Handling Nerves Before a Match
Nerves are normal and can even help. Simple ways to keep them at a useful level.
A fast heartbeat, butterflies and restless legs before a match are normal. They are your body getting ready. The aim is not to remove nerves but to keep them at a level that helps.
Reframe it
Try telling yourself "I'm excited and ready" rather than "I'm nervous". The feelings are very similar, and calling them excitement can help you use the energy.
Breathe slowly
A few minutes of slow breathing (for example box breathing, or breathing out longer than in) helps settle a racing body.
Follow your routine
Arrive early, warm up the same way each time, and have a simple first-game plan. Routines take decisions away when you are nervous.
Focus on the first few rallies
Do not think about the whole match. Aim to serve well and move well in the first three rallies; the nerves usually settle once you are playing.
If you are struggling: talk to someone you trust (a family member, friend, coach or teacher) or a doctor or mental-health professional. If you or someone else is in immediate danger, contact your local emergency number. To find a free, confidential helpline in your country, visit findahelpline.com ↗.
Key takeaways
- Nerves are normal: call them excitement.
- Slow breathing and a fixed warm-up routine settle you.
- Focus only on the first few rallies.
It's free. If it helped your game, you can support it.