Losing is a State of Mind

"Whether you think you can or cannot - you're right." - Henry Ford

Winning and losing a tennis match starts with having the proper mindset.  Beginning a match with a negative mindset - thinking you are going to lose the match whatever the reason - is certain to end the match with you on the losing end.  While having a positive mindset is no guarantee of victory, a negative one is a guarantee of defeat.

You and your mind are your own worst enemy.  Negative mindsets have a spiraling nature to them.  Negative thoughts create negative results, which lead to more negative thoughts and more negative results.  It is difficult to get out of this spiral once you find yourself in one.

A positive mindset stops negative thinking and kills any chance of a negative spiral.  Disappointment in oneself, frustration with a poor shot, or irritation due to an opponent's luck is all going to happen within a tennis match.  Because we are emotionally attached to the result of the match, these feelings are the consequences of that attachment.  However, there are a series of actions the we can take throughout the match, as well as actions we can take to specifically deal with the negative emotions and actions.

Routines

Routines are your first and best line of defense against a negative mindset creeping into your game.   Routines are a series of actions, or movements that you employ prior to EVERY point, regardless of the ebb and flow of the match.  Nadal picks his underwear, fusses with his hair and shirt before EVERY point.  Sharapova jogs in place with her back to her opponent, runs her hands through her hair, and if serving bounces the ball deliberately slow.  These are just a few examples of routines.  All pros have routines for the changeovers as well.  They exercise them like their life depends on them. 

Doubles teams at the professional level also have routines.  The most simple one for us to execute is to give your partner a "high five" as you walk back to the baseline together, and then discuss the next point's beginning (where the serve and return will go).  Do this regardless of the result of the previous point. This routine will help one or both of you shift your focus from a negative result to what needs to be done on the next point, which will effectively kill any chance for a negative spiral. 

Routines shift your mindset and clear your mind of emotion, both negative and positive.  By focusing in between points on the routine, your focus is no longer on what just happened.  Instead your focus shifts to performing an action.  Routines become so important,  that skipping the routine can have disastrous consequences.

Create routines for yourself, and you will begin to see a substantial improvement in your state of mind throughout your matches, and should result in more wins for you.

Shadowing your stroke properly

This tool will aid you in breaking the negative cycle that can occur when you make an error on a stroke, and you are frustrated with yourself.   Rather than focusing your attention on the error that was made, shadow the stroke you missed correctly two or three times.  This will shift your focus from errors (negative) to solutions (positive), which should result in fewer errors on the same stroke later.

Train yourself to be positive

Like your strokes, your mindset can be effectively trained over time.  Be sure to be aware of your body language.  Bouncing around between points (Ferrer is the best example) is a great way to avoid slumping your shoulders, and looking dejected on the court.  Fist pumps are welcome when things go well, just remember to exercise your routine immediately after so you don't remain focused on the previous point. 

Practice and exercise your routines between every point and on every changeover.  Over time you will find yourself with a Borg-like focus and nerves of Nadal.