Whether you're playing in a tournament or just a casual game with friends, stress and anxiety have a way of creeping in and messing with your concentration.
If you've ever found yourself sweating through a tough game or second-guessing every move because of nerves, you're not alone. The good news is, with a few simple strategies, you can manage those anxious feelings and play your best, even under pressure.
Understanding Stress and Anxiety in Chess
First of all, it's important to know that feeling anxious or stressed during a chess match is completely normal. Think about it—you're trying to outsmart your opponent, and every move could potentially win or lose the game. It’s no wonder our brains go into overdrive!
Anxiety in chess often comes from fear of losing, making a mistake, or feeling like you’re not good enough compared to your opponent. These thoughts can really mess with your focus. You might start rushing your moves, overanalyzing, or even freezing up when it’s your turn. That’s why learning how to handle this stress is key to becoming a stronger player.
FM Aleksa Alimpic is a professional chess coach. For lessons and consultations contact via e-mail: alimpicbusiness@gmail.com or via Chess.com messages.
1. Stay Calm and Focus on the Present
One of the best ways to deal with stress is to keep yourself in the present moment. When you’re stressing about a match, it’s easy to get caught up thinking about what might happen later—what if you lose, what if you blunder? But those "what if" thoughts are just distractions. Try focusing on your current position on the board instead.
Take a few deep breaths if you feel your heart racing. Deep breathing calms the mind and helps you stay grounded. After each move, mentally tell yourself to reset and look at the board with fresh eyes. This practice can help you focus on the next step rather than worrying about the whole game.
2. Break the Game into Smaller Parts
Instead of looking at the match as one giant event, break it down into smaller phases. For example, focus only on the opening for the first few moves. Then shift your attention to the middlegame. Finally, think about the endgame if you get there. By narrowing your focus, you can avoid feeling overwhelmed by the whole game.
You can also think about each move like a puzzle. What’s the best thing I can do right now? By thinking about each move one at a time, the match becomes less daunting, and your anxiety might start to fade.
3. Trust Your Preparation
One big source of stress in chess is feeling like you don’t know what to do next. If you’ve studied your openings and practiced your tactics, trust yourself to remember them. There’s no need to panic if you’ve done the work ahead of time. Go into the match with the mindset that you’ve prepared and are capable of handling whatever happens.
Of course, no amount of preparation can guarantee that things will go perfectly, but knowing that you’ve done your homework can give you a boost of confidence. And that confidence is often enough to keep anxiety at bay.
4. Manage Your Time Wisely
Time pressure is a big stressor during chess matches. When the clock’s ticking down, it's easy to panic and make bad decisions. To avoid this, manage your time wisely throughout the game. Try to pace yourself and avoid spending too much time on one move. The best way to do this is by practicing your time management in casual games or online matches.
Set a limit for how long you’ll think about each move and stick to it. This way, you won’t find yourself in time trouble at the end of the game, which is one of the biggest causes of anxiety during matches.
5. Accept That Mistakes Happen
No matter how hard you try, you’re going to make mistakes—every chess player does. Instead of beating yourself up over every error, learn to accept that it’s part of the game. Dwelling on your mistakes will only distract you from the rest of the match.
Whenever you make a mistake, take a deep breath and refocus. Keep your attention on what you can do next, not on what went wrong before. The ability to recover from a blunder is a skill in itself, and it can make the difference between winning and losing a tough match.
6. Have Fun!
Finally, remember that chess is supposed to be fun. Yes, it’s a competitive game, and yes, winning feels great. But at the end of the day, it's a chance to test yourself and improve. If you’re not having fun, the stress and anxiety can easily take over. So, even in tough games, try to keep things in perspective and enjoy the challenge.
Stress and anxiety during chess matches are normal, but they don’t have to control the way you play. By staying focused on the present, trusting your preparation, managing your time, and accepting mistakes, you can keep those anxious feelings in check. Just remember—take a deep breath, have fun, and play your game. You’ve got this!
If you are interested in improving at chess, book a lesson with me (FM Alimpic Aleksa), contact me via e-mail: alimpicbusiness@gmail.com or via Chess.com messages.
Check out my social media:
YouTube https://www.youtube.com/@Alimpic5
Twitch https://www.twitch.tv/alimpic
Twitter https://x.com/Alimpic5
