Tempering Your Emotions During a Competitive Tennis Match

Tennis is as much a mental game as it is a physical one. Competitive matches often bring out intense emotions: anger at missed shots, anxiety over tight scores, fear of failure, or even apathy after a string of setbacks. Managing these emotions effectively can mean the difference between a triumphant comeback and a crushing defeat. Here, we’ll explore practical, actionable strategies to help you neutralize negative emotions and stay focused during a tennis match.

1. Tapping the Meridians

Tapping specific meridian points on your body can help release emotional tension and restore balance. These techniques stem from energy psychology practices like Emotional Freedom Techniques (EFT). Here’s how to do it:

Under the Eye: Gently tap with your fingertips under the eye socket.
Temples: Use two fingers to lightly tap on the sides of your temples.
Forehead: Tap the area between your eyebrows (the third-eye region).

Pro Tip: Always ensure your hands are clean before touching your face to avoid irritation. Tapping works by shifting your focus from the emotional overwhelm to a calming physical sensation.

2. Change Your State with Scent

Our sense of smell is powerful and can quickly influence our emotional state. Carry a small vial of your favorite essential oil in your tennis bag. Scents like lavender, peppermint, or citrus can help:

Lavender: Promotes relaxation and reduces anxiety.
Peppermint: Enhances focus and energy.
Citrus: Uplifts mood and alleviates stress.

Take a moment to breathe deeply from the vial between games or during changeovers. The refreshing aroma can act as a mental reset.

3. Practice Box Breathing

Controlled breathing is a cornerstone of emotional regulation. Box breathing—a method used by athletes and Navy SEALs alike—is particularly effective. It helps calm your nervous system and regain focus.

Inhale deeply for 7 seconds.
Hold the breath in for 7 seconds.
Exhale slowly for 7 seconds.
Hold your breath out for 7 seconds.

Repeat this cycle 5-7 times to center yourself during tense moments. The rhythmic breathing also keeps your mind anchored to the present.

4. Move Energy Into Your Feet

When negative emotions build up, they can feel overwhelming. Physical actions can help redirect this energy.

Wiggle Your Toes: Inside your tennis shoes, focus on wiggling your toes. This small action shifts your awareness downward.
Jump Up and Down: Light hops can shake off pent-up tension and re-energize you.
Tap Your Shoes with Your Racket: Use your racket to gently tap the tops of your shoes. This rhythmic motion is grounding and calming.

These techniques help move energy from your emotional center (your chest or head) down to your feet, leaving you feeling more balanced.

5. Sing or Count Inside Your Head

When your mind is racing with frustration or self-doubt, distract it by engaging in repetitive mental activities:

Sing a Song: Choose a favorite tune and sing it silently to yourself.
Count: Focus on counting in a structured way, like counting each bounce of the ball during a rally or counting backward from 100 by threes.

These activities create a mental buffer, preventing negative thoughts from spiraling out of control.

6. Use Mantras and Positive Affirmations

Mantras are powerful tools to realign your mindset. One highly effective mantra is the Ho’oponopono prayer from Hawaiian tradition:

“I’m sorry. Please forgive me. Thank you. I love you.”

Repeat this silently to yourself during stressful moments. It fosters gratitude, compassion, and self-acceptance, helping you release emotional tension.

Other affirmations you can use include:

“I’m calm, focused, and in control.”
“Every point is a fresh start.”
“Tennis is supposed to be fun!”

7. Reframe Pain as Gratitude

When things aren’t going your way, it’s easy to slip into a negative headspace. A powerful technique is to reframe your pain and frustration into gratitude:

Gratitude for the Game: Remember how much you love tennis and why you started playing.
Gratitude for the Challenge: View every obstacle as an opportunity to grow.
Gratitude for Your Opponent: Recognize that their skills push you to be better.

Focusing on gratitude can shift your perspective and make the game feel lighter.

8. Mind Your Body Language

Your body language can influence your emotions. Even if you feel upset, try these actions to “fake it till you make it”:

Stand tall and keep your shoulders back.
Smile—even a forced smile can release endorphins.
Maintain a confident stride as you walk between points.

This positive body language signals to your brain that you’re in control, helping to neutralize negative emotions.

9. Visualize Success

Before serving or returning a critical shot, close your eyes for a brief moment and visualize the outcome you want. Imagine:

The ball hitting the perfect spot on the court.
Your body moving fluidly and confidently.
The crowd (or your inner cheerleader) applauding your success.

Visualization reinforces positive outcomes and builds your confidence.

10. Focus on the Present Point

One of the best ways to manage emotions is to ground yourself in the present moment. Instead of dwelling on a lost point or worrying about the next one, commit to playing the point at hand with full focus. Remember:

The only point that matters is the one you’re playing right now.
Tennis is a game of resilience; every point offers a new opportunity.

Conclusion: Turn Pain into Joy

Competitive tennis is a rollercoaster of emotions, but the key is to transform the highs and lows into a fulfilling experience. By employing these tools—tapping, scent, breathing, movement, singing, mantras, gratitude, body language, visualization, and mindfulness—you can navigate the emotional turbulence and rediscover the joy of the game. After all, tennis is supposed to be fun, so let these techniques guide you back to the pleasure and passion that brought you to the court in the first place.