How to Handle First Tee Nerves Like a Pro

The first tee is where every round begins, but for many golfers, it’s also where nerves start to creep up. Your palms are sweaty, your heart is racing, and your mind is cluttered with thoughts like “What if I slice it? What if everyone watches me shank my shot?”

Sound familiar? You’re not alone. First tee nerves are completely normal, even professionals experience them. The difference is that they know how to manage those nerves and focus on the basics.

If you’ve ever felt anxious standing over your first shot, this guide will help you take control of your nerves, embrace the pressure, and hit your opening tee shot with confidence.

Why Do We Get First Tee Nerves?

Before we tackle solutions, let’s understand why first tee nerves happen.

1. Pressure to Perform – You want to start strong and impress your playing partners, friends or spectators.
2. Fear of Embarrassment – Worrying about hitting a bad shot in front of others.
3. Overthinking the Swing – Your mind races through a checklist of swing mechanics.
4. Adrenaline Rush – Your body reacts to stress, making your hands shaky and your breathing shallow.

The good news? These nerves don’t have to ruin your first shot. With the right approach, you can turn that nervous energy into focused confidence.

Step 1: Control Your Breathing to Calm Your Mind

When you feel anxious, your breathing becomes shallow and fast. This increases tension in your body and makes it harder to swing smoothly. The solution? Slow, deep breathing.

Try This: The 4-Second Breath Method

Before stepping up to the tee, take a deep breath:

• Inhale through your nose for 4 seconds
• Hold your breath for 4 seconds
• Exhale slowly through your mouth for 6 seconds

Repeat this 3-4 times. You’ll feel your heart rate slow down, your muscles relax, and your mind clear. 

By using slow, deep breathing, you can lower your heart rate and signal to your body that is is actually not a stressful situation, it is just a simple game of golf. A calmer heart rate leads to:

✅ Looser Muscles – Reduces tension in your grip and swing, this allows you to swing smoother.
✅ Steadier Hands – Prevents shaky hands, which can affect your grip and clubface control.
✅ Sharper Focus – Helps clear your mind, so you can focus on the shot rather than your nerves.
✅ Better Tempo – Promotes a rhythmic, balanced swing rather than a rushed, jerky one.

This is why pro golfers practice controlled breathing, it keeps them calm, collected, and in control of their game, even in high-pressure situations. The more you practice this technique, the easier it will be to stay composed and confident on the first tee.

Step 2: Shift Your Focus from Fear to Fun

One of the biggest you can make is focusing on what could go wrong, your slice, topping the ball, or embarrassing yourself. This only increases your nerves.

Instead, change your mindset:

• Think of the first tee as an opportunity, not a test.
• Remind yourself: Every golfer, even pros, hit bad tee shots. One shot won’t define your round.
• Smile before you hit your shot, it helps ease tension and reminds you that golf is meant to be fun.

Step 3: Stick to a Simple Pre-Shot Routine

Having a consistent pre-shot routine is one of the best ways to manage first tee nerves. It gives you structure, confidence, and a sense of control when standing over the ball.

A Simple Pre-Shot Routine to Try:

1. Stand behind the ball – Take a deep breath and visualize your shot.
2. Pick a target – Focus on a specific spot where you want your ball to land. 
3. Take a smooth practice swing – Keep it relaxed and feel the rhythm.
4. Step up to the ball – Align your clubface, set your stance, and take one last breath.
5. Swing with confidence – Don’t hesitate, commit to the shot.

The more you repeat this routine, the more you will stay focused and calm on the first tee.

Step 4: Choose a Smart Club & Shot

Your driver might be your favourite club for the first tee, but if you’re feeling nervous, it’s okay to start with a club that feels more comfortable, like a fairway wood, hybrid, or even a long iron.

Why?

• These clubs offer more control, reducing the chance of a mishit.
• Keeping the ball in play on the first hole builds confidence for the rest of the round.
• A solid, safe tee shot is always better than trying to crush a drive and getting yourself in trouble.

Pick a club you trust, focus on good contact, and keep it simple.

Step 5: Accept the Outcome & Move On

Even if your first tee shot isn’t perfect, don’t let it ruin your round.

• If you hit a bad shot, laugh it off. Every golfer has done it, shake it off and focus on your next one.
• Keep perspective: It’s just one shot in a long round. One bad tee shot doesn’t mean you’re going to have a bad day.
• Use it as motivation: The best players know how to recover from mistakes quickly.

Golf is about how you respond, not just how you start.

Final Thoughts: Confidence Comes with Practice

The more you play, the more comfortable you’ll become with first tee nerves. The key is handling pressure, trusting your preparation, and focusing on the joy of the game.

Quick Recap of How to Handle First Tee Nerves Like a Pro:

✅ Breathe deeply to calm your mind and body.
✅ Shift your mindset, golf is supposed to be fun.
✅ Stick to a pre-shot routine for confidence and consistency.
✅ Choose a smart club to start your round with control.
✅ Accept the outcome and focus on enjoying your game.

Next time you step onto the first tee, take a breath, smile, and embrace the moment.