Golfing under pressure: treat the course as a playground, not a courtroom

Golf can be a maddening mix of precision and pressure, and it’s no surprise that many players feel a flutter of anxiety before a crucial shot. The good news is that anxiety isn’t an immutable opponent; with a few mindful habits you can quiet the nerves and let your swing speak for itself.

First, treat your breathing as the simplest reset button you have. When you feel the tension building, pause and inhale for a count of four, hold briefly for two, then exhale slowly for six. This rhythm slows the heart rate, reduces the rush of adrenaline, and gives your mind a moment to refocus on the task at hand rather than the outcome.

Equally important is a consistent pre‑shot routine. Whether it’s two practice swings, a visual cue of the target line, or a brief shuffle of the feet, repeating the same sequence signals to your brain that it’s time to switch into “business as usual.” Over time, that ritual becomes a mental anchor that steadies you, even when the stakes are high.

How you talk to yourself matters as well. Instead of framing a shot with “I can’t mess this up,” reframe it as “I’m going to give this my best swing.” Small shifts in language turn fear into a constructive focus, allowing you to stay present and execute the mechanics you’ve practiced.

Setting micro‑goals can also keep anxiety in check. Rather than obsessing over the score or the final result, concentrate on a single, controllable objective—hitting the fairway, making solid contact, or sinking a short putt. Celebrating these tiny victories builds confidence and creates a positive feedback loop that dips the anxiety level with each successful execution.

Finally, remember that the course is a playground, not a courtroom. A round of golf is ultimately a series of opportunities to enjoy the outdoors and improve your game. By breathing deliberately, sticking to a routine, reframing thoughts, and focusing on small, achievable goals, you give yourself the mental space to swing freely and, most importantly, have fun. Catch you on the fairways!

-Sewgolum is PGA AA golf professional and a golf pro for Saudi Aramco. He was voted in the Top 5 of the International Golf PGA Pro 2022.