour or calmness. Also being Arnold. Pgs 3-32 Have examples of best aware of increasing arousal levels Lane, A.M., & Terry, P.C. (1999b). Mood states as predictors of performance: performances at hand (on cue and being aware of what Test of a conceptual model. Journal of Sports Sciences, 17, 606. cards). Batting, what you did and individual methods work to raise Lane, A.M., & Terry, P.C. (2000). The nature of mood: Development of a how you felt, certain shots which arousal levels to an INDIVIDUAL conceptual model with a focus on depression. Journal of Applied Sport were played and great catches, OPTIMAL STATE. Psychology, 12, 16-33. bowling and taking , how Example 1) Using music Terry, P.C. (1994). Mood proles as predictors of performance among you felt etc. (favourite selection) to either international bobsleigh and rowing competitors.Journal of Sports Sciences, 12, 214. England bowler Matthew Hoggard, celebrates with team mates for bowling out Terry, P.C. (1995). Discriminant capability of pre-performance mood state South Africa's Herschelle Gibbs on the rst day of a 5-day test match in Durban, proles during the 1993-94 World Cup Bobsleigh. Journal of Sports 26 December 2004. (Photo ALEXANDER JOE/AFP/Getty Images) Sciences, 13, 77-78. Terry, P.C. (1995). The ecacy of mood state proling among elite performers: A review and synthesis. The Sport Psychologist, 9, 309-324. Terry, P.C. (1997). The application of mood proling with elite sport performers. In Butler, R. (Ed.) Sport psychology in performance. (Pp. 3-32). Oxford: Butterworth-Heinemann. Terry, P.C. (2000). An overview of the relationship between mood and performance in sport. Australian Journal of Psychology, 52, S115. Terry, P.C. (2000). Introduction to perspectives on mood in sport and exercise. Journal of Applied Sport Psychology, 12, 1-5. Terry, P.C., & Lane, A.M. (2002). User Guide for the Brunel Mood Scale (BRUMS). Owens, A.J.N. (1998). Mood states as predictors of tennis performance: A test of A conceptual model. Master of Sciences MSc Thesis. Owens, A.J.N., Lane, A.M., & Terry, P.C. (2000). Mood states as predictors of tennis performance: A test of a conceptual model. Journal of Sports Sciences, 18, 55-56.

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