PERFORMANCE PSYCHOLOGY UNDERSTANDING & MAINTAINING WELL- BEING - PowerPoint PPT Presentation

PERFORMANCE PSYCHOLOGY UNDERSTANDING & MAINTAINING WELL- BEING THROUGH SELF-CARE DURING CV-19 • Dr Irina Roncaglia PhD CPsychol AFBPsS • W: https://www.roncaglia.co.uk • @IrinaRoncaglia

OVERVIEW & OBJECTIVES 1. Wellbeing & Mental Health within Dance in CV-19 2. Stress Model – What is it and how does it manifest 3. The Worry Cycle – What can we do to support unhealthy responses to stress 4. Loneliness in CV-19 5. The Role of Social Support 6. Tips from ACT 7. Take Home Messages Irina Roncaglia PhD CPsychol AFBPsS w0.1 24/04/2020 2

Wellbeing: A Definition • “A state of complete physical, mental and social-well being and not merely the absence of disease or infirmity” (W (WORLD HE HEALTH ORGANIZATION) Irina Roncaglia PhD CPsychol AFBPsS w0.1 4/25/2020 3

Physiological Responses – Increased Heart Rate, Sweaty Hands, Muscle Tension HOW DO WE Cognitive Responses – Perceptual Changes RESPOND (TO and Narrowing, Decision Making, Memory, STRESSORS)? Response Selection ‘Fight & Flight’ Emotional Responses - Aggression, Frustration, Confusion, Withdrawal from the Situation, Anger Irina Roncaglia PhD CPsychol AFBPsS 24/04/2020 4 w0.1

STRESS AND AROUSAL Irina Roncaglia PhD CPsychol AFBPsS w0.1 4/24/2020 5

Anxiety can feed on itself. It can develop into the fear of the fear. ANXIETY Placing a ceiling on one’s anxiety is crucial. Once the ‘roof’ has been placed, the cycle tends to be interrupted and anxiety drops off. Irina Roncaglia PhD CPsychol AFBPsS 24/04/2020 6 w0.1

PERCEPTION OF IL ILLNESS: THE SYMMETRY RULE (LEVENTHAL ET AL., 1984) Illness label Symptoms or Bodily sensations Irina Roncaglia PhD CPsychol AFBPsS w0.1 24/04/2020 7

SYMPTOMS OF WORRY, ANXIE IETY & S STRESS • Increased Breathing Rate – Hyperventilation • Increased Heart rate – Palpitations • Clammy and Sweaty • Sore Muscles • Upset stomach – Digestive issues • Trembling Irina Roncaglia PhD CPsychol AFBPsS w0.1 4/24/2020 8

RIS ISKS & BARRIERS TO HEALTHY PERFORMING CAREERS • Injuries – and its management • Low Self-Esteem • Self-Worth • High Levels of Anxiety • Self-Doubts • Negative Criticism • Isolation • Mental Health Conditions • Depression Irina Roncaglia PhD CPsychol AFBPsS w0.1 4/24/2020 9

PROCESS ESCALATION : : THE WORRY CYCLE Sleeplessness THOUGHTS Lethargic, or I am going to lose tightness, e.g. fitness and comfort eating, conditioning overtraining I will never be able to PHYSICAL get an audition or a RESPONSE contract again Increased EMOTIONAL worries, anxiety, RESPONSE stress 10 Irina Roncaglia PhD CPsychol AFBPsS w0.1 24/04/2020

COPING MODEL (ADAPTED FROM LAZARUS & FOLKMAN,1984) Irina Roncaglia PhD CPsychol AFBPsS 4/24/2020 11 w0.1

POSSIBLE ALTERNATIVE TO THE WORRY CYCLE I can explore alterative ways to keep fit – Explore everybody is in the same situation I can set some specific goals or targets - Set control Evaluate I can evaluate differently my achievements Irina Roncaglia PhD CPsychol AFBPsS w0.1 24/04/2020 12

I may lose some type of fitness – but I can build on other aspects of my physical health Some anxiety is helpful – it makes sure KEY that a plan can be followed MESSAGES Too much anxiety and worries can be unhelpful and even harmful – stops us getting on with my plan/goal Being aware of my thoughts and emotions can help to guide attention to other activities and away from symptoms 13 25/04/2020 Irina Roncaglia PhD CPsychol AFBPsS w0.1

ACE • A chievements • C loseness • E njoyment Act according to your PLAN rather than according to your mood or emotions

LONELINESS: WHAT IS IS IT IT? • Loneliness is the perception that our social needs are not being met • Loneliness is a common experience – but some people are more predisposed than others. • Those aged under 25 • Those who live alone • Those aged over 65 Irina Roncaglia PhD CPsychol AFBPsS w0.1 24/04/2020 15

WHEN LONELINESS CAN BECOME A PROBLEM? • It is natural to feel lonely during periods of social distancing and isolation but with prolonged periods it can have an impact on: Irina Roncaglia PhD CPsychol AFBPsS w0.1 4/24/2020 16

EVID IDENCE-BASED WAYS TO ALLEVIATE LONELINESS: • Physical distancing does not = to social distancing • Choose what works best for you Irina Roncaglia PhD CPsychol AFBPsS w0.1 4/24/2020 17

3 TYPES OF SOCIAL SUPPORT GETTING THE RIG IGHT TYPE OF SUPPORT Informational Practical Emotional Government guidance Accessing remote on-line Every Mind Matters: https://www.gov.uk classes YouTube www.mind.org Guidance on financial support Accessing different classes and One Dance UK: https://www.gov.uk learning new skills on-line https://www.onedanceuk.org/ Psychological Support Irina Roncaglia PhD CPsychol AFBPsS w0.1 24/04/2020 18

ADAPTING YOUR COPING SKILLS & RESOURCES Informational Practical Emotional • Limiting information • You can write a daily or • Be kind to yourself access to relevant and weekly schedule • Try writing a gratitude reliable source • Set manageable and letter • Accessing credible realistic tasks • Organise video calls – information • Tick off from your list – where you can share • Avoid accessing and reward yourself experiences information before going • Practice self-care and to bed self-compassion Irina Roncaglia PhD CPsychol AFBPsS w0.1 24/04/2020 19

Irina Roncaglia PhD CPsychol AFBPsS w0.1 24/04/2020 20

TAKE HOME MESSAGES • There is beauty in the Peace and the Pause of this moment. • Try to let go of comparisons • Embrace the notion of ‘Unplugging’ • Embrace the notion of ‘I am enough’. • There is strength in the opportunity and capacity to Slow Down

USEFUL CONTACTS: • http://www.artsminds.co.uk/ • British Association for Performing Arts Medicine: http://www.bapam.org.uk/ • International Association Dance Medicine and Science: https://www.iadms.org/ • Mindfulness: https://bemindful.co.uk/ • How to Start: https://www.mindful.org/meditation/mindfulness-getting-started/ • Mental Health Charity: https://www.mind.org.uk/?gclid=EAIaIQobChMI0rz92OrK1wIVyuMbCh13DQpCEAAYASAAEgKAOPD_BwE Irina Roncaglia PhD CPsychol AFBPsS w0.1 4/24/2020 22

SELECTED REFERENCES:  Andersen, M.B. (Ed.) (2000) Doing Sport Psychology. Champaign, H.: Human Kinetics.  Hamilton, L.H. (1997). The person behind the mask: A guide to performing arts psychology. Greenwich, CT.:Ablex.  Hays, K.F. (2002). The enhancement of performance excellence among performing artists. Journal of Applied Sport Psychology, 14, 299-312.  Lazarus, R.S. & Folkman, S.(1984) Stress, Appraisal and Coping . New York: Springer  Seligman, M. E. P., & Csikszentmihalyi, M. (2000). Positive psychology : An introduction. American Psychologist , 55, 5-14.  Hays, K.F. (Ed.) (2009). Performance Psychology in Action. American Psychological Association: Washington DC.  Antony, M. M. & Swinson, R. P. (1998) When Perfect Isn’t Good Enough New Harbinger Publications, Oakland, Ca.  Kearns, H., Forbes, A., & Gardiner, M. (2007). A cognitive behavioural coaching intervention for the treatment of perfectionism and self-handicapping in a nonclinical population. Behaviour Change , 24, 157-172. Irina Roncaglia PhD CPsychol AFBPsS w0.1 23 24/04/2020

QUESTIONS • E: irina@roncaglia.co.uk • W: https://www.roncaglia.co.uk • @IrinaRoncaglia Irina Roncaglia PhD CPsychol AFBPsS w0.1 24/04/2020 24