The problem I'm grappling with is that when I find myself in these high-pressure situations and my opponent seems to have all the momentum, my emotional tension gets the best of me. Not only does it make my wrist feel stiff, but it also affects my legs, making them feel as heavy and immobile as if they were made of stone. This lack of mobility and agility is really affecting my performance and making it hard for me to bend and move effectively on the table.
Typically, deep breaths do help, but when the tension is so overwhelming that it starts affecting my legs, deep breathing alone doesn't seem sufficient.
So, I turn to you, the experts and enthusiasts of this sport, for any advice or tips you might have. How do you deal with nerves during crucial matches? Are there specific exercises or practices that have helped you stay loose and agile, both mentally and physically, in the heat of the moment? Any guidance or personal anecdotes you could share would be greatly appreciated.
I guess the first thing IMHO is what level are you playing at and why is the situation high-pressure? Maybe it is because you really don't like losing and I get that, but for something to be truly high pressure, I think the consequences matter. For me, IMHO, unless you are a semi-professional or professional, high pressure is really a privilege you have accepted. Professionals can lose some of their livelihood and many may not be able to guarantee their jobs without performance. If you are one of those people, I think things are a bit harder, even if the solution is broadly the same.
The key is to figure out how to play your best table tennis under various situations. Sometimes playing handicap matches or betting money can produce similar feelings in some people. If so, figure out what it takes to produce your best table tennis while playing under such stresses. It is not the same answer for everyone, but I find that in general, expecting to play good table tennis or needing your best table tennis to win in general is a dangerous idea. You have to be on some level be expecting problems and focus on the process of solving them no matter the results while playing. The opponent has to play well for the match to be good, and you have to respond to good play for the match to be great, so the key is to practice executing under some stress as well as how to manage it. There are many practical ideas, from practicing meditation to studying sports psychology to breathing better (breath contro,l I think is the biggest physical thing one should do) but if you can, address the question of why you are letting the results get you so worked up in the first place. In the infamous words of Hina Hayata, "Everyone loses at some point, it is okay to lose..." - if you cannot accept the possibility of losing as part of life, the fear of doing so will antagonize you and make you play worse in many cases. That said, there are some rare players who play better with it, so it is all about finding what puts you in the right state of mind to play your best table tennis. You can't be too relaxed but you want to prevent the stress level from hurting your performance. The professionals sometimes need sports psychologists, so the main thing is to realize it is not an easy problem and as long as you face it with tools that put it in perspective and play more and more, it should get better.
For me, I had to change my whole approach to table tennis and just accept that losing to good players is always a possibility and that since I don't train everyday and I am not young anymore, why should I be acting like I have no right to lose? I have to continue to learn and hopefully improve - that is the bottom line. The real stress of performance I leave to bigger things in life.