Arousal regulation 101. Its impact on performance

Sometimes one does everything according to plan but still falls short on expected performance. It's commonplace to complete every technical, tactical, psychological, and physical exercise, but still not be able to be competitive when it is required. Also, it is possible to perform at a proper level in practice matches but not in competitive ones.

These phenomena could be due to suboptimal arousal.

Arousal regulation is a skill that is key when competing. A combination of psychological and physiological factors define the activity level of a person (arousal), which can be visualized in a continuum from deep sleep to frenzy.

This psychological skill facilitates performance by getting the athlete in a state in which perception, decision-making, and execution are optimal. Arousal levels have a strong influence on concentration: highly activated athletes will be focused on only little stimuli and lowly activated ones will have scattered attention. It also affects muscle tension, fatigue, and neuromuscular coordination.

How do I realize that I have high arousal?

One feels at least one of these sensations: accelerated heart rate, excessive sweating, nausea or stomachache, jittery, tense muscles, confusion, trembles, excessive concerns, difficulty to concentrate or make decisions.

When this state becomes unpleasant, one must interpret this emotion as a signal that what it's at stake is important, so it is normal to feel this way, and it is the moment to relax and perform.

How do I realize that I have low arousal?

One feels at least one of these sensations: lack of enthusiasm, lack of performance expectations, heaviness (e.g. in the legs), distracted, slow movements, lack of interest.

It is important to understand that every athlete has a unique level of optimal arousal. Thus, it is possible to see a teammate that plays really well being relaxed but another that needs to be psyched up to give his or her best performance. A sport psychologist can help you find your optimal arousal level.

Which are some of the techniques that you can use to relax?

Deep and slow breathing, HRV Biofeedback, mindfulness, and imagery, among others.

And techniques to increase the level of arousal?

Short and fast breathing, expansive and explosive movements such as jumps and sprints, and energizing music, among others.

I encourage you to learn how to regulate your arousal level and get the best out of all the time spent preparing for competition!

If you have any questions, don't hesitate to contact me!

Mauro G. Pérez Gaido

Mg. Sport and Exercise Psychology

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References

Hanin, Y. L. (2000). Emotions in sport. Human Kinetics.

Weinberg, R. S., & Gould, D. (2018). Foundations of sport and exercise psychology, 7E. Human Kinetics.