Welcome

Welcome to issue number 38 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:

• First Shot Wobbles

• Wellness Tip – The Power of Genes and Family Histo …

• Mental Demons Q+A

• In Person Events - Book The 3 Minute Golfer

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First Shot Wobbles

Have you ever stood on the first tee, feeling your heart race, hands sweat, and knees shake? If so, you're truly a golfer. At some point, everyone who's played golf has experienced these first tee jitters. Whether you're a weekend player or a club champion, that mix of excitement, nervousness, and anxiety before your first shot is universal. But why do these nerves hit, and how can you stop them from taking over? 

Why We Wobble

Golf, unlike most sports, loves to showcase you in a moment of pure vulnerability. There’s no music blasting or crowds chanting to drown out that tiny voice in your head crying out…“Don’t mess this up!” That same voice usually calls the shots at 2am when you’re replaying embarrassing moments from last weeks game, but on the first tee, it’s extra chatty.

Psychologically, you’re experiencing a bit of good old fashion performance anxiety. Your mind is ultra-focused on possible failure, like topping the ball two feet, slicing it into the nearest set of trees, or shanking it onto the next fairway. This anxiety triggers the release of adrenaline, making your heart and hands race. It’s all part of the body’s “fight or flight” response, which is super helpful if you’re outrunning a hungry lion, but less ideal when you just want a smooth takeaway.

Getting off the first tee without too much damage is always the goal because you know, from experience, that you are significantly calmer as soon as you’ve taken your first few steps down the fairway. Your arousal level drops and your brain calms. To the point that you are mystified why the first shot was so traumatic.

It’s almost comical how quickly your body and mind settle once the ball is in play and those first few anxious moments are behind you. Suddenly, the tension that gripped your swing melts away, and you find yourself able to breathe, focus, and remember why you love the game in the first place. That wild rush of adrenaline fades, and with each stride toward your ball, the course becomes less intimidating and more inviting. It becomes a familiar field of challenges and opportunities, and the shift from apprehension to enjoyment is a reminder that the hardest part is often just getting started…and once you do, you’re free to play the game on your terms.

Pro Tips…Taming the First Tee Terrors

Pre-Shot Ritual…Develop a routine. A couple of practice swings, a deep breath, a quick waggle or whatever helps you tell your brain to relax. Routines breed familiarity, and familiarity breeds calm.

Breathe Like You Mean It…Take slow, deep breaths. Inhale through the nose for a count of four, hold for two, exhale through the mouth for four. This triggers your parasympathetic nervous system to calm your heart rate and reminds your body that you’re not being chased by a wild animal.

Positive Imagery…Focus on what you want to do, not what you want to avoid. Mental images of your ball sailing beautifully down the fairway beat terrifying visions of hooking into the parking lot.

Avert Future Thinking…Tension creeps in when you imagine future disasters. Instead, focus only on the shot at hand…the feel of the club in your grip, your aim, and the tempo of your swing. 

Loosen Up…Literally, relax your shoulders and arms, and focus on releasing all body tension. Letting go of physical tension helps your mind relax.

Laugh…Share some light banter and jokes with your playing partners before teeing off. Laughter helps reduce tension and clears your mind.

Embrace the Nervous Energy…First Shot Wobbles aren’t something to fear…they’re a sign you care and are excited to play your best. It’s about channeling that energy into a smooth, controlled swing. The pros feel it too, but they have often practiced ways to handle it. And after all, hitting your first shot while your heart’s thumping is part of the thrill that makes golf so addictively frustrating…and rewarding.

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