Welcome

Welcome to issue number ten of The 3 Minute Golfer. This FREE, weekly publication is here to help every golfer improve their mental game and their personal wellbeing.

Over the next three issues, we will examine the Nervy, Nerdy, and Fiery mental styles. It is important to note that your neurological system likely encompasses a blend of mental styles, with your most dominant style being more evident during periods of stress.

Enjoying the newsletter? Why not subscribe to our Facebook and Instagram!

In this issue:

• Nervy – A Jittery Mental Style

• Wellness Tip: The Perks of a Good Night’s Sleep

• Mental Demons Q+A

• In Person Events - Book The 3 Minute Golfer

Not already a subscriber? Subscribe here.

Nervy – A Jittery Mental Style

Some golfers worry way too much about every aspect of their golf game, but can they stop?

There’s just something about that tiny white ball and the big, wide-open fairways that triggers a full-blown stress parade in the Nervy golfer. Born with a heavy dose of anxiety built into their neurological system, they are easily over-aroused and can play rounds where they feel tension on every shot. They find it hard to relax in any situation, let alone standing over the ball.

Signs of the Nervy mental style are a racing heart, perspiration everywhere and a jitterbug of nerves…every time they address the ball.

Are you a Nervy golfer…driver in hand, the sun shining, the birds singing, and yet, you feel like you’re about to step on stage with zero rehearsal? Your palms are sweating heavily. Your breathing speeds up, and right before you swing a voice in your head whispers, “Don’t mess this up. Everyone’s watching. If you duff this shot, you’ll never live it down!” 

What’s Up With the Nervy Mind?

The Nervy mental style is the neurological equivalent of having a backseat driver who won’t shut up and is always pointing out all the ways you could crash. But remember, your goal is to make a smooth swing down the middle, not to count all the ways things could go wrong. Research suggests that worrying about outcomes increases anxiety and reduces your focus on the process, making it harder to execute (Hanin, 2000). Think of it this way…if you’re more concerned with what happens after you hit, rather than how you hit, you’re setting yourself up for a flub. 

It is hard to hit good shots when your worry meter is cranked up to 11. A small dose of nerves can really help you focus and get pumped up, but too many nerves can shift your laser focus to anxious wreck. Studies have shown that performance peaks at a moderate level of arousal (nervousness) and disintegrates when anxiety rises too high (Weinberg & Gould, 2019). 

Relax, Breathe and Think Smooth

Golf is a game of patience. You can’t rush it, and you definitely can’t play tomorrow’s 18th hole in your head while you’re on the 3^rd today. Staying present means focusing on what’s happening right now…how your body feels, how you’re breathing, how you’re hearts pumping. Instead of worrying about the result, Nervy needs to dial into the moment of the swing itself. This suggestion is backed by mindfulness research, which shows that staying present reduces anxiety and improves performance (Kaufman et al., 2009). 

This is where relaxation techniques come in handy. Take a slow breath, loosen your shoulders, imagine your favourite place to relax and control your breathing. Controlled breathing techniques have been shown to reduce heart rate and anxiety, giving you a better chance of swinging smoothly (Moreno et al., 2012).

If your internal voice starts chanting doom and gloom, respond with a rational and encouraging statement: “Sure, I’m nervous, but I’ve done this before. I know my swing. I can handle this shot.” Over time, practicing positive self-talk can help you tune into a more supportive station in your mental radio (Hatzigeorgiadis et al., 2009).

Pro Tip…Embrace the Nerves and Play On

Being a Nervy golfer isn’t a destination…it’s just a starting point. With the right attitude and a few mental strategies, you can turn jittery energy into focused performance. Next time you stand over the ball, remember…it’s not about shutting down every nerve, it’s about enjoying the anxiety, laughing at your jitters, and taking a smooth, focused swing. After all, everybody has nerves at different times, so learn to enjoy your nerves and embrace every mistake. The more you embrace, the less mistakes you will make.

See the References Here.