Welcome

Welcome to issue number 41 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:

• Attitude and Mood Control

• Wellness Tip – Chemicals on the Course

• Mental Demons Q+A

• In Person Events - Book The 3 Minute Golfer

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Attitude and Mood Control

Ever wonder why some days on the golf course you’re more relaxed than other days? One round, you’re strolling down the fairway whistling “Don’t Worry, Be Happy,” and the next, you’re debating if it’s socially acceptable to snap your putter over your knee. 

Regardless of your psychological profile and personality characteristics, your mood impacts your attitude, which impacts your golf. So, golf isn’t just about swing mechanics and dimpled balls…because the attitude you bring to the course on any given day, can make or break your round. And it turns out, your golfing mood is swayed by a mixture of your genes, your environment, the company you keep, and yes, the chemical concoctions bubbling away inside.

Born With It…You may have inherited Great Uncle Harry’s oversized nose or Aunt Edna’s love of gossip, but you have probably also inherited some ancestorial temperament. Research suggests that genetic predispositions can influence your personality and temperament in any given situation. (Bouchard & Lykken, 1999). You may have been born with the quiet confidence of your mother, or the obvious anxiety of your father. The good news? Even if your default setting is “mild panic,” you can learn to manage it. Genetics is just the starting point.

The Surrounding Environment…Then there’s the stage upon which you’re performing. On a postcard-perfect day, with blue skies, a gentle breeze, wonderful temperature, then your mood can be positively blissful. But toss in a blistering sun that melts the fairway or a surprise thunderclap in the middle of your back swing, and suddenly, your inner calm begins to bubble. Environmental factors like weather conditions, course layout, and even the rowdy group behind you who keep yelling “Great shot!” can influence your emotional state (Weinberg & Gould, 2014). 

Playing Partners…The people you play with can massively influence your attitude and mood. Positive partners can boost your confidence, while negative ones can drain it faster than a faulty golf cart battery. According to studies on social influence in sports, playing with supportive, encouraging partners can reduce stress and help you focus on the task at hand (Evans et al., 2013). On the flip side, a companion prone to sulking or griping about every missed putt can ratchet up your tension. The vibe in your group can be contagious. Laughter and friendly banter can calm nerves and make the day enjoyable, while constant criticism or negativity can turn a leisurely round into an emotional obstacle course. 

Internal Chemistry…As we’ve discussed in previous issues, your body constantly runs a complex blend of chemicals like stress hormones and neurotransmitters that shape your mood. Under pressure, cortisol and adrenaline prime you for action but can also trigger anxiety. Endorphins and dopamine elevate your mood during moments of success or laughter, while serotonin helps regulate your sense of overall well-being. These chemical levels are also influenced by many factors such as how well you slept before your game, what you ate or drank, and even by a bout of road rage on the way to the course. Together, your chemical mix helps determine your mood and attitude during a round (Hanin, 2000).

Pro Tips…For Taming your Attitude and Mood

Stay In the Moment…Don’t let thoughts of the last disastrous chip shot or tomorrow’s work meeting impact your mood or the attitude you’re projecting to others. When you start feeling a mood swing mid-round, gently bring your focus back to the here and now. Your job is simple…this shot, this moment.

Manage the Internal Dialogue…Swap “I always miss these putts” for “I’ve made putts like this before, so I can do it again.” Positive self-talk isn’t just fluff, it’s a powerful tool that can shape your mood and performance (Hardy, 2006).

Find Your Sweet Spot…Keep searching for your optimal arousal point where all your worries seem to fall away. That’s also your point of optimal mood and attitude. If you’re too revved up, try a few deep breaths. If you’re feeling down, do a quick shake-out, tell yourself a little joke, make some light banter with your playing partners.

Control the Controllables…Weather, course conditions, or a partner’s grumpiness aren’t yours to fix. Focus on what you can adjust…your attitude, your breathing, your pre-shot routine. Let the uncontrollables be what they will.

Lighten Up…At its heart, golf is a game. It’s a chance to enjoy some sunshine, get a bit of exercise, and crack a smile when you manage to land one close to the pin. Your attitude will ebb and flow, influenced by the genetic blueprint you never ordered, the ever-changing environment that you can’t control, the company you keep, and those mysterious internal potions. So, the next time you feel your mood going off course, just smile.

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