Tennis Match Anxiety Tricks That Actually Help You Feel Calm on Court

Have you ever stepped onto the court and felt like your chest was caving in? Like your breath was trapped halfway in and your legs forgot how to move? You’re not alone. I’ve felt that, too. It’s not about being weak or unprepared. Tennis match anxiety is something most players feel — whether it’s your first time or your hundredth. So today, I want to share the tennis match anxiety tricks that helped me stop spiraling and actually enjoy competing again.

You don’t need to master your nerves overnight. But with a few small changes — the kind that feel like you’re just being a bit more kind to yourself — things really can shift.

Let’s take a deep breath and go through them together.

Key Takeaways

• Anxiety doesn’t mean you’re broken — it means you care.
• Simple rituals and breathing can change everything.
• You don’t need to be fearless — just present.
• Start small. One trick at a time.

Tennis Match Anxiety Trick 1: Breathe Like You Mean It

You’ve probably heard people say “just breathe” when someone’s nervous. But no one ever tells you how. And when your body’s panicking, “just breathe” can sound useless.

Here’s the thing: your body listens to your breath. If your breathing is shallow and high up in your chest, your nervous system thinks something’s wrong. It releases more cortisol. Your hands shake. You feel dizzy. The anxiety snowballs.

So here’s the trick: breathe in a way that tells your body you’re safe.

Try this:

• Inhale through your nose for a count of 4
• Hold that breath for 4
• Exhale slowly through your mouth for 4
• Pause again for 4

It’s called box breathing. Simple, but powerful. You can do it:

• Sitting in the car before your match
• While tying your shoes on the bench
• Right before the first serve

Each time, your body starts to trust you again. Your heart rate slows. Your thoughts stop racing. You start to feel grounded.

This is one of the most underrated tennis match anxiety tricks I’ve ever used.

Tennis Match Anxiety Trick 2: Shrink the Match in Your Mind

Anxiety loves to take a normal thing and blow it up like it’s life or death.

You start thinking:

• “What if I embarrass myself?”
• “How do I act if I lose in front of everyone?”
• “What if they think I don’t belong here?”

And suddenly, a game of tennis feels like a gladiator match.

So here’s a trick that really helped me: shrink the match. In your mind, make it smaller, not bigger.

Say to yourself:

• “It’s just another hit.”
• “I’m just here to move and swing.”
• “This is just a practice with a score.”

You’re not playing for your reputation. Neither are you solving world hunger. You’re hitting a fuzzy yellow ball with a stringed stick. That’s it.

Whenever the pressure builds, pull your mind back. Use a phrase like:

• “It’s just tennis.”
• “Breathe, swing, recover.”
• “Let’s play.”

I say these quietly during changeovers. You’d be surprised how well your brain listens.

Also Read: How to Volley Like a Pro: Simple Steps That Actually Work

Tennis Match Anxiety Trick 3: Create a Pre-Match Ritual

I used to walk onto the court already nervous. There was no transition. Just chaos inside.

That changed when I started a ritual — a repeatable routine I did before every match.

It sounds silly, but it made me feel safe.

Here’s mine:

• Wake up 2 hours before match time
• Drink the same bottle of water
• Listen to the same playlist
• Pack my bag in the same order
• Lace my shoes the same way
• Do the same 5-minute warm-up routine

Why does this help?

Because rituals build control in the middle of uncertainty. And when you feel in control, anxiety has less room to grow.

If your routine is comforting, repeat it. If you don’t have one yet, start small. It could be as simple as bouncing the ball three times before each serve. Don’t overthink it. Just let it ground you.

Let Yourself Feel Nervous — It’s Okay

Here’s something nobody tells you: the harder you try to fight anxiety, the worse it gets.

Seriously. I used to walk around trying to act “calm.” Like if I pretended hard enough, the nerves would disappear. Spoiler: they didn’t.

Eventually, I learned a better trick — and it changed everything.

Let yourself feel nervous. Don’t judge it. Don’t resist it. Just name it:

• “Okay, I’m nervous.”
• “Yep, my stomach feels tight.”
• “I feel that adrenaline.”

Then breathe. And let it pass through like a wave.

Because the truth is, anxiety doesn’t want to stay. But when you push it down, it fights harder.

Your job isn’t to be fearless. Your job is to play while feeling human.

Tennis Match Anxiety Trick 4: Anchor Between Points

Anxiety often shows up between points — when you’re walking back to the baseline, overthinking every shot.

Here’s what helped me stop spiraling: anchoring.

That means doing something physical and repeatable between each point. Something small that brings you back to the present.

Examples:

• Bounce the ball exactly 3 times
• Adjust your strings
• Tap the court with your racket
• Look at a spot on your strings

These aren’t superstitions. They’re tools. They give your brain something to do instead of panic.

So instead of thinking “Oh no, I double-faulted,” you just go back to your routine.

Your body relaxes. Your focus returns. The match slows down.

This one tennis match anxiety trick made my whole game feel more peaceful.

Tennis Match Anxiety Trick 5: Use “If-Then” Plans

Ever panic after something goes wrong? Like missing a volley or framing a serve?

Here’s a simple tool to stay calm: create an if-then plan.

It works like this:

• If I double fault → Then I’ll take a deep breath and reset.
• Miss an easy shot? → Then I’ll nod and move on.
• If I get broken → Then I’ll stretch, sip water, and regroup.

These little plans train your brain to respond calmly under stress.

It’s not about pretending bad things won’t happen. It’s about knowing exactly what you’ll do when they do.

This trick stops the panic before it starts.

Check Out: Ultimate String Tension Guide for Beginners: Find Your Perfect Setup

Tennis Match Anxiety Trick 6: Set One Small Goal

Most people walk into matches thinking: “I have to win.”

But that thought is a trap. It’s too big. It makes every point feel like a test.

Instead, set one small goal that you can control.

For example:

• “I’ll keep my head up after every point.”
• “I will follow through on every forehand.”
• “I’ll stay light on my feet.”

Winning might happen. Or it might not. But if you hit your tiny goal, you walk off that court proud.

And here’s the twist: focusing on a small goal usually helps you win more anyway — because you’re actually playing, not panicking.

Conclusion

Let’s be real — match anxiety isn’t something you just snap out of.

But it’s also not a life sentence.

You can change how it shows up, stop letting it ruin your love for the game. You can use these tennis match anxiety tricks to feel more like yourself again.

Some tricks you’ll love. Others you might ignore. That’s okay. Pick one that speaks to you and try it next time. No pressure. No perfection.

Just you, a racket, and one more chance to play without fear.

You’ve got this. You always did.

Frequently Asked Questions

Can match anxiety completely go away?
Not always. But it can get much easier to manage. These tricks won’t erase nerves, but they’ll help you stay calm enough to focus and play well.

Do these tricks work for juniors or just adults?
They work for both. In fact, younger players often benefit even more when they build these habits early.

What if I try these and still feel anxious?
That’s normal. The goal isn’t to never feel anxiety — it’s to keep playing with it. Keep practicing. It gets easier.

Are there physical symptoms of tennis anxiety?
Yes. You might feel shaky hands, a racing heart, tight chest, or stomach knots. That’s your body’s stress response. Breathing and grounding tricks can calm it down.