Module 6 Flashcards
(42 cards)
What does Fixed Mindset mean?
Limits potential by fostering a fear of failure and resistance to change, hindering progress and adaptability.
What does Growth Mindset mean?
Enables individuals to embrace learning opportunities, persist through obstacles and recover from setbacks enhancing resilience.
What is the Comfort Zone?
The comfort zone is the zone in which an individual feels comfortable. There is no fear or discomfort.
The person feels at home, comfortable and safe. All things are familiar. Within this zone there are no
challenges to start a learning process. There is little reflection or learning in the safe zone as individuals
are unchallenged. Things stay the same, often unquestioned.
What is the Stretch Zone?
The stretch zone is the zone in between the previous zones. In this zone things (activities, situations,…)
feel somehow awkward and unfamiliar.
In this zone learning can occur. It is the zone where you can
enhance your possibilities, where you can work towards your personal development, where you can
explore your boundaries. When a person feels he cannot control or handle the situation, he can retreat
to the comfort zone. However, operating in and learning in this zone can expand your comfort zone,
becoming familiar with new situations, activities.
What is the Panic Zone?
In the panic zone a challenge is so far away from the zone in which we feel comfortable, that it becomes
overwhelming.
In this zone we experience stress, fear and challenge in a way that learning is impossible
(for instance our fight or flight reaction). All our energy is spent on managing and controlling our fear
and panic. When a person stays too long in this zone there is the possibility that they cease to explore
their boundaries and instead prefer to stay within their comfort zone.
Managing fear and emotional responses
Calming amygdala with breathwork and grounding
What is the main function of the amygdala?
Your amygdala is a small part of your brain, but it has a big job. It’s a major processing center for emotions.
Distinguish fear from actual danger
Is this fear protecting or holding back?
Gradual desensitization techniques
Associate the brain with safety and control.
Reinforce courage as a skill (ability that can be improved)
Courage is not absence of fear, but the ability to act despite of it.
What does resilience mean?
Resilience refers to the ability to successfully adapt to stressors, maintaining psychological well-being in the face of adversity. It’s the ability to “bounce back” from difficult experiences. Resilience is not a trait that people either have or don’t have.
Angela Duckworth’s Framework for GRIT
GRIT = Passion and perseverance for long term goals.
There is a book on Amazon.
Interest or passion
Devolop a fascination
Consistent practice
Strive for daily improvement
Purpose
Remind yourself of the higher pressure
Hope
Adopt a growth mindset
Visualization
Visualize automated processes such as habits and routines that swimmers want to put into action:
Acknowledging our natural habits
Visualizing desired routines
Shifting focus to the next steps
Self talk and affirmations
Mental anchoring (mantras)
Positive dialogue
Coach role - reinforce
Adaptibility and flexibility
Build the confidence to perform even when circumstances are less than ideal.
Diverse training
Shifting mindset to solutions
Emphasize growth and let go of perfection
Stress management and mindfulness
Use tools to stay calm and manage stress:
Breathwork
Staying present (focus on stroke, breath, movement)
Grounding (body awareness, object, surrounding, or use five senses)
Anchoring attention
Muscle memory and mental pathways
Allows reactions instinctively and effciently.
Perform critical tasks and maintain motoric control.
Micro challenges / micro learning
Smaller goals and actions make the process feel more achievable.
Build habit and automated processes.
What is progressive warming?
Progressive warming in the body” refers to a gradual increase in the body’s internal temperature, typically caused by factors like physical exertion, exposure to heat, or a medical condition, where the core temperature rises steadily over time
What happens to our blood pressure with cold and hot temperatures?
When exposed to cold temperatures, blood pressure generally increases due to the body constricting blood vessels to conserve heat, while in hot temperatures, blood pressure tends to decrease as the body tries to cool down by dilating blood vessels; meaning your blood pressure is typically higher in cold weather and lower in hot weather.
