Managing Tournament Nerves and Anxiety
Practical techniques for staying calm and focused during competitive play.
Published 2026-02-01 | Last verified 2026-02-12
Professor Archer says: Nerves are not your enemy. They are your body's way of saying this matters to you. The goal is not to eliminate nerves but to channel them into concentration and alertness. The best players I know still feel nervous - they have just learned to use it.
Why We Get Nervous
Tournament anxiety comes from caring about the result. Your brain perceives the game as a high-stakes situation and triggers a stress response - elevated heart rate, sweaty palms, racing thoughts. This is completely normal and happens to players at every level.
The problem is not the nerves themselves but how you respond to them. Unchecked anxiety leads to rushed moves, poor time management, and missed tactics. Managed anxiety becomes heightened focus and sharper calculation.
Techniques for Managing Nerves
- Controlled breathing - Before and during the game, use slow, deep breaths. Breathe in for four counts, hold for four, exhale for six. This activates your parasympathetic nervous system and calms the stress response. Do this between moves whenever you feel tension rising.
- Focus on the process - Shift your attention from the result to the process. Instead of thinking about winning or losing, focus on playing each move as well as you can. Ask yourself: "What does the position require?" This keeps you in the present moment.
- Establish a pre-game routine - A consistent routine before each game anchors your mind. It might be reviewing a few puzzles, listening to a specific song, or doing a short walk. The routine signals to your brain that it is time to focus.
- Reframe negative thoughts - When you catch yourself thinking "I am going to lose" or "My opponent is too strong," reframe it: "I will play my best chess" or "Strong opponents help me improve." What you tell yourself shapes how you play.
During the Game
If you feel anxiety spiking during a game, take your hands off the table, sit back in your chair, and take three slow breaths. Look at the position with fresh eyes. Remind yourself that one move at a time is all that is required.
Avoid looking at the clock obsessively. Check it periodically but do not let it dominate your attention. Time pressure creates anxiety, so manage your time well in the opening and middlegame to avoid scrambles.
If you make a mistake, accept it immediately and move on. Dwelling on a blunder during the game makes the rest of your play worse. The best response to a mistake is a strong next move.
Tournament Nerves FAQ
Will tournament nerves go away with experience?
They decrease but never fully disappear. With experience, you learn to manage them so effectively that they become a source of energy rather than a hindrance. Most experienced players perform better with a little adrenaline.
Should I take medication for chess anxiety?
This is a personal medical decision. Some players find beta-blockers helpful, but you should consult a doctor. Non-pharmaceutical techniques like breathing exercises and cognitive reframing are effective for most players.
Professor Archer says: Between rounds, step outside and breathe. Look at something far away to rest your eyes. Eat something light. Talk to a friend about anything except chess. These simple habits keep your mind fresh for the next game.
Quick Quiz
What is the best immediate response when you feel anxiety rising during a tournament game?
- Move quickly to get the game over with - Rushing leads to blunders. Slowing down is the better response to anxiety.
- Sit back, take three slow breaths, and refocus on the position (Correct) - Correct. Controlled breathing calms the stress response, and refocusing on the position brings you back to the present moment.
- Resign and leave the tournament - Quitting reinforces anxiety. Staying and managing your nerves builds resilience for future events.
- Stare at the clock to track your time - Focusing on the clock increases time anxiety. Check it periodically but focus primarily on the position.