Quantcast
nodot nodot
Mental Equipment
December 1999 Article

Contact John Murray

Mental Equipment Archive

Get John F. Murray's book The Mental Performance Index at Amazon.com

Get John F. Murray's book Smart Tennis at Amazon.com

Tennis Server
HOME PAGE

Do You Want To Be A Better Tennis Player?

Then Sign Up For A Free Subscription to the Tennis Server INTERACTIVE
E-mail Newsletter!

You will join 25,000 other subscribers in receiving news of updates to the Tennis Server along with monthly tennis tips from tennis pro Tom Veneziano that won't be found on the web site.
 
Best of all, it is free!

Player Profiles:
 
Top Pros (Women)
tennis ball Serena Williams
tennis ball Na Li
tennis ball Agnieszka Radwanska
tennis ball Victoria Azarenka
tennis ball Simona Halep
tennis ball Petra Kvitova
tennis ball Angelique Kerber
tennis ball Maria Sharapova
tennis ball Jelena Jankovic
tennis ball Dominika Cibulkova
 ... more profiles
 
Top Pros (Men)
tennis ball Rafael Nadal
tennis ball Novak Djokovic
tennis ball Stanislas Wawrinka
tennis ball Roger Federer
tennis ball Tomas Berdych
tennis ball David Ferrer
tennis ball Juan Martin del Potro
tennis ball Andy Murray
tennis ball John Isner
tennis ball Richard Gasquet
 ... more profiles
 
Tennis Features Icon TENNIS FEATURES:

BETWEEN THE LINES - Ray Bowers takes an analytical and sometimes controversial look at the ATP/WTA professional tour.
 
PRO TENNIS SHOWCASE - Tennis match reports and photography from around the world.
 
TURBO TENNIS - Ron Waite turbocharges your tennis game with tennis tips, strategic considerations, training and practice regimens, and mental mindsets and exercises.
 
TENNIS ANYONE? - USPTA Pro John Mills' quick player tip.
 
WILD CARDS - Each month a guest column by a new writer.
 
TENNIS SET - Jani Macari Pallis, Ph.D. looks at tennis science, engineering and technology.
 
MORTAL TENNIS - Greg Moran's tennis archive on how regular humans can play better tennis.
 
MENTAL EQUIPMENT - Explore the mental side of the game with Dr. John Murray.
 
TENNIS WARRIOR - Tom Veneziano's Tennis Warrior archive.
 
HARDSCRABBLE SCRAMBLE - USPTA pro Mike Whittington's player tip archive.
 
TENNIS EQUIPMENT TIPS.

Tennis Community Icon TENNIS COMMUNITY:


Tennis Book, DVD, and Video Index
 
Tennis Server Match Reports
 
Editor's Letter
 
Become a Tennis Server Sponsor

Explore The Tennis Net Icon EXPLORE THE TENNIS NET:

Pro Tennis Calendar & Event Links
 
Tennis News and Live Tennis Scores
 
Tennis Links on the Web
 
nodot
Mental Equipment By Dr. John Murray


 

Green Dot
 
Tennis Warehouse Logo
 
Green Dot

 
nodot
Worry Smart and Prosper

Dr. John Murray Photo
Dr. John Murray

In an earlier Mental Equipment article, I suggested that fear and worry are your constant enemies, and that reducing worry is a key to success (See Confronting Fear in Tennis). While this is still true, there are times when it helps to worry a little more and relax less. You might toss and turn at night, and fidget in your chairs this month, but at least you'll use this nervous energy to your advantage by learning to worry smart.

A recent article in The Plain Dealer highlighted the danger of "toxic worry," described as "worrying about the worst thing that can happen," such as visualizing yourself hitting a golf ball into the water ... or perhaps botching an easy overhead smash on match point! This unnecessary form of worry is contrasted with "good worry" which makes you more creatively prudent, like taking steps to ensure the ball is hit away from the pond. Let's examine some ways to worry smart, as well as the benefits you'll derive.

Identify Real Needs

To worry smart, first identify what is most relevant to your performance. Begin by carefully analyzing your matches. By reviewing the article "Increasing Self- Awareness," you'll become more aware of what is most important for self-improvement. With this clearer understanding of needs, proper goal setting is also possible (See The Art of Goal Setting). The end result is better understanding, a real purpose, and a means to achieve what you want.

Focus on Control

Worry smart by focusing only on controllable factors such as developing an effective strategy after scouting your opponent. As you worry about these performance tasks, energy is directed productively toward future performance. By contrast, worry wasted on uncontrollable or irrelevant factors (e.g., spectators, weather) only breaks your concentration (See Attentional Control in Tennis) and reduces efficiency.

Keep Your Cool

Excessive worry, no matter how task relevant, reduces performance. Smart worry involves staying on your toes and fully alert, but knowing when worry is excessive and using methods to lower intensity (See Optimizing Arousal in Tennis). The bottom line is to keep a clear and cool perspective. If not, you may need to engage in a few stress reduction exercises too (See Stress Relief in Tennis).

Prepare Well

Get really well prepared by worrying smart in practice. This requires hard work and anticipation of what you need in the upcoming match. However, when you are totally prepared, this worry is gradually transformed into increased self-confidence (See The Art of Confidence).

Avoid Upsets

When you are playing an inferior opponent, or someone you are supposed to crush, worry more so that your motivation remains high! This guards against the tendency to become too comfortable when the going is easy. Review "The Motivation to Achieve" for a better grasp of this process.

Retain Your Self-esteem

Many chronic worriers are perfectionists whose every performance determines their self-worth. Avoid this trap by reviewing "Eliminate Perfectionism for Success." Smart worry is not to be confused with the illusory quest for perfection.

In Closing

If you must worry, worry smart. Remember to identify real needs, focus on control, keep your cool, prepare well, avoid upsets and retain your self-esteem. This kind of worry may keep you on edge, but you're gaining a winning edge. No need to worry ... if you worry smart! See you next month ...

Green DotGreen DotGreen Dot

Mental Equipment Archive

If you have not already signed up to receive our free e-mail newsletter Tennis Server INTERACTIVE, you can sign up here. You will receive notification each month of changes at the Tennis Server and news of new columns posted on our site.

This column is copyrighted by Dr. John Murray, all rights reserved.

Dr. John F. Murray is currently a licensed clinical psychologist and sport psychologist in Florida. In addition, he is a tennis professional (having taught tennis internationally in North America, Hawaii, Europe, Middle East), formerly certified with both USPTA and USPTR. He has a Ph.D. in Clinical Psychology and masters degrees both in Clinical Psychology and Exercise & Sport Sciences from the University of Florida. He maintains a personal web site at http://www.johnfmurray.com/.

Questions and comments about these columns can be directed to John by using this form.


 

nodot
nodot
Google
Web tennisserver.com
nodot nodot
The Tennis Server
Ticket Exchange

Your Source for tickets to professional tennis & golf events.
 
Wimbledon Tickets 6/22-7/6
 
Rogers Cup Tickets Toronto 8/4-8/10
 
Western & Southern Open Tickets Cincinnati 8/9-8/17
 
US Open Tickets 8/25-9/8
 

 

Tennis MindGame

 
Popular Tennis books:
 
Smart Tennis by John Murray
 
Winning Ugly: Mental Warfare in Tennis-Lessons from a Master by Brad Gilbert, Steve Jamison
 
The Best Tennis of Your Life: 50 Mental Strategies for Fearless Performance by Jeff Greenwald
 
The Inner Game of Tennis by W. Timothy Gallwey
 
Most Recent Articles:
 
Tennis Warrior: Who's in Charge on the Tennis Court? You or Your Emotions? by Tom Veneziano.
 
April 2014 Tennis Anyone: Set, Lay, Press and Brush by John Mills.
 
April 2014 Turbo Tennis: The Concept Of Control In Tennis by Ron Waite.
 
April 2014 Wild Cards: Revenge of the Yankees! Great Britain Dominates The U.S. In San Diego by Vince Barr.
 
April 7, 2014 Between The Lines: Becoming A Superstar -- Risers Of First Trimester 2014 by Ray Bowers.
 
March 2014 Turbo Tennis: Seven Universal Strategies, Tactics and Tennis Principles by Ron Waite.
 
March 2014 Tennis Anyone: Position of Receiver's Partner by John Mills.
 
Tennis Warrior: Coping with adversity in tennis by Tom Veneziano.
 
March 2, 2014 Between The Lines: The Power Nations In Pro Tennis by Ray Bowers.
 
December 2013 Wild Cards: Tennis Channel's Top 100 Players Of All Time List Constitutes A Double Fault! by Vince Barr.
 

 

 

 

 
 
Featured events in the Tennis Server Ticket Exchanges:
 
  Featured Tickets:
BNP Paribas Open Tickets Indian Wells CA Tennis Garden
Sony Open Tennis Tickets Miami Key Biscayne FL Crandon Park Center
 

  Featured Tickets:
Western & Southern Open Cincinnati Tennis Tickets Session 1 W&SFG Cincy Mason OH Lindner Family Center Financial Group Masters
Western & Southern Open Cincinnati Tennis Tickets Session 2 W&SFG Cincy Mason OH Lindner Family Center Financial Group Masters
Western & Southern Open Cincinnati Tennis Tickets Session 3 W&SFG Cincy Mason OH Lindner Family Center Financial Group Masters
Western & Southern Open Cincinnati Tennis Tickets Session 4 W&SFG Cincy Mason OH Lindner Family Center Financial Group Masters

  Featured Tickets:
US Open Tennis Tickets Men's Final Session 26 New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Women's Final Session 25 New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Men's Semifinals Session 24 New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Women's Semifinals Session 23 New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Men's Quarterfinals Session 22 New York City NYC NY Flushing Meadows Corona

  Featured Tickets:
Sony Open Tennis All Session Strip Tickets Miami Key Biscayne FL Crandon Park Center
Sony Open Tennis Session 1 Tickets Miami Men's & Women's Singles Qualifying Key Biscayne FL Crandon Park Center
Sony Open Tennis Session 2 Tickets Miami Men's & Women's Singles Qualifying & Women's Singles 1st Round Key Biscayne FL Crandon Park Center
Sony Open Tennis Session 3 Tickets Miami Men's & Women's Singles 1st Round Key Biscayne FL Crandon Park Center
Sony Open Tennis Session 4 Tickets Miami Men's & Women's Singles 1st Round Key Biscayne FL Crandon Park Center

  Featured Tickets:
US Open Tennis Tickets Session 7 Second Round New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Session 6 Men's First Round Women's Second Round New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Session 5 Men's First Round Women's Second Round New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Session 4 Opening Round New York City NYC NY Flushing Meadows Corona
US Open Tennis Tickets Session 3 Opening Round New York City NYC NY Flushing Meadows Corona

 
 
"Tennis Server" is a registered trademark and "Tennis Server INTERACTIVE" is a trademark of Tennis Server. All original material and graphics on the Tennis Server are copyrighted 1994 - by Tennis Server and its sponsors and contributors. Please do not reproduce without permission.

 

Tennis Server
Cliff Kurtzman
Editor-in-chief
2323 Clear Lake City Boulevard
Suite 180-139
Houston, Texas 77062-8120
Phone: (281) 480-6300
Fax: (281) 480-7715
Online Contact Form
How to support Tennis Server as a Sponsor/Advertiser
Tennis Server Privacy Policy