Conquer Golf Anxiety: Tips for Calm & Confident Course Performance

Conquering Golf Anxiety: 5 Practical Tips to Boost Performance

Golf anxiety is a real challenge for many golfers, from weekend players to PGA professionals. Performance anxiety, nerves, and self-doubt can affect your composure, heart rate, and ability to play golf your best on the course. Here are five concise, actionable tips—rooted in the mental coaching approaches from my Learn to Win course and years of experience as a top sports psychologist — to help you manage anxiety and elevate your golf game.

1. Channel Nerves Into Focus

Nervousness before a tee shot or putt is normal. Instead of fighting these nerves, reframe them as excitement—your body preparing to perform. Use this energy to sharpen your focus on the shot at hand, not the outcome or what others might think. PGA pros and Navy SEALs alike use this mindset shift to maintain composure even under the pressure to perform.

2. Stay Present—One Shot at a Time

Golfers often “time travel,” worrying about past mistakes or future scores. Bring your attention back to the present moment for every stroke. Before each shot, take a breath, pick your target, and commit fully. Let go of previous holes and don’t get ahead of yourself—your only job is the next shot.

3. Use Breathing to Control Heart Rate

Performance anxiety can spike your heart rate and tighten your muscles. Practice deep breathing techniques: inhale for four counts, exhale for six, and feel your body relax. Use this technique before every tee shot or putt to calm your nervous system and steady your hands.

4. Develop a Consistent Pre-Shot Routine

A reliable pre-shot routine—like the ones used by PGA players—helps anchor your mind and body. Walk into every shot the same way, regardless of the situation. This routine acts as your “locker room” on the course, giving you a mental safe space to reset and perform.

5. Embrace Mistakes and Refocus Quickly

Every golfer, even at the higher levels, hits bad shots. The key is to use an “emotion zone”—allow yourself a brief moment to feel the disappointment, then leave it behind as you walk to your next shot. Replace negative self-talk with specific, actionable cues (“smooth tempo,” “commit to the line”) to regain composure and confidence.

Summary: 5 Tips for Managing Golf Anxiety

1. Channel nerves into focus. Turns anxiety into positive energy for your next stroke.
2. Stay present. Prevents distraction by past/future, boosts shot quality.
3. Breathing exercises. Reduces heart rate, calms nerves, steadies your hands.
4. Pre-shot routine. Builds composure, consistency, and confidence
5. Embrace mistakes, refocus. Limits negative spirals, keeps you performing at your best.

Remember: Anxiety in golf is common, but with these mental skills and preparation strategies, you can overcome nerves on the golf course, manage your heart rate, and play competitive golf with greater composure—whether you’re on the tee, facing a tough putt, or competing in a tournament.

For more in-depth guidance, visit my Learn to Win course page for a tailored approach to managing anxiety and building mental skills for peak golf performance. Don't let anxiety issues hold you back. The best players can focus under high-pressure situations. Change your relationship with anxiety and realise your full potential. The mental game is here for you to win one step at a time.