The Importance of the Mental Skill of Imagery - Case Study Example

Explain and analyze the importance of the mental skill of imagery when golfers are attempting to control anxiety activation levels while performingunder pressure. Introduction It is a commonly acknowledged phenomenon that psychological preparation is vital for athletes to pursue the best performance. Athletes generally perform up to the mark when they have better acquaintance and application of psychological strategies and principles. Many researchers have studied and shown that there is a directly proportional relationship between golf and anxiety. The purpose of sport psychology is to depict, explain and envision the feelings, attitudes and behavior of athletes as well as coaches and spectators. This paper encompasses how sport psychology can be useful to prepare sports participants for major contests, helping them in reducing stress and tension that might turn down their performances, helping them in lasting high level performance. This paper also examines how athletes can develop a positive mind state that includes motivation, aspiration, anxiety and arousal. Psychological behavior tends to have significant impact on anything a person does in his life. Mental imagery refers to the feeling that one has before taking specific action or doing a particular work. Mental behavior affects the performance of athletes as well. Mind shapes perceived information in the form of images. As it has been scientifically proven, positive and negative images have profound impact in daily life of every person. Stress and tension can multiply the development of negative imagery in mind which can impede the performance of individuals in their specific fields. To cope up with tension and stress during sports, many researchers have done substantial research in this area. Taylor and Shaw (2002) in their study have discussed the impact of positive and negative outcome of mental imagery in golf. They concluded and suggested that it is advisable for golfers to avoid negative mental imagery as this can hamper the confidence and therefore the performance as well. They further advised that positive imagery is better to enhance the performance than negative imagery or no imagery. However, it was observed that using negative imagery can bring more drastic outcomes than using no imagery. Performance is influenced by pressure is a well-established fact. Study conducted by Cooke, Kavussanu, McIntyre and Ring (2010) examined the underlying mechanism of performance-pressure relationship. Their study also supports this argument that performance is heavily based on pressure elicits. Athletes often become public figure and due to this fact, they face extra ordinary pressure of performing remarkably in front of large number of audience. Some of sports participants take this pressure positively and present an outclass performance while being under pressure. In contrast to this, some athletes get apprehensive and are not aware of how to manage while being under pressure. Special training and coaching are provided to sports persons before performing into field. Visual Motor Rehearsal is also a type of visual training that is provided to the Olympic participants before playing the actual competition. Discussion Mental imagery also referred as the human mind to perform as per programmed, helps golfers to switch their mind from negative mindset to positive mindset. Many golfers have found it helpful to use mental imagery. Jack Nicklaus was a one such firm believer of mental imagery. While playing golf, pre-shot strategies, recovering from an erroneous shot, staying focused and calm are considered to be the most stress inducing state of affairs. Studies have shown that mental imagery can be helpful in performing variety of tasks during competition such as regaining confidence, lowering level of anxiety etc. Allen (2009) in his studies showed a direct relationship between golf and anxiety. Pre-shot routines, visualizations and deep breathing strategies are taught to golfers and their coaches that help in reducing stress and enhance the concentration. He concludes that even with these tactics people perform poorly because they feel they are concentrating while they are doing nothing more than worry. Power of mental imagery can be applied to achieve astonishing performances in every area of life. The purpose of mental imagery is to bring conscious and subconscious mind into alignment. Mental imagery also known as mental rehearsal is defined as perceptual experience which happens in the absence of any stimuli of the specific perception. Whenever an action is performed in nonexistence of physical practice it is said to be a mental imagery. In the subsequent paragraphs, benefits and modes of usage of mental imagery are discussed in detail. Benefits and Use of Imagery to cope with Pressure/Anxiety Many coaches believe that sports are only 10% physical and 90% mental. Therefore, numerous sports participants are turning towards mind sciences and mental imagery to take their performances to the next level. Brouziyne and Molinaro (2005) investigated an experiment which showed that when the mental imagery and physical practice were combined together, the performance of the beginners’ shot to great extent as compared to that when they were just practicing physically. This study proved that mental training is an effective tool in enhancing the performance of beginners’. Due to the effectiveness of mind power on daily tasks of an individual, mind sciences experts and practitioners have devised modes to make it work easily for athletes and sports participants who generally are not aware of these concepts. Research of Weinberg (2008) provides relationship between sports performance and mental imagery as well as the relationship between development of skill (confidence, motivation and dealing with pressure) and mental imagery. His study also supports the same idea that mental imagery influences athlete’s performance and provided direction for further research in this area in order to boost the awareness regarding imagery and expertise in performance, children and imagery and imagery ability etc. Mental imagery can be beneficial in numerous situations and circumstances. It develops self confidence of an individual, helps in competitions and contests, helps in developing pre-competition strategies so that competitors get aware of coping uncertain situations before encountering them in actual. When mental imagery techniques are combined with relaxation techniques, it promotes recuperation, recovery and rest, removes muscular tension and stress, establish a mental state of receiving positive mental imagery etc. In history, there have been numerous examples of those people who exercised visual imagery and achieved phenomenal success in life. In subsequent paragraphs, some renowned theories pertaining to mental imagery are discussed. Martin and Hall (1995) in their study concluded that mental imagery helps golfer in providing them more realistic self-expectations. Inverted “U” Theory Before understanding Inverted U theory, there must be a good understanding of Arousal. Arousal can be defined as the mental, physiological and emotional activation needed to create a response. According to Inverted U theory, in order to deliver optimal performance, a moderate level of arousal must be developed. This theory is useful for many situations. According to this theory, high level of anxiety might decline the performance but it doesn’t necessarily mean that decline in anxiety will boost the performance of an athlete. Relationship between Arousal and Performance Source: Williams, J.M., Landers, D.M., Boutcher, S.H., (1993). Arousal-Performance Relationships    Level of anxiety of golfers skyrockets at many times during competition. It often creates imbalance by involving both somatic and cognitive states. Cognitive anxiety has mental impact on performance of the golfers. A typical action of striking a ball becomes increasingly difficult when the mind negatively alters the rudimentary skills of a golfer. Therefore, the chances of errors increase in throwing the ball to make a goal. Sports psychologists have created specific strategies that address the somatic and cognitive anxiety which hamper the peak performance of an athlete. In diagnosing the trouble, psychologists take into account the personal background, history, mental and physical condition and other variables affecting the sports person during competition. In resolving these problems, psychologists come up to cognitive approach in which they try to alter the mental state of an athlete and shifting the negative thoughts and feelings towards a positive yet a realistic mindset. Restoring the balance can be done by modifying the thought process hence; it will enhance the performance of an athlete and will help them in recovering the catastrophe. Catastrophe Theory Before understanding the catastrophe theory, Inverted U theory should be understood which has been discussed in detail in the above paragraph. John Fazey and Lou Hardey (1987) proposed Catastrophe Theory by suggesting the relationship between performance and stress. They also noticed that sports performance can hardly be predicted. Depending upon the prevailing level of anxiety in athlete’s performance, catastrophe theory suggests that arousal might have different impacts on different athletes. The assumption of this theory suggests that individual’s performance is based upon cognitive state and physiological arousal rather than the total value of any of the one variable. Thus high level of cognitive anxiety can increase performance having physiological arousal of low level. Study of McNally (2002) states different alternatives to measure data related to catastrophes but also raised questions on the validity of those models. Despite of that, the author favored and supported the model presented by Hardy and Fazey (1987) by terming it as up to date alternative model. IZOF (Individual Zones of Optimal Functioning) Zone is referred to that unique place where the mental, emotional and physical being of a person are in alignment. Golfers are trained to master this art of calmness despite of having immense pressure and excitement. Confidence, focus, pleasure, relaxation, excitement and calmness are six characteristics that are required to maintain and re-achieve the level of arousal at the time of pre-competition. The theory of Individual Zones of optimal Functioning suggests that every individual has his own level of arousal while performing. Many people deliver their best performance while being in low level of arousal while others deliver their peak performances at medium or higher level or arousals. The amount of arousal required by individual is based upon their own distinct characteristics. According to IZOF theory, a golfer’s performance is successful when his pre-shot anxiety is near or within his optimal zone. When anxiety drops outside the zone that is optimal, the performance is deteriorated. Skilled golfers are aware of this fact and are able to anticipate and rectify the level of pre-shot anxiety. Russel and Cox (2000) measured positive and negative affects with the Individual Zone of Optimal Functioning Theory in order to investigate; motor task performance and IZOF position, optimal positive and negative affect performance and task and recalled Positive and negative affects and actual positive and negative effects. They concluded that emotions are of significance importance while assessing IZOF. Optimal golfer’s performance is a result of both negative and positive effects. Golfers and other athletes are properly trained not only physically but mentally as well in order to deliver their optimal performance in competitions. IZOF theory helps the golfers to bring their physical and non-physical being into a position where they are able to cope up with anxiety and maintain the required level of arousal. The above mentioned theories have been practiced in professional sports. Peak performers apply these techniques far better than other individuals who participate in competitions. Immense difference has been observed when a golfer uses mental imagery as compared to that when they don’t. Conclusion All the researches have mentioned that mental practice to enhance performance and achieve goals is as important as physical practice. Anxiety and self-confidence are the vital elements to be taken into consideration during pre-competition. A combination of physical practice, relaxation techniques, goal setting and mental imagery allows a golfer to focus and concentrate and perform to the optimal level. Sports psychologists can play an imperative role in training and developing the mental capabilities of the golfers and other athletes. It has been scientifically proven that mental imageries and visualizations have significant impact on the performance of every individual therefore these techniques and theories must be practically implemented to help golfers in taking their game to the next level. A good command over these strategies can be very useful for not only golfers but for every professional individual. Peak performers are observed of doing practice of such strategies. Therefore, it must be made the major component of training of beginner golfers and other professional athletes as well. References Allen, Jeffrey S., 2009, ‘Anxiety and Golf’, Sports Psychology, viewed on 7th November, 2011, < http://www.unicommons.com/node/5242 > Brouziyne, M. and Molinaro, C., 2005, ‘Mental Imagery combined with Physical Practice of approach shots for Golf Beginners’, Perceptual and Motor Skills, vol 101, no. 1, pp. 203-211. Cooke, Andrew, Kavussanu, Maria, McIntyre, David and Ring, Christopher, 2010, ‘Psychological, muscular and kinematic factors mediate performance under pressure’, Psychophysiology, Vol 47, no. 6, pp 1109–1118, viewed 7th November, 2011 Hardy, L. & Fazey, J., 1987, ‘The Inverted-U Hypothesis: A Catastrophe For Sport Psychology?’, paper presented at the Annual Conference of the North American Society For the Psychology of Sport and Physical Activity, Vancouver, June. Martin, Kathleen A. and Hall, Craig R., 1995, ‘Using mental imagery to enhance intrinsic motivation’, Journal of Sport & Exercise Psychology, Vol 17, no.1, pp. 54-69. McNally, 2002, ‘Contrasting Concepts of Competitive State-Anxiety in Sport: Multidimensional Anxiety and Catastrophe Theories’, The online Journal of Sports Psychology, Vol. 4, No. 2, pp. 10-22, viewed on 7th November, 2011 < http://www.athleticinsight.com/Vol4Iss2/StatePDF.pdf> Russell, William D. and Cox, Richard H., 2000, ‘A Laboratory Investigation of Positive and Negative Affect within Individual Zones of Optimal Functioning Theory’, Journal of Sport Behavior, Vol. 23, viewed on 7th November, 2011, Taylor, J.A and Shaw, D.F, 2002, ‘The effects of outcome imagery on golf-putting performance’, Journal of Sport Sciences, vol 20, pp 607-613. Williams, J.M., Landers, D.M., Boutcher, S.H., 1993, ‘Arousal-Performance Relationships’, Applied Sport Psychology; Personal Growth to Peak Performance, vol. 2, pp 170-184. Weinberg, Robert, 2008, ‘Does Imagery Work? Effects on Performance and Mental Skills’, Journal of Imagery Research in Sport and Physical Activity, Vol. 3, no. 1. Read More