by Mantel Featherson

Six Ways to Stay Calm During Your Next Round of Golf

Playing a round of golf can be both exhilarating and stressful. The...
Six Ways to Stay Calm During Your Next Round of Golf

Playing a round of golf can be both exhilarating and stressful. The pressure to perform, potential hazards, and the ever-present possibility of a bad shot can challenge even the best golfers.

Maintaining a calm and composed demeanor is crucial for success on the golf course. Here are six ways to  keep your nerves in check during your next round of golf, supported by examples from successful PGA professionals.

1. Practice Deep Breathing Techniques

Deep breathing is a powerful tool to manage stress and maintain focus. When you take deep, slow breaths, it helps lower your heart rate and calm your nervous system.

How to Do It:

  • Before the First Tee: Take a few deep breaths to settle any pre-game jitters.
  • During Pressure Situations: Use deep breaths to regain composure before important shots.
  • After a Bad Shot: Deep breathing helps prevent negative emotions from affecting your next shot.

Example: Tiger Woods is known for his deep breathing exercises, especially in high-pressure situations. His ability to calm his nerves with tactical breathing has contributed to his numerous victories, including his dramatic win at the 2008 U.S. Open.

2. Visualize Success

Visualization is a technique used by some of the best golfers to mentally prepare for their shots. By imagining a perfect shot, you can boost your confidence and reduce anxiety.

How to Do It:

  • Before Each Shot: Visualize the ball's trajectory, landing spot, and how it will roll on the green.
  • In Between Shots: Use visualization to stay focused and mentally rehearse the next shot.

Example: Jack Nicklaus, considered one of the greatest golfers of all time, often emphasized the importance of visualization. He would imagine each shot in detail before stepping up to hit, which helped him maintain focus and achieve great shots consistently.

3. Develop a Pre-Shot Routine

A consistent pre-shot routine helps you stay focused and calm. It acts as a mental anchor, providing stability and confidence in stressful situations.

How to Do It:

  • Practice Swings: Take a couple of practice swings to get a feel for the shot.
  • Alignment: Ensure your stance and club alignment are correct.
  • Mental Check: Take a moment to visualize the shot and take a deep breath.

Example: Jordan Spieth’s pre-shot routine involves a few practice swings and a moment to visualize the shot. This routine helps him maintain composure and execute his shots with confidence, contributing to his success in major tournaments like the Masters and the U.S. Open.

4. Stay Positive and Learn from Mistakes

Golf is a game of ups and downs. Even the best players hit poor shots. The key is to stay positive and learn from mistakes.

How to Do It:

  • After a Bad Shot: Focus on what went wrong and how you can correct it next time.
  • Positive Self-Talk: Replace negative thoughts with encouraging words. Remind yourself of past successes and great shots.
  • Embrace Challenges: View difficult situations as opportunities to improve your game.

Example: Rory McIlroy, after his meltdown at the 2011 Masters, used the experience as a learning opportunity. He focused on staying positive and made a remarkable comeback by winning the U.S. Open later that year, setting a record margin of victory.

5. Focus on the Process, Not the Outcome

Concentrating on the process of playing each shot rather than the final score helps you stay present and avoid getting overwhelmed by pressure.

How to Do It:

  • During Each Shot: Focus on your swing mechanics, alignment, and rhythm.
  • Between Holes: Reflect on your process rather than stressing about the overall score.

Example: Brooks Koepka is known for his ability to focus on the process rather than the outcome. This approach has helped him maintain composure and secure multiple major championships, including his victory at the 2019 PGA Championship.

6. Use Supplements to Help You Regulate Your Emotions

Nutritional supplements can play a role in managing stress and promoting mental clarity. Here are a few that can help:

Mushroom Complex:

  • Benefits: Reduce stress and improve mood.
  • Source: Mushroom Supplements.



  • Benefits: Regulates neurotransmitters that influence mood and relaxation.
  • Source: Magnesium supplements.

Vitamin D:

  • Benefits: Essential for brain health and mood regulation.
  • Source: Vitamin D supplements or sunlight exposure.


    Research Evidence: Studies have shown that these supplements can reduce symptoms of anxiety and depression, providing a positive effect on your mental state.

    Example: Phil Mickelson has spoken about the importance of proper nutrition and supplements in his routine. Maintaining a balanced intake of essential nutrients helps him stay calm and focused, even during high-pressure moments in tournaments.

    Final Thoughts

    Staying calm during a round of golf is essential for maintaining focus and achieving a good score. By practicing deep breathing techniques, visualizing success, developing a pre-shot routine, staying positive, focusing on the process, and using supplements to regulate emotions, you can enhance your mental edge and improve your overall performance.

    These techniques are used by top PGA professionals and if they can help them they can help you mitigate the challenges you may experience on the golf course with confidence and composure.

    One of the keys to great golf lies in managing your emotions and staying calm, regardless of the situation. With practice and the right mindset, you can enjoy the game to its fullest.


    1. Brain, Behavior, and Immunity, "Omega-3 Fatty Acids and Anxiety Reduction"
    2. Journal of the American Board of Family Medicine, "Magnesium and Anxiety Reduction", Link
    3. Journal of Internal Medicine, "Vitamin D and Mood Regulation"
    4. Nutrients, "B Vitamins and Stress Reduction"