Mind Over Match: The Mental Game of Tennis
Pamela Saffran, L.M.H.C
It’s love-40, and I’m down in the first set. As my teammates anxiously watch from the sidelines, I can feel my heart pound in my chest. I take a deep breath, and I bounce the ball before my serve as I prepare for battle. I only have one mission at this moment: winning the match. Every tennis player has been in this situation. Whether it’s the start of a new game or a nail-biting tiebreaker, we all have been pushed to our mental and physical limits to improve ourselves. Tennis is a game of psychology and self-improvement, teaching us all how to stay calm under pressure, overcome setbacks, and maintain mindfulness.
Tennis has taught me how to handle pressure in ways I never thought possible. I remember one match where I was serving at match point in a tiebreaker. At that moment, I realized the only way to win was to calm my mind and focus on the basics: my toss, my swing, and hitting the corners. I blocked out the noise and trusted my training, and to my surprise, the serve landed perfectly, winning the match. Experiences like that have shown me how to stay composed under pressure, whether it’s giving a presentation at work or navigating a personal challenge. The skills I’ve gained from those high-stakes moments on the court have made me more self-confident and resilient in everyday life.
Tennis has also taught me how to embrace setbacks and use them to grow. There was one tournament where I lost the first set badly, (6-1), and I felt completely defeated. I wanted to give up, but I told myself to take it one point at a time in the next set. I reminded myself that every point was a chance to start fresh, and slowly, I clawed my way back into the match, eventually winning in three sets. Even though it was exhausting, that experience taught me how to fight through adversity and keep going, even when things seem hopeless. Now, when I face challenges, I remember that nothing is final until I decide to stop trying. Tennis has shown me how to persevere on or off the court, whether it’s recovering from a disappointing day or a devastating personal loss.
One of the most transformative lessons tennis has taught me is the power of mindfulness. I’ve learned how to focus entirely on the moment, something that doesn’t come naturally in today’s fast-paced world. For example, when I’m in a long rally, I find myself zeroing in on the sound of the ball hitting my racket or the rhythm of my footwork as I move across the court. It’s almost meditative, and it forces me to let go of everything else—my worries about the future, my frustration about a missed shot earlier in the game—and just stay present. This practice has spilled over into my daily life, helping me manage stress by focusing on what’s right in front of me instead of getting overwhelmed by what’s to come.
Tennis has been more than just a sport for me—it has been my mentor, teaching me lessons that no classroom or textbook ever could. It’s shown me how to stay calm under pressure, how to face setbacks with resilience, and how to stay grounded in the present moment when life feels overwhelming. Without tennis, I’m not sure I would have had the tools to overcome some of the personal struggles I’ve faced. It’s been my anchor, reminding me to take things one step, one shot, one set at a time. Through the highs and lows, tennis has shaped me into a stronger, more focused, and more resilient person, and for that, I will always be grateful.
* Pamela Saffran is a licensed Mental Health Counselor and avid tennis player.