Stressful situations are part of being a competitive tennis player, and athletes need to know how to effectively manage their anxiety in order to avoid falling into negative self-talk patterns.
Under pressure, athletes who experience choke points tend to experience a decline in performance despite doing their best – known as the Yerkes-Dodson Law.
1. Focus on your game plan
Emotion management is an integral part of tennis and one of the key factors for high level performances, but sometimes managing and controlling those emotions that emerge during matches or competitions can be challenging – they range from excitement, anger, frustration and disappointment which all can hinder performance to their fullest potential.
One effective way to manage these emotions is focusing on your match plan and strategy. By becoming familiar with all the tactics required to play well and your opponent’s strategies, the more prepared you’ll be when the time comes for execution. Between each point during a match there may be short breaks where players can relax their minds and prepare themselves for what comes next – taking this chance to free your thoughts by walking around or restringing strings is one effective method of reinvigorating and refreshing yourself before moving on with play again.
Many players struggle to maintain concentration throughout an entire match, which can result in them losing points. It is therefore essential that they create and practice their game plan prior to entering a match with an opponent. By planning out what they need to do at every point and staying focused on strategy.
Fear of Failure – One factor that causes players to lose focus can be fear of failure, whether from past failures or anticipating possible future mistakes that could compromise performance. Although it can be challenging, staying focused on goals and staying present will help combat this fear.
High level athletes tend to be aware of their ideal levels of anxiety, and aim to remain within that range – often known as the Goldilocks Zone – which allows them to perform at their maximum capacity. For tennis players this might mean trying to limit interactions with outside individuals prior to competitions as well as using visualization and mental techniques to get into their “zone”, and achieve optimal stress levels that enable optimal performance.
2. Take a deep breath
When we feel anxious, negative thoughts can often take hold of us and keep us from staying focused on our game plans and taking deep breaths to retrain our brains to think more rationally in high-pressure situations. By returning your attention back onto your game plan and breathing deeply again, you can train your brain to think more productively under stress.
Mental strategies like visualization and affirmations may not be enough to ease anxiety before an important match, so taking deep breaths is another effective way to calm nerves before game day. By slowing your heart rate and breathing deeply, this practice helps relax your sympathetic nervous system that activates fight-or-flight responses while encouraging parasympathetic activity that promotes relaxation and leads to an overall calm state of being.
Practice breathing through your nose for four counts, hold for two seconds and exhale through your mouth eight counts during every changeover – you will find this simple exercise can ease even the most intense pre-match tensions! Do this for thirty seconds during your changeovers to notice noticeable relief.
Reasonable breathing is an integral component of sports training and competition. It plays an essential role in allocating energy effectively and strengthening movement strength while simultaneously helping to reduce fatigue and increase physical fitness in athletes.
Tennis players experience numerous moments – bureaus, counts and match points – when psychological pressure becomes great and oxygen consumption needs increase significantly. Therefore it is vital for athletes to adjust their breathing rhythm at these critical moments in order to avoid losing the game.
Though these tips can help ease feelings of anxiety, if you’re having difficulty focusing and concentrating on your game, consulting a licensed mental health professional for more personalized guidance and coping support may be the way forward. Emily Swaim is a freelance writer/editor specializing in psychology whose work has been featured on GoodTherapy, Verywell, Investopedia and Vox. Emily holds both a BA from Kenyon College as well as an MFA in writing from California College of the Arts; currently she lives/works out of Los Angeles California
3. Relax
Relaxation techniques can help alleviate anxiety and enable the brain to concentrate on its task at hand. Meditation, practicing yoga or stretching may all provide ways of relaxing your body; for mental relaxation you could try focusing on an event or place which brings peace.
One effective method for relaxing is deep and slow breathing. By slowing your breath rate, slowing it can help ease anxiety caused by hyperventilation and prevent physical symptoms associated with stress such as an upset stomach.
One way to address your anxieties and gain support is to share them with a reliable friend or partner. Be wary, though; choose someone who remains calm without adding more anxiety to the mix.
Occasional bouts of anxiety or worry are normal; however, when these episodes become frequent and impact your daily life, professional help should be sought. Try these calming strategies as a first step; in addition, eating well, exercising regularly, limiting alcohol and caffeine consumption and getting adequate rest will all help decrease stress and anxiety levels. Should symptoms continue persisting beyond these measures alone, seeking help from an experienced mental health provider may offer more tailored guidance and coping support.
4. Stay positive
An effective routine, deep breathing, and relaxing exercises are great ways to decrease anxiety in high-pressure tennis situations. But intrusive thoughts still emerge, making it important for athletes to know how best to deal with them.
As nerves set in, players can sometimes fall prey to negative self-talk or overly critical thoughts about their performance – leading to further feelings of stress and anxiety. If these thoughts start interfering with concentrating and performing optimally, immediate steps should be taken in order to address them effectively.
For players to avoid negative thoughts, they should focus on what is in their control: their actions and playing style of tennis. By keeping this focus rather than worrying about score or an opponent’s strengths, players will be better able to handle pressure-filled tennis situations.
Reminding athletes why they play tennis is also crucial. When competing for personal enjoyment or improved physical and mental wellbeing, competition can sometimes feel intimidating; reminding themselves why they enjoy tennis can help ease that fear and enhance social interactions and sense of achievement after an arduous match is beneficial in the long run.
Another way to ease the transition into failure is to remember that failure isn’t the end-all-be-all and take it as an opportunity for growth and learning. Furthermore, having supportive family and friends who can provide encouragement when times get rough can also be invaluable.
Mental toughness is integral to being a successful tennis player, and can be achieved by setting and reaching SMART (specific, measurable, attainable, relevant and time-based) goals as well as practicing relaxation techniques and keeping an eye on the big picture and maintaining a sense of purpose. Recognizing and acknowledging emotions such as anger or frustration during competition may also help alleviate their effects and prevent them from negatively affecting one’s performance.