The pressure that a Tour pro feels to make birdie on the last hole to win a tournament is the same feeling you have to make a six-foot putt to win your club tournament. When the pressure is on, we unconsciously revert to our learned behaviors. To react means to act in the same way. If you are reacting unsuccessfully to pressure, it is time to change your learned behaviors.
How you deal with pressure separates you from your competitors. The pressure experienced in a competition is an external pressure. How you interpret this pressure will determine how well you can focus and whether you will succumb to the self-imposed stress, or thrive on it. The pressure can motivate you or cause you anxiety depending on how you see the situation.
Monitor your emotions
Be aware of stressful feelings when they surface. See them as an indicator that you are heading in the wrong direction; away from success. These feelings are caused by thoughts that are harmful to your performance. Instead of reacting to negative thoughts and feelings, begin a mental rehearsal practice program. Visualize your self experiencing all kinds of external mental pressure on course. Imagine over and over again feeling calm, relaxed, composed, and focused on the shot at hand. Repetition is the way to instill a new belief into your subconscious. Young golfers do this automatically as they feel and see themselves winning the U.S. Open.
In your mental rehearsal repeat the following practices as you see yourself playing under pressure.
- Take deep breaths Breathe deeply through your stomach. This will relieve the tension and anxiety and help you to relax and focus. See your self taking several deep breaths in your pre-shot routine.
- Slow down your behavior Feeling anxious will cause you to walk and talk faster, swing faster, and rush through your routine. Slow down by walking slower and being more deliberate with your pre-shot routine.
- Physically release the tension If you feel tightness in the shoulder and neck region, shrug your shoulders up to your ears and then release the tension by letting them drop. If your arms and hands tighten up, grip the club tightly and release the tension. To release full body tension, swing your club as hard and fast as you can until you have released all the tension.
- Change your self talk Notice when your self talk, or others, is negative. Change all self sabotaging thoughts to positive ones. Affirm your performance by saying thoughts in the present such as “I am totally relaxed and focused in creating my best shot” instead of “I have to make par to make up for my last bogey.”
- Focus on the process, rather than on the results Shift your attention from the external pressure of your score to your mental preparation and focus on the target or hole. Allow your mind to visualize the successful shot or putt.
- Smile often Smiling at adversity will bring you an attitude of automatic, relaxed, focused attention to the process.
Play “In the Zone” With Joan
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