Effects of cognitive and somatic techniques on the performer.

The idea

Cognitive techniques work on how a performer interprets a stressful situation, while somatic techniques work on the body's physical arousal. Cognitive methods include positive self-talk, thought stopping, imagery, attentional control and cue utilisation, and psychological skills training; these lower perceived threat and raise confidence. Somatic methods include progressive muscular relaxation, breathing control, biofeedback and centring; these reduce heart rate and muscle tension, calming the somatic symptoms of anxiety. The combined effect is a performer nearer the optimum arousal zone, with attention directed at relevant cues. Effects differ between performers, and the technique must suit the individual and the task.

What earns the marks

• Cognitive techniques change appraisal of the stressor, reducing perceived threat and worry.
• Positive self-talk, thought stopping, imagery, attentional control and cue utilisation, and psychological skills training are cognitive methods.
• Somatic techniques target physiological arousal, lowering heart rate, breathing rate and muscle tension.
• Progressive muscular relaxation, breathing control, biofeedback and centring are somatic methods.
• Cognitive effects include improved confidence, concentration and decision making under pressure.
• Somatic effects include calmer physical state, reduced somatic anxiety symptoms and better control of arousal.
• Effects are individual: technique choice should match the performer and the demands of the task.

Common mistakes and how to put them right

• Treating all techniques as somatic.

  Put it right: Cognitive methods such as self-talk and imagery change thoughts and appraisal, not directly heart rate or muscle tension.

• Assuming one technique works for everyone.

  Put it right: Effects vary between performers, so the method must suit the individual and the task.

• Confusing imagery with somatic relaxation.

  Put it right: Imagery is a cognitive technique, while progressive muscular relaxation is somatic.

• Believing lower arousal is always better.

  Put it right: The aim is optimum arousal for the task, which may require raising or lowering activation.

Exam tips

• Link each technique to a named effect on the performer, for example self-talk raising confidence or breathing control lowering heart rate.
• Use the cognitive and somatic categories to structure your answer and show you can classify techniques correctly.
• Apply effects to a sporting example, such as a penalty taker using imagery and self-talk before striking the ball.
• Check the command word: a question on effects needs consequences for the performer, not just a list of techniques.