Mastering Your Mental Game: How to Stay Calm Under Pressure in Disc Golf

Why We Feel Pressure on the Course

When you feel nervous before a putt or jittery on the tee, it’s not a sign of weakness — it’s your body’s natural fight-or-flight response kicking in. This is the same physiological reaction that prepares you to run from danger, triggered instead by psychological stress.

Here’s what’s happening:

• Increased heart rate and shallow breathing: Your body is trying to prepare you for action, but it can make your hands shaky and your timing inconsistent.

• Tunnel vision and narrowed focus: While this can be helpful, it can also cause you to fixate on mistakes or overthink mechanics.

• Overactive self-awareness: Called self-monitoring, this is when you become hyper-aware of being watched or judged, which can sabotage fluid, practiced movements.

This response is common in all performance sports — especially golf and disc golf, where the game is quiet, slow-paced, and internal.

How to Reframe Pressure and Nerves

Recognize That Pressure Is a Privilege - Legendary tennis coach Billie Jean King coined this idea — and it applies perfectly here. Pressure means you’re in a moment that matters. If you didn’t care, you wouldn’t feel nerves. Top disc golfers like Paul McBeth and Missy Gannon have mentioned that nerves remind them they’re doing something important. Use that energy instead of fearing it.

Shift From Outcome to Process - Pressure often comes from worrying about results — your score, your standing, your reputation. Instead, focus on the process:

• What’s your pre-shot routine?

• Are you visualizing the shot you want?

• Are you staying in rhythm?

When you shift attention to what you can control — your breath, your mindset, your form — performance improves naturally.

Normalize the Feeling - Every pro feels nerves. The difference is they’ve trained through it. PGA Tour winner Rory McIlroy says, “You don’t get rid of nerves — you get used to them.” Disc golfers like Ricky Wysocki talk openly about practicing under pressure to desensitize themselves to high-stress situations.

Techniques to Stay Calm Under Pressure

Breathe Like a Champion - Slow, deep breaths calm your nervous system. Try box breathing:

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold again for 4 seconds

Build a Pre-Shot Routine - Do this before key shots or when walking to your lie. It resets your brain.Routine creates familiarity. When things feel out of control, a consistent routine helps ground you. It might include:

• Stepping back and visualizing your shot

• Taking two deep breaths

• A specific number of disc spins or foot taps

Use Self-Talk to Stay Positive

Your inner voice matters. Instead of thinking “Don’t mess this up,” try:

• “I’ve made this shot before.”

• “Smooth and confident.”

• “Stick to my plan.”

Positive self-talk calms your nerves and reinforces trust in your training.

Practice Under Simulated Pressure - Put yourself in pressure situations during casual rounds:

• Make challenges like “If I miss this putt, I redo the hole.”

• Play rounds with something on the line — snacks, bragging rights, or a social post.

The more pressure you simulate, the more your brain sees it as normal.

Staying calm isn’t about shutting off nerves — it’s about learning how to move with them. Whether you’re stepping onto the tee at a local C-tier or lining up a putt at the DGPT Championships, the same principles apply. Master your breath, build routines, practice under pressure, and remember — pressure is a privilege. Lastly, you don’t need to eliminate nerves to play well. You need to build systems to stay grounded so you're able to execute in moments when they count.