Managing Emotions in Competitive Golf – Part 2: Building Emotional Regulation Skills On and Off the Course

by GAMECHANGER Golf Performance Coaching

(Part of the Emotional Performance Series at mygcpcgolf.com)

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In Part 1 of our Emotional Regulation series, we introduced the concept of emotional regulation in competitive golf—why it matters, how it affects performance, and the foundational skills to start building emotional awareness. In Part 2, we’re going deeper.

To become a high-performing golfer, you must develop the ability to manage emotions before, during, and after competition. Emotions are not your enemy—they’re signals. The problem arises when we let those emotions control our decision-making, tension levels, and self-talk during a round.

This article will unpack why managing emotions is critical for peak performance, and provide concrete tools, drills, and habits to help junior golfers (and their parents or coaches) build mastery in this often-overlooked part of the game.

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🎯 Why Emotional Regulation Is Non-Negotiable in Golf

Golf is unique. It’s a solitary sport that gives you too much time to think between shots, and too many variables you can’t control. That’s a recipe for frustration, doubt, and emotional swings—especially for junior golfers still developing maturity and coping skills.

Unchecked emotions lead to:

• Poor decision-making (impulsive, overly aggressive or timid shot choices)

• Tension in the body (leading to swing breakdowns)

• Negative self-talk and loss of confidence

• Momentum crashes after bad holes

• Distracted focus and energy leaks

Regulated emotions lead to:

• Clear thinking and strategic decisions

• Smooth tempo and committed swings

• Resilience after mistakes

• Sustainable confidence through rounds and tournaments

• A calmer, more enjoyable experience

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🛠️ How to Train Emotional Regulation Like a Skill

Just like you train your swing, emotional regulation must be trained. That means repeating specific actions under stress to develop your emotional “memory.” Here’s how.

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🧠 1. The "Reset Routine" – Reboot After Bad Shots

Why it matters: Emotional carryover (i.e., taking frustration from the last shot into the next) is a performance killer.

Drill: Reset Box Routine

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