Mindfulness & Self-Compassion

Question 1

What is Mindfulness?

Answer 1

Paying attention to one’s present experience; being open & accepting of that experience

Question 2

What is Self-Compassion?
What are its 3 Components?

Answer 2

Self-compassion involves offering non-judgmental understanding and compassion to oneself

3 components:

• Self-kindness
• Common humanity
• Mindfulness

Question 3

Mindfulness & Self-Compassion Training: Expressive Writing

Write down a negative event in the last week which was
personally demanding.

Answer 3

1. Common humanity: List ways in which other people experience similar events.
2. Self-kindness: Write a paragraph expressing understanding, kindness, and concern to yourself. Write as if you are communicating to a close friend in the same situation.
3. Mindfulness: Describe the event in an objective and unemotional manner, promoting acknowledgment and balance without overidentification.

Question 4

What is the 5-4-3-2-1 Grounding Activity?

Answer 4

Question 5

What are (Physiological) Arousal Regulation Strategies?

4

Answer 5

Breathing:

• Diaphragmatic breathing increases oxygen, can stimulate relaxation response or sympathetic activation

Progressive Relaxation:

• Involves tensing and relaxing specific muscles

Meditation:

• Allows for deep relaxation of the mind

Autogenic Training:

• Focuses on feelings associated with limbs and muscles

Question 6

What is Progressive Relaxation?

Answer 6

Involves tensing and relaxing specific muscles

Question 7

Arousal Regulation Strategies

Increasing Arousal:

Answer 7

1. Pep talks
2. Bulletin boards
3. Pre-competitive workouts
4. Verbal cues
5. Breathing
6. Imagery
7. Music

Question 8

Changing Regulation

Answer 8

1. Identify optimal level of activation (e.g., using IZOF ‘clustering’)
2. Identify/Develop strategies to try and achieve optimal level of activation
3. Evaluate effectiveness of strategies (selfassessment through monitoring/journal; performance outcomes)

Question 9

Guidelines for Developing & Applying
Sport Psychology Interventions

Answer 9

1. Start w/ relationships - foundation of any therapeutic alliance
2. Assess athletes’ psychological skills
3. Determine which skills to include
4. Design a program to implement skills
5. Evaluate progress