{"id":92987,"date":"2021-05-28T16:04:50","date_gmt":"2021-05-28T19:04:50","guid":{"rendered":"https:\/\/barcainnovationhub.com\/?p=92987"},"modified":"2021-12-15T15:34:51","modified_gmt":"2021-12-15T18:34:51","slug":"tecniques-per-a-controlar-lestres-i-lansietat-en-lesport","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/tecniques-per-a-controlar-lestres-i-lansietat-en-lesport\/","title":{"rendered":"T\u00e8cniques per a controlar l&#8217;estr\u00e8s i l&#8217;ansietat en l&#8217;esport"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>Ansietat i estr\u00e8s s\u00f3n dos termes als que per desgr\u00e0cia ens estem acostumant massa en els \u00faltims temps. <\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[225,31],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.6.1 - 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i estr\u00e8s s\u00f3n dos termes als que per desgr\u00e0cia ens estem acostumant massa en els \u00faltims temps. Els ritmes de vida accelerats i l&#8217;alta exig\u00e8ncia en qualsevol \u00e0mbit acaben per tenir conseq\u00fc\u00e8ncies negatives en la nostra salut mental. En el cas dels esportistes d&#8217;alt rendiment, aquesta exig\u00e8ncia es veu a m\u00e9s multiplicada per diferents factors associats a la seva pr\u00e0ctica esportiva.<\/strong><\/p>\n<p><strong>No obstant aix\u00f2, els trastorns d&#8217;ansietat o els efectes de l&#8217;estr\u00e8s no s\u00f3n el resultat d&#8217;un est\u00edmul concret. Davant una mateixa situaci\u00f3, diferents esportistes acabaran arribant a diferents resultats. Fins i tot una mateixa persona l&#8217;afrontar\u00e0 de manera diferent en diferents moments de la seva vida o si \u00e9s capa\u00e7 de practicar diferents estrat\u00e8gies per a combatre el que molts han anomenat la malaltia del segle XXI. Pot l&#8217;ansietat convertir-se en una inesperada aliada de l&#8217;esportista?<\/strong><\/p>\n<h2>De qu\u00e8 parlem quan parlem d&#8217;ansietat i estr\u00e8s<\/h2>\n<p><strong>Resulta curi\u00f3s descobrir que l&#8217;ansietat, per si mateixa, no \u00e9s negativa per al nostre organisme. L&#8217;ansietat \u00e9s una emoci\u00f3 que ens prepara per una cosa important provocant una important activaci\u00f3 a nivell mental i corporal. Aix\u00ed de simple. L&#8217;objectiu d&#8217;aquesta reacci\u00f3 no \u00e9s un altre que \u201cdespertar\u201d al nostre organisme per a una resposta immediata davant aquest esdeveniment que no t\u00e9 perqu\u00e8 ser dolent. La vig\u00edlia d&#8217;un partit pot disparar la nostra ansietat de la mateixa forma que presenciar un esdeveniment perill\u00f3s o imaginar que volarem amb avi\u00f3. L&#8217;ansietat, per tant, no sols \u00e9s una emoci\u00f3 totalment normal, sin\u00f3 que a m\u00e9s \u00e9s necess\u00e0ria per al correcte funcionament del nostre organisme. Pretendre que desaparegui \u00e9s un dels errors m\u00e9s comuns dels qui se\u2019n veuen afectats.<\/strong><\/p>\n<p><strong>Amb l&#8217;estr\u00e8s succeeix una cosa semblant. En general, l&#8217;estr\u00e8s \u00e9s el mecanisme pel qual ens preparem per afrontar una situaci\u00f3 nova, exigent o perillosa. Que aquesta definici\u00f3 sigui familiar no \u00e9s producte d&#8217;un d\u00e9j\u00e0 vu: l&#8217;ansietat podria definir-se com la resposta emocional provocada per l&#8217;estr\u00e8s, encara que no s\u00f3n exactament el mateix. Autors com el Dr. Antonio Cano Vindel, president de la <u>Societat Espanyola per a l&#8217;Estudi de l&#8217;Ansietat i l&#8217;Estr\u00e8s<\/u> (SEAS), expliquen que \u201cl&#8217;estr\u00e8s \u00e9s el que experimentem quan hem de solucionar un problema, i l&#8217;ansietat es produeix quan ens anticipem a obtenir un resultat negatiu\u201d. Vist d&#8217;aquesta forma, una bona gesti\u00f3 de l&#8217;ansietat i l&#8217;estr\u00e8s pot resultar-nos \u00fatil. I aix\u00f2 \u00e9s un aprenentatge clau en qualsevol esportista d&#8217;elit. Un excessiu nivell d&#8217;activaci\u00f3 -i, per tant, d&#8217;ansietat i estr\u00e8s- pot causar un descens important en el rendiment esportiu: falta de concentraci\u00f3, taquic\u00e0rdies\u2026 No obstant aix\u00f2, que aquest nivell d&#8217;activaci\u00f3 sigui molt baix tampoc ens interessa, ja que la nostra capacitat de reacci\u00f3 disminuir\u00e0 en els mateixos termes. L&#8217;objectiu ha de ser arribar a un equilibri on la nostra activaci\u00f3 estigui en valors tolerables de manera que ens permetin espr\u00e9mer al m\u00e0xim el nostre rendiment en la disciplina:<\/strong><\/p>\n"},{"acf_fc_layout":"imagen_apaisada","imagen_apaisada":{"ID":92974,"id":92974,"title":"Infografia 01 ES","filename":"02eb49b9-infografia-01-es.png","filesize":0,"url":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/05\/02eb49b9-infografia-01-es.png","link":"https:\/\/barcainnovationhub.com\/ca\/tecniques-per-a-controlar-lestres-i-lansietat-en-lesport\/infografia-01-es-2\/","alt":"","author":"33","description":"","caption":"","name":"infografia-01-es-2","status":"inherit","uploaded_to":92987,"date":"2021-05-26 18:56:12","modified":"2021-05-26 19:34:17","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/barcainnovationhub.com\/wp-includes\/images\/media\/default.png","width":309,"height":237,"sizes":{"thumbnail":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/05\/02eb49b9-infografia-01-es-150x150.png","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/05\/02eb49b9-infografia-01-es-300x230.png","medium-width":300,"medium-height":230,"medium_large":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/05\/02eb49b9-infografia-01-es.png","medium_large-width":309,"medium_large-height":237,"large":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/05\/02eb49b9-infografia-01-es.png","large-width":309,"large-height":237,"1536x1536":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/05\/02eb49b9-infografia-01-es.png","1536x1536-width":309,"1536x1536-height":237,"2048x2048":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/05\/02eb49b9-infografia-01-es.png","2048x2048-width":309,"2048x2048-height":237}},"epigrafe":"Font: recuperat de Yerkes & Dodson (1908)"},{"acf_fc_layout":"bloque_de_texto","bloque_de_texto":"<p><strong>Una ansietat en valors normals ens serveix per afrontar un eventual risc i, gr\u00e0cies a aix\u00f2, ens permet mantenir un cert control sobre el nostre cos o ment per poder batallar amb aquesta situaci\u00f3 nova. L&#8217;ansietat precompetitiva pot ser bona si la utilitzem per l&#8217;entrenament o per visualitzar el partit. El perfeccionisme es converteix aix\u00ed en el motor de la nostra millora cont\u00ednua, per\u00f2 tamb\u00e9 de l&#8217;ansietat i l&#8217;estr\u00e8s. Si aquest perfeccionisme \u00e9s extrem i es converteix en neurosi, aquesta cerca de la nostra millor versi\u00f3 portar\u00e0 a baixos nivells d&#8217;autoestima, sentiment de culpa o de vergonya. Autors com Jones (2003) afirmen que els nivells d&#8217;ansietat i estr\u00e8s no s\u00f3n determinants, sin\u00f3 que ho \u00e9s la manera en qu\u00e8 l&#8217;esportista els percep com una cosa favorable o desfavorable.<\/strong><\/p>\n<h2>Controlant l&#8217;ansietat<\/h2>\n<p><strong>Si un esportista sent que est\u00e0 perdent la batalla contra l&#8217;ansietat \u00e9s important tra\u00e7ar una estrat\u00e8gia per poder donar-li la volta a la situaci\u00f3 i aconseguir que aquesta persona pugui aprofitar-se d&#8217;ella. I probablement el millor primer pas que es pugui realitzar \u00e9s acceptar que l&#8217;ansietat ens ha superat i buscar ajuda en la nostra persona de refer\u00e8ncia. Sigui l&#8217;entrenador o el psic\u00f2leg, una intervenci\u00f3 psicol\u00f2gica adequada en la qual identificar el problema, entendre per qu\u00e8 s&#8217;est\u00e0 produint i pensar en la millor t\u00e8cnica per a afrontar-ho \u00e9s un factor clau en la recuperaci\u00f3 del rendiment i la salut mental del jugador. Despr\u00e9s vindr\u00e0 l&#8217;aplicaci\u00f3 d&#8217;aquestes estrat\u00e8gies d&#8217;afrontament, per\u00f2 mai en solitud.<\/strong><\/p>\n<p><strong>I quina estrat\u00e8gia \u00e9s la millor? Existeixen pautes generals per\u00f2 tota estrat\u00e8gia ha de tra\u00e7ar-se tenint en compte el potencial de cada persona. Hi haur\u00e0 gent a la qual li ser\u00e0 m\u00e9s senzill orientar-se <em>cap a l&#8217;exterior<\/em> tractant de buscar l&#8217;origen del problema, de manera que dediqui part de les seves energies a comprendre el perqu\u00e8 de la situaci\u00f3 an\u00f2mala per poder-la combatre des de la seva arrel. Altres persones optaran per orientar-se m\u00e9s <em>cap al seu interior<\/em> per treballar la manera en com l&#8217;afecten els canvis en l&#8217;entorn, i aix\u00ed preparar-se pel que porti el futur. I hi haur\u00e0 persones que treballaran en els dos sentits.<\/strong><\/p>\n"},{"acf_fc_layout":"imagen_apaisada","imagen_apaisada":{"ID":92980,"id":92980,"title":"Infografia 02 ES","filename":"0bcd3c9b-infografia-02-es.png","filesize":0,"url":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/05\/0bcd3c9b-infografia-02-es.png","link":"https:\/\/barcainnovationhub.com\/ca\/tecniques-per-a-controlar-lestres-i-lansietat-en-lesport\/infografia-02-es-2\/","alt":"","author":"33","description":"","caption":"","name":"infografia-02-es-2","status":"inherit","uploaded_to":92987,"date":"2021-05-26 18:58:21","modified":"2021-05-26 19:34:27","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/barcainnovationhub.com\/wp-includes\/images\/media\/default.png","width":475,"height":310,"sizes":{"thumbnail":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/05\/0bcd3c9b-infografia-02-es-150x150.png","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/05\/0bcd3c9b-infografia-02-es-300x196.png","medium-width":300,"medium-height":196,"medium_large":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/05\/0bcd3c9b-infografia-02-es.png","medium_large-width":475,"medium_large-height":310,"large":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/05\/0bcd3c9b-infografia-02-es.png","large-width":475,"large-height":310,"1536x1536":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/05\/0bcd3c9b-infografia-02-es.png","1536x1536-width":475,"1536x1536-height":310,"2048x2048":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/05\/0bcd3c9b-infografia-02-es.png","2048x2048-width":475,"2048x2048-height":310}},"epigrafe":"Font: adaptat de Anshel i cols. (1997)"},{"acf_fc_layout":"bloque_de_texto","bloque_de_texto":"<p><strong>Entre els esportistes d&#8217;elit \u00e9s molt habitual detectar estrat\u00e8gies com el control dels pensaments, la focalitzaci\u00f3 de l&#8217;atenci\u00f3, o el maneig i gesti\u00f3 emocional i de la conducta. I parlant de t\u00e8cniques concretes, hi han els qui practiquen el di\u00e0leg intern, la meditaci\u00f3, el control de pensaments negatius o l&#8217;avaluaci\u00f3 del dany, amena\u00e7a o repte que tenen davant. Tot \u00e9s \u00fatil si s&#8217;aplica d&#8217;una manera correcta i sempre amb el seguiment apropiat per part d&#8217;un professional.<\/strong><\/p>\n<p><strong>No obstant aix\u00f2, existeixen altres estrat\u00e8gies que criden l&#8217;atenci\u00f3 per la seva peculiaritat malgrat estar fonamentades en la ci\u00e8ncia. Per exemple, fer malament les coses. Pot sonar estrany, per\u00f2 t\u00e9 tot el sentit del m\u00f3n. En moltes situacions, l&#8217;esportista sent aquesta coneguda sensaci\u00f3 d&#8217;estar en <em>par\u00e0lisi per l&#8217;an\u00e0lisi<\/em>. El perfeccionisme excessiu implica indecisi\u00f3 en molts casos, i aquesta indecisi\u00f3 bloqueja la nostra ment. En canvi, l&#8217;alliberament de fer malament les coses \u2013entenent-se, com el fet d&#8217;acceptar que es poden fer malament i no passar\u00e0 res- moltes vegades alliberar\u00e0 la nostra ment d&#8217;aquest pes i accelerar\u00e0 la nostra presa de decisions en qualsevol \u00e0mbit, incl\u00f2s l&#8217;esportiu.<\/strong><\/p>\n<p><strong>Una altra t\u00e8cnica tracta <em>d&#8217;esperar per preocupar-se<\/em>. Davant una actitud de preocupaci\u00f3 enfront de qualsevol situaci\u00f3, es recomana, en lloc de donar curs a aquest sentiment, posposar la preocupaci\u00f3 per despr\u00e9s de passada una estona. Poden ser nom\u00e9s deu minuts, no fa falta m\u00e9s, per\u00f2 aquesta simple postergaci\u00f3 ens permetr\u00e0 veure les coses amb una major perspectiva i, probablement, veurem all\u00f2 que cr\u00e8iem que era tan desastr\u00f3s com una cosa una mica menys greu. Perqu\u00e8 al final, l&#8217;ansietat i l&#8217;estr\u00e8s no s\u00f3n una cosa absoluta, i amb l&#8217;ajuda adequada sempre hi ha maneres de relativitzar-los.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><em>Jose Valenzuela<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Bibliografia<\/strong><\/p>\n<p style=\"text-align: left;\">Anshell, M.H., Williams, L., &amp; Hodge, K. (1997). Cross-cultural and gender differences on coping style in sport. <em>International Journal of Sport Psychology, 28<\/em>, 141-156.<\/p>\n<p style=\"text-align: left;\">Jones, M. V. (2003). Controlling Emotions in Sport. <em>The Sport Psychologist, 17<\/em>(4), 471\u2013486.<\/p>\n<p style=\"text-align: left;\">Yerkes, R.M., &amp; Dodson, J.D. (1908). The Relation of Strength of Stimulus to Rapidity of Habit Formation. <em>Journal of Comparative Neurology &amp; Psychology, 18,<\/em> 459\u2013482.<\/p>\n<p style=\"text-align: left;\">\u00bfQu\u00e8 \u00e9s l\u2019ansietat? PortalCl\u00ednic<\/p>\n<p style=\"text-align: left;\">Surprising ways to beat anxiety and become mentally strong \u2013 according to science<\/p>\n"}],"colaboradores":false,"cta_titulo_top":"","cta_url_top":"","cta_titulo_footer":"","cta_subtitulo_footer":"","cta_boton_footer":"","cta_url_footer":"","activar_banner_2":false,"banner_2":false,"activar_banner_3":false,"banner_3":false,"cta_boton_top":"","activar_banner_1":false,"banner_1":false,"activar_nuevos_banners":true,"mostrar_banner_1":true,"crear_banner_1":{"utilizar_imagen_unica_para_banner":true,"asignar_imagen_unica_para_banner":"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2021\/12\/4e5a6c3f-fondo-14-1-4.png","mostrar_titulo_banner":true,"titulo_para_banner":"APUNTA\u2019T AL CERTIFICAT EN PSICOLOGIA DE L\u2019ESPORT PER AL DESENVOLUPAMENT D\u2019ATLETES\t","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":true,"texto_cta_banner":"UNIR-SE ARA","url_cta_banner":"https:\/\/barcainnovationhub.com\/ca\/product\/certificat-en-psicologia-de-lesport-per-al-desenvolupament-datletes\/?utm_source=ads_banner&utm_medium=content&utm_campaign=notas","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"mostrar_banner_2":false,"crear_banner_2":{"utilizar_imagen_unica_para_banner":false,"asignar_imagen_unica_para_banner":false,"mostrar_titulo_banner":false,"titulo_para_banner":"","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":false,"texto_cta_banner":"","url_cta_banner":"","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"mostrar_banner_3":false,"crear_banner_3":{"utilizar_imagen_unica_para_banner":false,"asignar_imagen_unica_para_banner":false,"mostrar_titulo_banner":false,"titulo_para_banner":"","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":false,"texto_cta_banner":"","url_cta_banner":"","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"alineacion_vertical_header":"center"},"_links":{"self":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/92987"}],"collection":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/users\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/comments?post=92987"}],"version-history":[{"count":5,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/92987\/revisions"}],"predecessor-version":[{"id":114238,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/92987\/revisions\/114238"}],"wp:attachment":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/media?parent=92987"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/categories?post=92987"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/tags?post=92987"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}