Are you frustrated because you can't achieve your goals in composition when you achieve so much in practice? Does this sound familiar? It's five all in the second set, you've won the first set in a tiebreaker, and then you loose your serve. The set slips away and so does the match and you just can't understand why. Did you get so aroused that it was impossible to control your actions? Did your brain say attack but you hesitated with negative thoughts? If this sounds like you, then you're suffering from the debilitating effects of stress and anxiety. Fortunately however, there are techniques and strategies that are taught to deal with this stress and anxiety.

The basic idea when dealing with stress is to get yourself into the optimum level of arousal to perform at your best. There is a correlation between physical arousal and efficiency of performance. This correlation can best be expressed in graph form as an inverted "U"(see diagram below). The graph shows that you can perform a task best at a level of arousal and how that performance deteriorates when arousal levels go uncontrolled. For complex tasks like tennis, you need a lower level of emotion than you would need for a simple task (like brushing your teeth). The diagram's show the effect of arousal on efficiency.

What does all this mean? First of all, being nervous before a match isn't a bad thing and may actually be good for you. So you should be telling yourself that what your experiencing is excitement rather than anxiety and that your ready for the fight.

Secondly it's essential for you to learn how to lower your level of arousal. This can be achieved through the use of relaxation techniques. The most commonly used techniques are breathing control and muscle tension release.

To control your breathing, you need to be able to observe the reactions of your body while you breath slowly and deeply. Sit in a comfortable position, close your eyes and start to concentrate on breathing in. While doing this, notice how breathing in positively energises you, and as you then breath out, your calmed and centred totally on yourself.

Start with 3 minutes and work up to 15 as you get better. Start counting your breaths, counting up to 10 then start over and keep repeating this exercise. Letting your thoughts go, focus entirely on the numbers and the body's reactions. You can use this technique sitting between games or on court during play in order to avoid unnecessary thoughts. Focus on connecting your breathing with your movements and hits. Remember that you must practice this in training in order to perfect the technique.

Releasing muscle tension takes some time to learn. Notice when you're stressed and nervous your body reacts with tension. Your shoulders tighten and your jaw becomes clenched. Here you see the connection between body and soul. Releasing and relaxing of the muscles "tells" your brain to relax mentally. Start with 15 minutes a day tensing up your muscles and then totally relaxing them. Release your anxieties as you relax after the tensing phase. Start with your hands and finish with your feet going through all the muscles as you go. Try to identify the differences in the two states.

With this technique you will learn how to identify tension and then release it, at will, even on court to allow you to achieve your full potential. The key here is to be patient as these new skills take time to learn and refine. Remind yourself that every step you take is going to help you play the game you love better.

Kate Plutowska graduated from the university of Gdansk Poland with a Masters Degree in psychology. Her final thesis was titled "Personality and stress management of boys and girls playing tennis". Kate works at the Sopot Tennis Club in Gdansk where she teachers relaxation techniques, Tai Chi and goal setting. The Tennis Coach would like to thank Kate for her contribution.