透過正念減壓來提升運動表現

Improving Athletic Performance through Mindfulness-Based Stress Reduction

楊睦平(Mu-Ping Yang) ； 楊志顯(Chih-Hsien Yang)

《輔仁大學體育學刊》 21期 (2022/07) Pp. 201-221

摘要

正念減壓（mindfulness-based stress reduction, MBSR）最初是以正念為基礎發展而來的一種減壓治療方法，目前有研究證實MBSR除了能夠有效地減輕壓力，還擁有提升注意力、改善睡眠品質等多種功效，也有研究表明壓力、注意力等都是影響運動表現的關鍵因素。考量這兩者之間的關聯性後，嘗試以壓力的減輕，也就是最初開發MBSR的目的，作為切入點，探討運動員是否能夠透過MBSR調節自身的壓力，進而提升其運動表現。本文首先解釋了正念的概念，再從過去的文獻整理出正念如何幫助個體調節壓力，接下來說明壓力的意涵及其如何在運動競技中影響運動員的表現。統整以上的內容後，本文擬出「個體可以藉由MBSR調節心理壓力，進而提升運動表現」的命題，並且嘗試提出MBSR實際操作上的說明與建議，以供需要者執行之參考。

關鍵字

止觀 ； 壓力 ； 心理技能

並列摘要

Mindfulness-Based Stress Reduction (MBSR) was originally a stress reduction therapy developed based on mindfulness. Currently, studies have proved that MBSR can not only effectively reduce stress, but also enhance attention, improve sleep quality among other effects. In addition, studies have proved that stress and attention related aspects are the key factors affecting athletic performance. Noticing the correlation between the above two findings, this article will focus on stress reduction, the purpose of the initial development of MBSR, to explore whether athletes can regulate their own stress through MBSR to improve athletic performance. Based on a review of literature, this article first explains the concept of mindfulness, summarizes how mindfulness helps individuals regulate their stress, and explains the meaning of stress and how it affects athletic performance in sport competition. After summarizing the above content, the authors propose that "individuals can regulate their psychological stress through MBSR, thereby improving athletic performance", and try to provide guidelines and suggestions on the practical implementation of MBSR for the reference of those who need it.

並列關鍵字

Mindfulness ； stress ； psychological skills

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