I wonder if every golfer has experienced some form of fear on the golf course, whether it be a fear of judgement on the first tee shot, a fear of failure when confronted with hitting over water, fear of ridicule when playing with strangers, or a fear of playing too well (believing your out-performing what you're capable of). When fear hits us in our golf it often leads to tension, hesitation, and poor decision-making, ultimately affecting performance and enjoyment. Here’s a few ideas about how you can overcome fear and play more confidently.
1. Embrace the Fear Instead of Fighting It
The first step is accepting that fear is natural. Fear helps keep us safe in certain instances and so our brains will always seek out ways to log negative memories to prevent us from putting ourselves in a position of perceived danger. In the context of golf there isn't really any true danger (not to the point of keeping us safe and alive anyway). Try and think about the fear you feel in golf as False Evidence Appearing Real. Instead of trying to block it out, acknowledge it and ask yourself what really is the worst case scenario here?...and if that worst case scenario happens - how will that really affect me or my life in the long term. By accepting fear, facing into it and then rationalising it, you take away its power. Tell yourself, “It’s okay to feel nervous but I’ll focus on my process instead.”
2. Shift Your Focus to the Present
Fear often stems from worrying about what might happen - whether it’s embarrassment, a bad score, or letting others down. Redirect your focus to the present moment. Concentrate on your pre-shot routine, your breathing, and the task at hand. By staying present, you prevent your mind from wandering into fear-based thinking.
3. Visualise Success, Not Failure
Your brain can’t tell the difference between real and imagined experiences. If you constantly picture a bad outcome, like hitting into the water, your body tenses up and often produces the very result you’re trying to avoid. Instead, take a few seconds to visualise the shot going exactly as you want - whether it’s a perfect drive down the fairway or an expertly judged putt rolling into the hole. Visualisation primes your body for success.
4. Reframe Negative Thoughts
Fear is fuelled by negative self-talk: “I always mess up here” or “Don’t hit it in the bunker.” Reframe these thoughts into positive, actionable cues. Replace “Don’t mess this up” with “Pick your target and commit.” By focusing on what you want to do rather than what you’re trying to avoid, you build confidence and ultimately reduce fear.
5. Stay Process-Oriented
Fear thrives when you focus too much on the outcome, like your score or the shot result. Instead, keep your attention on the process - things like your setup, alignment, and tempo. Process-driven goals allow you to stay calm and consistent, even under pressure. Remember, good shots are the byproduct of a solid process.
6. Practice Under Pressure
One way to diminish fear is to practice in situations that mimic the pressure you feel on the course. Incorporate challenges during practice, like setting goals to sink a certain number of putts in a row or simulating a must-hit drive scenario. Maybe go to the range when it's busy to face into the experience of people watching you hit. The more you expose yourself to pressured situations in practice, the more comfortable and confident you’ll be in real on-course situations.
7. Control What You Can, Let Go of the Rest
This is a big one!.. Fear often arises when we try to control outcomes that are beyond our reach. You can’t control the weather, the course conditions, or the opinions your playing partners have on you or your game. Focus on what you can control - your attitude, preparation, and opinion of yourself. Let go of the rest, and you’ll find the game much more enjoyable and less stressful.
Fear is a natural part of golf, but it doesn’t have to control your game. Playing 'scared-golf' is a much more taxing and less enjoyable experience. By adopting the mental strategies discussed, you can learn to manage fear, build confidence, and perform at your best under pressure. Remember, confidence isn’t the absence of fear; it’s the ability to take action despite it. Embrace the challenge, trust your skills, and enjoy the process.
If you're tired of playing 'scared-golf' and want to get back to enjoying the game more, you can book your free 15-minute consultation call here.
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