How junior tennis players can improve their mental strength

Tennis: It’s as much a mental game as it is a physical one. In honor of Mental Health Awareness Month, we spoke with Dr. Anthony Puliafico, a clinical psychologist who specializes in child and adolescent psychiatry for The Center for Youth Mental Health at NewYork-Presbyterian. Dr. Puliafico shares his insights about the many mental health benefits of the sport, how young tennis players can manage the internal and external pressures associated with junior competition, and how these athletes can boost their mental performance on court.

How can playing tennis positively impact mental health in adolescents?

DR. PULIAFICO: There are countless positive effects. First, exercise is associated with improved mood. [But] involvement in sports also provides young people with structure, as well as the opportunity to develop mentor relationships and engage in a real meaningful and values-filled activity. Kids set goals for themselves to improve, and then they work to gradually meet those goals. Another huge [benefit] is that many junior athletes find meaning in the sport. They care about being good at it, and they care about [developing] good relationships with their teammates and their coaches. As someone who participated in youth sports, and as a parent of children in youth sports, I see these benefits firsthand.

At the same time, junior players in a competitive atmosphere might get anxious about their performance. What are some tips for best managing the pressure, expectations and other stressors on the court?

DR. PULIAFICO: It’s all about a growth mindset versus a fixed mindset. [Psychologist] Carol Dweck brought this concept to the forefront, and I think it has real value for kids in all areas of life, but in sports particularly. What a growth mindset means is that we can learn from every experience. If you are operating from a growth mindset, you might say, “I lost this match and I wish I hadn’t. What did I learn from this to become a better player?” That’s opposed to a fixed mindset where you might say “I lost, and that means I’m no good and I stink.” It’s about focusing on the process, rather than the final result. Of course players want to win, and coaches want to see their players win. But sometimes winning isn’t 100% in a kid’s control. What they can control is maintaining a consistent effort, focusing on their form, and doing the things they’ve been taught to do.

Ultimately, no player is going to win every single tournament. What can you say about developing resilience as a young player?

DR. PULIAFICO: That’s such an important piece of it. Kids have to learn how to lose well and, again, look at it as an opportunity to grow as a player. There's a lot to learn from losing, much more than when you win. Losing is always going to sting, and that doesn't change. But using that loss in a meaningful way can help kids grow from the experience.

How can parents and coaches support their athletes in maintaining a growth mindset?

DR. PULIAFICO: Number one is that they should really focus on the player’s effort and less so on final results. When giving praise, a parent or mentor might say, "I love how you followed through with your stroke the way we talked about." Some parents and coaches might find it hard to hold off saying something critical during or after a match. Perhaps they can be a silent supporter in those moments instead, and then later say, “Good effort. What is a strategy you can use next time?

Finding success on a tennis court is not just limited to X’s and O’s. Some of the best players—Novak Djokovic, Rafael Nadal, Serena Williams—have been able to kick into another gear even when they seemed down and out. Iga Swiatek has even added a psychologist to her coaching staff. What advice can you give young players regarding mental performance? How can they improve their mental strength and boost their overall game?

DR. PULIAFICO: We talk a lot about mindfulness [in psychology], and we’ve incorporated it into so much of what we do. I think there’s a place for it in sport and on a tennis court. Helping kids to connect with their breath or with their five senses when they're feeling amped up or frustrated can really help ground them. It gets kids out of their heads and back into the moment. I’m also a big fan of a cool-down mantra. That can help someone come back down when things didn’t go their way. Thinking, "I'm not going to let this point sink my match," or "I can handle this even though it's completely unfair," can be helpful as well.

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The Center for Youth Mental Health at NewYork-Presbyterian offers expert diagnosis and treatment to help deal with anxiety and depression among young people. Find more resources here.