Emotional Regulation
MENTAL SKILL 04
Emotions are part of competitive tennis. Frustration, excitement, nervousness and disappointment can appear during training and matches. Learning to recognize these emotions helps you understand your reactions without judging yourself.
Emotional regulation is not about eliminating difficult feelings or forcing yourself to stay calm. It is about recognizing your emotions, noticing changes in your energy and choosing useful responses that help you return to the game.
Feel It. Recognize It. Choose Your Response.
Understand Your Emotions. Work With Your Energy.
WATCH & LEARN
Discover how emotions, physical sensations and energy levels interact during tennis — and learn practical strategies to respond to different situations.
INTRODUCTION VIDEO — COMING SOON
01 — LEARN: UNDERSTAND YOUR EMOTIONS & ENERGY
WHAT ARE EMOTIONS?
Emotions are natural responses to situations that matter to you. During tennis, you may experience joy, anger, fear, sadness, surprise or disgust. You may also experience several emotions at the same time. Emotions are not good or bad. They provide information about what you are experiencing. An emotion does not automatically determine what you will do next.
WHAT IS ENERGY OR ACTIVATION?
Your activation level describes how physically and mentally energized or alert you feel. You may notice: a faster heartbeat, changes in breathing, muscle tension, restlessness, a sense of excitement, tiredness or low energy. Your preferred activation level may change depending on the task and situation. High activation is not automatically bad, and low activation is not automatically good.
WHAT IS EMOTION & ENERGY REGULATION?
Emotion and energy regulation means noticing your current state and choosing a response that may help you act effectively. It does not mean controlling every emotion, suppressing feelings or forcing yourself to be calm. A helpful response might include taking a brief pause, breathing comfortably, releasing tension, adjusting pace, using a routine, or asking for support.
WHEN DO I USE THIS SKILL?
AFTER A DOUBLE FAULT
Notice frustration or tension, then return to a useful next-point action.
BEFORE AN IMPORTANT MATCH
Recognize nervousness and choose a familiar preparation strategy.
AFTER A GREAT POINT
Enjoy the excitement while preparing for the next point.
WHEN FEELING OVERWHELMED
Notice your reactions, pause if appropriate and ask for support when needed.
WHEN YOUR ENERGY FEELS LOW
Recognize fatigue and consider whether activation, recovery or support is needed.
AFTER A DIFFICULT TRAINING SESSION
Reflect on your emotional and physical state without judging yourself.
YOU DON'T HAVE TO CONTROL EVERY EMOTION. YOU CAN LEARN TO CHOOSE YOUR NEXT RESPONSE.
02 — PRACTICE: NOTICE YOUR STATE
THE STATE CHECK
DURATION: 2–3 MINUTES
OBJECTIVE:
Practise recognizing your emotions, physical sensations and energy level before choosing a useful response.
INSTRUCTIONS:
- Pause briefly in an appropriate and safe moment.
- Ask yourself: What emotion or emotions am I experiencing?
- Notice one or two physical sensations without judging them.
- Ask yourself: Does my energy feel low, moderate or high right now?
- Consider what the situation requires.
- Choose one small, useful action.
- Afterwards, notice whether the action helped or whether another response may be more suitable.
EXAMPLE:
- SITUATION: I missed an important shot.
- EMOTION: I feel frustrated and disappointed.
- BODY SIGNAL: My shoulders feel tense.
- ENERGY: My activation feels high.
- MY CHOICE: I release unnecessary shoulder tension and return to my preparation routine before the next point.
- REVIEW: Was that response helpful? What could I adjust next time?
Important educational note: The goal is not to eliminate the emotion. It is to practise responding in a useful way.
NOTICE YOUR STATE
03 — APPLY: TAKE IT ON THE COURT
YOUR ON-COURT MENTAL MISSION
During your next tennis practice:
1. Choose one situation with your coach where you will observe your emotional or energy state.
2. Participate in the normal training drill.
3. Notice a meaningful change in your emotions, body sensations or energy.
4. At an appropriate moment, select one familiar response.
5. Return your attention to the tennis task.
6. After the drill, briefly discuss what you observed and whether the response was useful.
EXAMPLE APPLICATION:
SITUATION
You make three mistakes in a row.
TRIGGER
You expected to perform better.
EMOTION
Frustration.
BODY SIGNAL
Tight shoulders and faster breathing.
MENTAL ACTION
Recognize your frustration and return to a useful preparation cue.
NEXT STEP
Prepare for the next ball without demanding that your frustration disappear.
REVIEW
What did you notice? What response helped you continue?
Recovery and seeking support can be appropriate responses. Do not ignore injuries, exhaustion or serious distress.
04 — YOUR DAILY MENTAL CHALLENGE
TODAY'S MISSION
Choose one moment today when you notice a change in your emotions or energy. It might happen during tennis, schoolwork, a competition or another everyday situation.
YOUR CHALLENGE
NOTICE → NAME → CHOOSE
NOTICE: What am I experiencing in my body?
NAME: What emotion or emotions am I feeling?
CHOOSE: What useful action can I take next?
Try one small response and notice what you learn. Remember that asking for support can also be a helpful choice.
05 — REFLECT: LEARN FROM YOUR EXPERIENCE
Q1
What emotion or energy change did I notice today?
Q2
What did I feel in my body, and how did I respond?
Q3
What response would I like to try or discuss with my coach next time?
These questions are for private personal reflection only.
YOUR EMOTIONS ARE PART OF THE GAME. LEARN TO NOTICE YOUR STATE
AND CHOOSE YOUR NEXT RESPONSE.
MENTAL TRAINING IS TRAINING.
LEARN → PRACTICE → APPLY.