How to handle the pressure before competitions

BUT, it doesn’t have to be that way. Learning to be comfortable in the uncomfortable and gaining knowledge of how to handle the pressure leads to you being able to find a good relationship with the competition and even longing to compete.

Here are 5 tips for how to learn to handle the pressure before competitions:

1. 1. 1. Create 1-3 desired modes/goals for your competition

         Find your goals by answering the following questions: Why do you want to compete? What do you want to achieve by competing? How will you feel when you finish the competition? How do you want to act and play during the competition itself? Come up with 1–3 goals that are clear, attractive and that fill you with a great feeling in your body when you think about them. Write them down on a piece of paper (preferably with lovely pictures linked to each goal) and put them up on the wall at home. Each time you look at them, they will be reinforced.

      2. Visualize the round

         Once you have chosen your goals and written them down, you can begin to visualize how they will be met. Your brain cannot tell the difference between whether something has happened in reality or if you are imagining it. This is why visualization is so powerful. Sit down comfortably and close your eyes. Now start visualizing your goals and how you will succeed with exactly what you wrote down. It could be, for example, that you see yourself walking up to the first tee with a proud posture and a smile on your face. You do your routine and hit the ball in the middle of the fairway. You might see yourself hitting a 1-meter putt with complete confidence. Or it’s about the walk between shots where you walk relaxed, happy and calm, fully present and with a proud posture, etc. Do your visualization at least seven times/target image for it to be integrated in body and mind.

      3. Prepare yourself!

         Be careful with your preparations. Make a training program for your competition that starts at least 3-6 weeks before the competition is to take place. Your training program primarily includes on range, putting and close game sessions, as well as at least one game round/week, relaxation training and visualization.

      4. Build a game plan and a mental plan before the round

         When it gets closer to the competition, it’s good to make a game plan and a mental plan. The more accurate you are with your plan and the better you follow it, the better you will perform and feel during the competition. Your game plan is about how you should play each hole to achieve the result you desire. Your mental plan is about what to do to keep calm if you get stressed, e.g. how to get back into focus in the event of a water obstacle.

      5. Find your inner peace

         As it gets closer to the competition, you will probably feel more and more pulse. Use the mantra “I am comfortable in the uncomfortable” and then follow the following steps. You can also use these steps during the competition itself if you feel pressure:

         When you find yourself getting stressed thinking about your competition, or during the competition, use the following model: SOAS-A

         -Stop – notice that you are getting stressed.

         -Observe how it feels inside you – e.g. faster breathing, anxious thoughts.

         -Accept everything you feel and think, be comfortable in the uncomfortable. -Let go of everything you can’t influence – use a breathing exercise to calm down, such as inhale on four, hold on two, exhale on six.

         -Act on what you can influence – such as focusing on your goals for the competition, a mantra such as “I’m prepared and now I’m letting go”, your breathing or to the shot you’re going to make if you’re on the course.

         Repeat this pattern over and over, every time you feel stressed or pressured by something. In the end, you’ll know it so well that you can use it automatically when needed.

         Good luck and get in touch with any questions. And remember you can always follow along on instagram @jenny_hagman to learn more about both your technique training, your physical training and the mental training.

         Warm greetings from Jenny