5 tips for managing your nerves under pressure on the golf course

Feeling nervous during a round of golf is completely normal. It’s just part of the game. Whether you’re a beginner or a seasoned player, pressure can sneak in, especially in unfamiliar or competitive situations. The good news? You can manage it with a bit of planning and mindset preparation.

Here are five tips for managing your nerves under pressure on the course.

1. Understand that nerves are normal

Nerves come with new or high-pressure situations. Expect to feel them. It’s a sign you care, and that’s a good thing. Everyone feels nerves at some point, even if they don’t show it. With practice, you’ll get better at hiding your nerves, too.

2. Breathe

When you’re nervous, your heart rate rises, which can affect your performance. The key is awareness. I can usually feel it happen and will check my Apple Watch to confirm. Learning to control your breathing can help lower your heart rate and center your focus. Practice this in advance so you’re ready when the pressure hits.

3. Prepare ahead of time

Preparation is one of the best ways to reduce anxiety. Knowing you’ve put in the work builds confidence. Spend time practicing the shots you’ll need. This might also be a good time to schedule lessons with your coach to fine-tune your technique and ensure it’s solid under pressure.

4. Simple shots build confidence

When nerves are high, start with simple, more reliable shots to ease into your round. For example, if you’re far from the green, choose your favorite club — even if it doesn’t give you maximum distance. Success early on builds confidence. Likewise, when chipping, aim for the flattest part of the green instead of going for a risky shot over a bunker.

As your confidence builds, you can gradually take on more challenging shots. Make smart decisions throughout your round to maintain a steady level of calm.

5. Just do it

The first time you try something new in golf, it’s natural to feel nervous. I encourage my students to start in safe, supportive environments, but nerves are still part of the process. Sometimes, the best advice is to just go for it. The unknown is what makes us uneasy, but once you’ve been through it, you’ll realize you belong. The more you put yourself in those situations, the easier it becomes. That initially stressful experience could turn into one of your favorite parts of the game.