When an athlete is about to compete, they unconsciously evaluate the demands and stressors of the event. The transactional theory of stress highlights that it is not the actual demands that are the issue, but how the athlete appraises them and the decision as to whether they have sufficient resources to cope.
If the decision is that they can cope with the demands, then they will be in a challenge state. If, however, they perceive that they don’t have the resources to manage with the upcoming stressors then they will enter a threat state.
This theory supports the notion that some individuals will rise to the demands of competition and perform well, whilst some will perform poorly.
There are different factors that influence which state athletes will enter. Here are some examples:
Perception of danger.
Perception of uncertainty.
Required effort involved.
Current level of ability / skill.
Previous experiences.
Knowledge.
Dispositional factors, such as, self-esteem, sense of control.
External support available.
Those who react well under pressure are said to have a ‘challenge mindset’ whereas those who react negatively possess a ‘threat mindset’. So how do we create a challenge mindset in athletes?
Increase self-confidence that they have the necessary skills and resources – Review you skillset because we are usually more able to handle situations than we initially thought. Self-confidence is about perception and is a changeable state. Having higher levels of confidence can help us to cope and enjoy performing under pressure.
Increase their sense of being in control – You cannot be 100% certain of the outcome but you can focus on those actions you can control and how they influence a situation.
Ensure athletes are surrounded by supportive people – positive, optimistic people are useful to have around in potentially stressful situations. They are likely to calm your nerves.
Remind them to remember previous experiences – You have probably faced similar situations in the past. You may have succeeded; in which case you can remind yourself that it is possible. Or if not, you can learn from those mistakes.
Ask them to create achievement goals – Focus on the things you need to do to achieve success, rather than on what you want to do to avoid failure. You are more likely to face up to difficult situations, prepare well, persist when things get tough and feel more positive.
Failure to create a challenge mindset will result in a threat mindset. This could look like:
Focussing on what the athlete could lose.
Becoming overwhelmed with nerves and worry.
Disruption to achieving goals.
Withdrawal from a situation.
Poor decision making.
Fear of failure.
Useful Resources
Podcast – Prof Marc Jones, Dr Carla Meijen & Dr Martin Turner – The Theory of Challenge and Threat States in Athletes
References
https://www.innerdrive.co.uk/blog/challenge-vs-threat-mindset/
Marc V. Jones, Carla Meijen, Paul J. McCarthy, & David Sheffield. A theory of challenge and threat states in athletes. International Review of Sport and Exercise Psychology, 2(2), 161-180. DOI: 10.1080/17509840902829331
https://outdoorswimmer.com/coach/how-tos/sport-psychology-challenge-or-threat/
https://www.psychologytoday.com/intl/blog/the-power-prime/201305/threat-vs-challenge-in-sports
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