Relaxation skills and strategies

Breathing – using a routine of deliberate slow, deep, controlled breathing to help manage stress anxiety and sleep difficulties.
Progressive muscular relaxation (PMR) – PMR involves tensing and relaxing various muscles in the body in a sequential order with contrast between each making relaxation easier. Often used to help manage stress, anxiety and sleep difficulties.
Other relaxation skills and strategies (e.g. meditation).

Cognitive reframing skills (or restructuring) This is a skill taught to individuals to notice negative and intrusive thoughts and actively work to change or restructure those thoughts. Often used to help manage a self-critical orientation and the resultant stress created from this. It is related to self-talk.

Self-talk skills This is an internal dialogue through which people interpret their perceptions, perhaps changing evaluations and giving themselves instructions and reinforcement. Self-talk consists of making self-statements and is also used for instructional and/or motivational purposes. It is related to cognitive reframing.

Self-compassion* (or mindful self-compassion) This involves athletes developing their self-awareness of a difficult time and wanting to do something to help themselves through it, typically with the use of thinking and writing. Often used to help manage a self-critical orientation and stress created from this.

Imagery skills (or visualisation) This is the process of using the senses to create an experience in the mind. It is often used to develop confidence towards goals and/or for relaxation and stress reduction.

Cost–benefit analysis This is the creation of two lists on paper or a laptop that can help clarify a current situation, mood and/or options.

Goal setting skills* Often used to take small incremental confidence building steps and to set realistic expectations to help in keeping individuals appropriately motivated and increasing their adherence to burnout reduction plans. Those with perfectionistic tendencies often benefit from using goal setting skills.

Social support* (as a strategy) Athletes/coaches are often most comfortable talking first to a friend or colleague due to trust and similar experiences. This involves responding from a place of care, compassion and non-judgemental active listening. Often used to help relieve stress, isolation and confusion.

Relaxation skills and strategies Breathing – using a routine of deliberate slow, deep, controlled breathing to help manage stress anxiety and sleep difficulties. Progressive muscular relaxation (PMR) – PMR involves tensing and relaxing various muscles in the body in a sequential order with contrast between each making relaxation easier. Often used to help manage stress, anxiety and sleep difficulties. Other relaxation skills and strategies (e.g. meditation).	Cognitive reframing skills (or restructuring) This is a skill taught to individuals to notice negative and intrusive thoughts and actively work to change or restructure those thoughts. Often used to help manage a self-critical orientation and the resultant stress created from this. It is related to self-talk.	Self-talk skills This is an internal dialogue through which people interpret their perceptions, perhaps changing evaluations and giving themselves instructions and reinforcement. Self-talk consists of making self-statements and is also used for instructional and/or motivational purposes. It is related to cognitive reframing.	*Self-compassion (or mindful self-compassion)** This involves athletes developing their self-awareness of a difficult time and wanting to do something to help themselves through it, typically with the use of thinking and writing. Often used to help manage a self-critical orientation and stress created from this.
Imagery skills (or visualisation) This is the process of using the senses to create an experience in the mind. It is often used to develop confidence towards goals and/or for relaxation and stress reduction.	Cost–benefit analysis This is the creation of two lists on paper or a laptop that can help clarify a current situation, mood and/or options.	Goal setting skills* Often used to take small incremental confidence building steps and to set realistic expectations to help in keeping individuals appropriately motivated and increasing their adherence to burnout reduction plans. Those with perfectionistic tendencies often benefit from using goal setting skills.	*Social support (as a strategy)** Athletes/coaches are often most comfortable talking first to a friend or colleague due to trust and similar experiences. This involves responding from a place of care, compassion and non-judgemental active listening. Often used to help relieve stress, isolation and confusion.