Welcome

Welcome to issue number 24 of The 3 Minute Golfer. This FREE, weekly publication is here to help every golfer improve their mental game and their personal wellbeing.

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In this issue:

• Leaning Into Pressure

• Wellness Tip – Keep It Clean

• Mental Demons Q+A

• In Person Events - Book The 3 Minute Golfer

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Leaning Into Pressure

This much is true…consistently good golfers love pressure. It fuels their performance.

So, how does your brain and nervous system handle pressure? Quietly and with calm confidence? Or with befuddled desperation?

Do you ever feel tense and fearful standing over a short putt, or do you always feel relaxed and thrilled by the challenge?

If tense, is the pressure more in your mind or do you feel it more in your body?

Pressure moments in golf, whether it’s standing over a short putt to win your weekend match or teeing off on the first hole of the club championship…can be both simultaneously exhilarating and terrifying. 

While many golfers dread these situations, neuroscientific research reveals it’s possible to retrain your brain and nervous system to thrive in the pressure moments by embracing and leaning into the stress and anxiety you feel. 

Golf is unique in its demand for both mental and physical precision under pressure. As we have discussed in previous issues, when you face a high-stakes moment on the course, your body’s sympathetic nervous system activates, releasing the adrenaline and cortisol hormones associated with the “fight or flight” response (Sapolsky, 2004). While these chemicals can heighten your alertness, they can also undermine your fine motor skills and decision-making. 

Recognising this natural bodily response is the first step to harnessing the pressure for good outcomes.

Rate Your Mindset Under Pressure 

So, how badly are you affected by pressure moments in your golf? Here is a short test to rate your most common reaction when faced with tense situations on the course.

Love It…means you feel completely comfortable and totally relaxed in pressure situations. Your conscious mind is quiet and confident, while your nervous system is calm and cool. In short, you love being in situations where the next shot is crucial. 

Don’t Mind it at All…at this level you feel neither stressed nor highly relaxed over pressure shots. You have a quiet confidence in most situations but may occasionally slip into uncertainty mode when you least expect it. 

Have My Bad Days…this is the 50/50 zone where you sometimes experience feelings of discomfort or stress, but you are never fully confident that the fear of hitting a bad shot will not spontaneously appear at any time.

My Hands are Sweaty Just Thinking About It…your hands become clammy and your heart races whenever you find yourself needing to perform a pressure shot. You find it difficult to control the urge to panic and it happens way too often for your liking.

Yikes!...at this level the negative feelings generated by pressure situations can be completely debilitating and, unfortunately, every situation you face seems to produce anxiety and tension. You never feel truly calm or confident at any stage during a round.

The Pleasure Zone

To beat the pressure gremlins on a permanent basis requires your brain and nervous system to operate in the Pleasure Zone. This is where your brain experiences the chemical…serotonin and dopamine…high needed to remain calm and focused on each shot, while everything else fades into the background. Neurologically, this state is associated with heightened awareness and the strategic suppression of overactive thinking.

Somatically, pleasure is the physical sensation of feeling loose, relaxed, and confident. It’s that great sensation in your muscles when you’ve taken a few warm-up swings, the suns on your back, and you know you can trust your body to perform. Your stance feels stable, your grip comfortable, your shoulders are relaxed, your breathing is steady, and you feel strong. Somatic pleasure is about confidence in your body’s muscle memory. If your body feels prepared and at ease, it sends signals of comfort back to your brain, continuing this positive feedback loop.

When these two forms of pleasure…neurological (the mental buzz) and somatic (the physical comfort) come together, you experience a kind of synergy that the golfer who is stressed, can only dream about. 

Getting into the pleasure zone is step number two in successfully performing under pressure.

The Danger of Overthinking 

Unfortunately, overthinking can take you quickly out of the pleasure zone and make you fully susceptible to meltdowns in pressure situations. When your conscious thoughts start taking over…you’re telling your body, “Hey, I don’t trust you. We need to micromanage every single movement.” 

This internal conversation leads to a realisation that every variable cannot be managed in that moment, which raises the probability and fear of an error occurring…which means the error will occur.

Overthinking turns your otherwise silky swing into a series of spasmodic motions. Your shoulders tense, your grip tightens, and your clubface starts changing angles in ways your conscious mind can’t control.

Pro Tips…9 Ways to Cope with Pressure

So how do we swap out that crushing sense of doom and exchange it for some sweet, sweet neurological and somatic joy?

Emphasise Process Over Outcome…You’re not operating the nuclear codes here…you’re just swinging a club at a ball. Even if it’s a serious match, adopting a slightly more playful perspective can help.

Remember why you love golf and by staying focused on the fun process of each shot, rather than your score, you will lighten the mental pressure.

Reframe the Pressure…Psychological studies highlight the importance of cognitive reappraisal…changing the way you interpret stress (Jamieson et al., 2012). Instead of viewing pressure moments as threats, practice reframing them as exciting challenges.

Visualise…Positive visualisation is a time-tested tool for better performance. Functional MRI studies show that visualising successful performance activates the same neural pathways as actual practice (Guillot & Collet, 2008). You can mentally rehearse stressful scenarios to train your brain to keep a calm focus during real pressure.

Deep Breathing…As mentioned in previous issues, deep breathing directly controls your nervous system. Controlled breathing techniques activate the parasympathetic nervous system, counteracting your stress response (Jerath et al., 2006). A consistent breathing routine can calm your nerves in any situation.

Present-Moment Awareness…Mindfulness training has been shown to increase neural connectivity in areas of the brain responsible for emotional regulation (Tang et al., 2007). Regular meditative practice can help you stay positively focused, preventing your mind from projecting failure.

Simulating Pressure in Practice…Deliberate practice under simulated pressure conditions allows you to inoculate yourself against stress. By creating scenarios in practice that mimic on course intensity will, over time, help your neurological system to better adapt and remain composed (Ericsson et al., 1993). The more familiar the brain becomes with pressure, the less threatening it feels.

Self-Talk and Neurological Conditioning...Internal language shapes your neural pathways. Positive self-talk, like affirming your ability under pressure, can strengthen your confidence (Bandura, 1997). Regular empowering self-talk helps the brain link pressure with opportunity instead of fear.

Routine and Ritual…Structured pre-shot routines help you focus your attention and lower your anxiety by signaling your brain to act, not overthink (Cohn, 1990). Repetition builds neural pathways, making it easier to achieve calm confidence during pressure situations.

Nutrition, Sleep, and Neurological Health…Physical factors play a crucial role in building your neurological resilience to pressure. Proper hydration, balanced nutrition, and adequate sleep all enhance your brain’s capacity for focus and emotional control (Walker, 2017). 

Embracing the Joy of Pressure…Ultimately, success in any perceived, high stakes activity comes from embracing the unknown, learning how to enjoy stress and trusting your neurological system to cope well, regardless of the pressure.

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