As athletes, especially golfers, we’ve all experienced the nerves that come with high-pressure moments. Those feelings of tension, worry, or doubt can have a real impact on our performance. Understanding how anxiety affects your brain, cognition, and decision-making can help you turn those anxious moments into opportunities to perform your best. In this post, I’m going to dive into the science behind anxiety, how it impacts your brain and performance, and share strategies to manage stress and stay in the zone.
The Science of Anxiety and Your Brain
When you experience anxiety, it doesn’t just affect your emotions—it impacts the very brain systems responsible for your performance. The prefrontal cortex is the part of your brain responsible for high-level functions like attention, decision-making, and emotion regulation. When we’re stressed or anxious, this critical area of the brain can actually go “offline,” shutting down the part of our brain that helps us make smart decisions and stay focused (Joyce, Uchendu, and Arnsten, 2025).
Instead, the amygdala, which controls your emotional and survival responses, takes over. This shift from rational thought to emotional reaction triggers the body’s “fight or flight” response, which can narrow your focus and impact your ability to think clearly and make decisions. In golf, this could mean a narrowing of attention, causing you to miss details on the course or make poor decisions under pressure.
Anxiety and Decision-Making in Golf
Imagine you’re on the final hole, with a critical putt ahead of you. Anxiety might make you second-guess your approach, overthink your shot, or focus on the wrong cues. This kind of anxious overthinking can cause a breakdown in your ability to perform under pressure.
Research shows that stress can negatively affect working memory, which we rely on for planning, carrying out goals, and monitoring our performance (Joyce, Uchendu, and Arnsten, 2025). When the prefrontal cortex is compromised under stress, the ability to strategize and adjust in the moment becomes much harder. In simpler terms, when you're anxious, your brain struggles to focus, and your decision-making and attention are impaired.
Practical Tips for Managing Anxiety on the Course
Here are some strategies that can help you manage anxiety and perform your best:
Breathing Techniques: Slow, deep breathing can help calm your nervous system and refocus your attention. Try inhaling for 4 seconds, holding for 4, and exhaling for 4 to regulate your heart rate and clear your mind.
Visualization: Take a moment before your round or before key shots to visualize yourself playing well. See yourself executing smooth, confident swings, and making those crucial putts. This kind of mental rehearsal can reduce anxiety and set a positive tone for your game.
Reframe Negative Thoughts: If anxiety begins to creep in, counter it with positive affirmations. Remind yourself that you are capable of handling the situation. Think, “I’ve trained for this moment” instead of “What if I mess up?”
Embrace the Moment: Try to stay in the present rather than worrying about what could happen next. Remind yourself that you can only control what happens right now—take each shot one at a time, and focus on the process, not the outcome.
Gradual Exposure: Practice in stressful situations during your training. This could mean simulating pressure-filled shots or practicing in environments that make you a little uncomfortable. The more you expose yourself to stress, the better you’ll become at managing it during an actual round.
Using Therapy for Performance Enhancement
If you find that anxiety is affecting your performance consistently, therapy can be a valuable tool. Techniques like Accelerated Resolution Therapy (ART) use imagery and mental exercises to help reframe negative thoughts and reduce anxiety. ART has been shown to be effective in helping athletes cope with stress, improve mental clarity, and boost overall performance.
Conclusion: Optimize Your Golf Game by Managing Anxiety
Understanding how anxiety affects your brain and performance is the first step in learning to manage it effectively. By using strategies like breathing exercises, visualization, and cognitive reframing, you can reduce anxiety and stay in the zone.
Whether you’re on the golf course or facing other performance challenges, remember that stress doesn’t have to hold you back. With the right tools and mindset, you can turn anxiety into an asset and perform at your best.
If you’re struggling with golf anxiety or want to take your game to the next level, don’t hesitate to reach out. Together, we can work on strategies to help you find your optimal performance zone and make your best game even better!
References
Adamczyk, A. K., & Wyczesany, M. (2023). Theta-band Connectivity within Cognitive Control Brain Networks Suggests Common Neural Mechanisms for Cognitive and Implicit Emotional Control. Journal of Cognitive Neuroscience, 35(10), 1656–1669. https://doi-org.lopes.idm.oclc.org/10.1162/jocn_a_02034
Amen, D. G. (2013). Change Your Brain Change Your Life. New York: Harmony Books.
Barros F, Figueiredo C, Brás S, Carvalho JM, Soares SC (2022) Multidimensional assessment of anxiety through the State-Trait Inventory for Cognitive and Somatic Anxiety (STICSA): From dimensionality to response prediction across emotional contexts. PLOS ONE 17(1): e0262960. https://doi.org/10.1371/journal.pone.0262960
Carlucci, L.; Innamorati, M.; Ree, M.; D’Ignazio, G.; Balsamo, M. Measuring State and Trait Anxiety: An Application of Multidimensional Item Response Theory. Behav. Sci. 2023,13,628. https://doi.org/ 10.3390/bs13080628
Joyce, M. P., Uchendu, S., and Arnsten, A.F.T. (2025). Stress and Inflammation Target Dorsolateral Prefrontal Cortex Function: Neural Mechanisms Underlying Weakened Cognitive Control. Biological psychiatry (1873-2402), 97 (4), 359. http://dx.doi.org.lopes.idm.oclc.org/10.1016/j.biopsych.2024.06.016
Watkins, L., Wilson, M., & Buscombe, R. (2022). Examining the diversity of ultra-running motivations and experiences: A reversal theory perspective. Psychology of Sport and Exercise, 63, 102271. https://doi.org/10.1016/j.psychsport.2022.102271
Weinberg, R. S., & Gould, D. (2014). Foundations of Sport and Exercise Psychology (6th ed.). Human Kinetics.
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