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Overcoming Fear and Anxiety in Padel – Tips and Strategies

2 min read

Overcoming Fear and Anxiety in Padel – Tips and Strategies

Are you experiencing fear and anxiety while playing padel? This could be affecting your performance, causing you to make mistakes and lose confidence. Fortunately, there are several strategies you can use to overcome these negative emotions and improve your padel mental game. Here are some tips to help you conquer your fears and anxieties and become a better player.

Practice Visualization Techniques

Visualization is an effective technique used by top athletes to prepare for competitions. It involves creating a mental image of yourself succeeding in your desired activity. By visualizing every move in the game, you help program your mind to perform at optimal levels. In padel, you can visualize yourself hitting perfect shots, making the right moves on the court, and winning the game. This technique helps to reduce anxiety levels and boost confidence, making you feel more in control and prepared.

Focus on Your Breathing

Anxiety often causes shallow breathing which reduces oxygen supply to your brain and muscles. The result is a lack of focus, decreased energy levels, and stress in your body. To overcome this, practice deep-breathing techniques such as Square Breathing. To do this, inhale deeply through your nose for four seconds, hold your breath for four seconds, exhale for four seconds, and hold your breath out for four seconds. Repeat the process for several minutes, and you will feel more relaxed and focused.

Set Smaller Goals

Setting smaller goals helps break down the challenges of the game into smaller, more manageable steps. Instead of focusing on winning the game, set goals such as hitting ten consecutive shots without making an error or executing a specific play correctly. Celebrate each milestone, and before you know it, you will be achieving the larger goals without even realizing it. By focusing on the smaller tasks, you decrease the pressure on yourself, and anxiety levels go down.

Distract Yourself from Negative Thoughts

Avoid overthinking and distracting yourself by keeping your mind busy. Focus on your technique, your footwork, and your strategy. If you start having negative thoughts, try to replace them with positive ones. Tell yourself positive affirmations about your game, such as “I have a strong serve,” “I have great control of the ball,” and “I can handle any challenge that comes my way.” By distracting your mind, the negative thoughts have less power over you.


Overcoming fear and anxiety while playing padel is essential to improve your overall performance. By applying these tips, you can reduce the pressure on yourself, focus on the game, and enjoy every moment of playing. Remember that success is not just determined by physical ability, but also your padel mental game. Adopting these techniques can help make you a more confident and successful player.

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