Losing Your Mind On the Golf Course
If you’ve been playing golf for a while, I don’t need to tell you what a “leveler” the game can be. Just when you think you’ve cracked it, you often find yourself in despair — like hitting a snake on the snakes and ladders board.
I can share a few of my own experiences from recent times. I’ve been struggling with my tee shots for over a year now. Occasionally, I’ll have the odd round where I keep most of them in play, but the truth is, my driver sucks. I’ve always been able to iron out flaws myself over the last 18 years. I’m pretty sure a good coach could’ve pointed me in the right direction, saved me a few lost balls, and possibly prevented a few grey hairs.
The main issue? I haven’t practiced. And when I say no practice, I mean zero — zilch. I’ve hardly played golf either, which definitely doesn’t help. Despite this, my expectation is still that I should be able to shoot par or better fairly easily based on my past playing experience.
I often find myself trying to fix things mid-round. Sometimes, this can work — if you have a few “go-to” feels. But what I wouldn’t recommend is what I did on a recent golf trip — trying all sorts of different swings just to salvage something. I felt like a blind man in a dark room searching for a black cat… that wasn’t there.
On a serious note, that kind of mindset can be a dangerous place. It’s called paralysis by analysis. Trying to chase perfection, overthinking, and fearing a bad shot can shut your system down, spike your cortisol, and send you straight into fight-or-flight mode. In my case, I was thinking way too much and found myself in a state of panic. The irony? I was there for complete relaxation — it wasn’t even a competitive round.
Believe it or not, this crazy state of mind is common. I’d argue most golfers have experienced it. Some just disguise it well — it may come out as frustration, anger, or even humor.
A few things you can do if you find yourself in this state on the course:
Mental
Acceptance: Accept where you are in the moment. Don’t fight it. I'm not saying don't care here but try not to force things.
Avoid trying to be perfect with your shots. If you’re feeling a hook or a slice, allow for it — don’t fight it. You’ve got to dance with the girl (or guy) you brought to the prom. If your driver really is the devil, put it away for the rest of the round. Play smart off the tee, especially on a tighter course. Use your 5-wood or even a long iron. Better to be 30 yards back and in play than deep in the trees.
Commitment
Your goal now is to control the controllables. This means selecting smart plays and committing to the process. You now have to judge yourself not on the result, but on whether you committed to the shot at hand. Even if it plugs in a greenside bunker — if you committed, you win.
If you can, put a few ticks on your scorecard to mark committed shots. The goal on each hole becomes simple: get as many ticks as possible. This helps switch your mindset from outcome-oriented to process-driven — a key distinction for better performance and mental clarity.
Physiological
Start focusing on your breathing. Make your breaths longer and smoother. Expand your diaphragm (belly out) when inhaling, and contract it when you breathe out.
Grounding exercises: These can be simple. I like feeling the ground under my feet while I walk. Look for birds or wildlife between shots. Start a conversation with your playing partners. Keep your eyes on or above the horizon. Experiment with similar things that can help bring yourself back to the present.
Physical
Relax your arms — maybe even hold the club a little lighter. This helps reduce tension and allows for a more rhythmical swing.
Rub your fingers with your thumbs - Doing this can help to reduce stress and help blood flow.
The beauty about doing this is that nobody will notice what you are doing, therfore you won't be drawing any attention to yourself.
Focus on striking the ball. It might sound basic, but watch the back of the ball as it’s struck. That is your target. Often, our minds are cluttered with swing thoughts, and we forget to focus on the one thing that matters — the ball. One of my most influential coaches had me write that in the back of my yardage book as a reminder.
We can learn a lot from failure and struggle. If you get the chance to practice during a rough patch, don’t be afraid to hit bad shots — even exaggerate them.
Ask yourself:
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What does it feel like to hit a snap hook?
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What’s the opposite feeling of that swing?
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How can I start the ball left and hit a slice?
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If I’m hitting the ground before the ball, how do I top the ball instead?
Slow your swing down and really feel where the clubhead and clubface are.
Experiment with different lies
If you’re hooking it, try hitting from a slope where the ball is below your feet (which promotes a fade tendency for right-handers). Does it neutralize your shot shape?
If you’re slicing, try a slope where the ball is above your feet. That promotes a shallower, more rounded swing.
If you’re falling back during your swing and finishing with most of your weight on your trail foot, try hitting shots off a downhill lie to force a better weight transfer.
The beauty of all this? It forces your body to make adjustments naturally — without overthinking. Let your body work it out. Trust the process and adapt to your surroundings.
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