Why Is Chess Stressful? 7 Ways GMs Manage Stress (To Copy)

Any chess player that has been playing in tournaments for any length of time can tell you this; chess is stressful. In fact, chess is one of the most stressful sports you can play.

For a mental game that requires very little physical work, you would not expect chess to put so much pressure on you while playing, but it absolutely does.

So, why is chess stressful?

Chess is stressful because it’s a mentally demanding game that forces players to make difficult decisions under time constraints. Stress can also be increased by the fear of making errors and losing. Professional players and amateurs alike can experience stress, which affects their performance.

The stress and anxiety caused by stress are like the dark side of the game, and it’s definitely one that should be discussed more often because of its significant impact on the players’ mental health. So, let’s discuss – briefly – why chess makes you so stressed out and how to handle it.

Why Is Chess Stressful?

Chess is a mentally demanding game that poses challenges for players. Pressure and anxiety can be brought on by the necessity to constantly make correct evaluations, accurate moves, precise calculations, and exquisite maneuvers, all while staying within the allocated time for you to think.

For some people, learning chess can also be stressful, particularly if they feel pressure to advance their abilities or compete at a higher level. Stress can also be brought on by the amount of time and effort needed to learn and perfect the game, especially if the player is also balancing other commitments like employment or school.

The stress of learning the game can also be increased by the competitive character of chess and the ongoing need to keep up with how fast the other players are improving. Others, however, may find enjoyment and fulfillment in learning chess, as well as a sense of intellectual challenge and success.

Why Is Chess Stressful for Professionals?

Professional chess players may experience stress because of the high stakes of competitive play.

Professionals frequently have to compete at a high level because even one loss can significantly affect their ratings, ranks, and financial possibilities. Making money from playing chess doesn’t seem too easy now, huh?

They must constantly learn new strategies and techniques, which may require a lot of study and preparation. Also, the time constraints of playing competitive chess can increase stress because players frequently have a limited window of opportunity to make precise choices.

Last but not least, the constant pressure to succeed and keep their status can be emotionally exhausting, eventually resulting in burnout or anxiety. At the extreme level, some chess players can even go insane as explained here.

Why Is Chess Stressful for Amateurs? 

There is a very simple reason that supersedes all other reasons why chess is stressful for beginners; the fear of losing and looking dumb against or in front of their friends.

Since chess is a mental game, and pop culture has accustomed everyone that winning in chess means you are smarter (which is also why smart villains always play chess), losing at chess means you are not as smart as your opponent.

This, of course, is not true. You do not have to be smart to play and win chess, and I explain this in detail in my post on whether you need to be smart to play chess here.

Learning the complex techniques and regulations of the game can be difficult for beginners, and the worry about making mistakes can be stressful. In addition, however, playing under the pressure of a clock can be stressful, especially for players not accustomed to successfully managing their time.

Amateurs may experience pressure to perform well and avoid embarrassing themselves in front of their opponents during casual play. 

Those who participate in competitive play, such as chess tournaments, may experience pressure from expectations from family and friends or from a desire to improve their ratings, get the titles they want, and climb the ranks.

And, of course, playing chess as a beginner can be stressful due to players’ emotional burden and fear of losing.

How Does the Mental Aspect of Chess Differ from Other Competitive Games?

All competitive games are stressful in one or another, aren’t they? Yes, but chess is a little bit different. 

Chess calls for extensive strategic thought, as well as the capacity to foresee and react to your opponent’s actions.

Chess, unlike other games, has no element of chance; therefore, the players’ skill and decision-making determine the result entirely. This means that whatever happens is up to you and you alone. Your own skills are the only thing that determines the outcome of the game. To put all of that stress on one person is a lot.

Another distinctive aspect of chess is the time constraint, which limits the amount of time players have to make each move and can increase the game’s stress and mental demands. You know how difficult it is when you have endless possibilities to think of while the clock is ticking or when you have to calculate complicated tactical variations under time pressure.

Of course, as you get better at things like visualizations and calculations, the stress is reduced, but it never goes away completely. Even world champions get stressed.

What Is the Impact of Stress on Chess Players?

Chess players are susceptible to both short- and long-term effects of stress.

Short-term stress can impair a player’s judgment and lead to blunders, which can negatively impact their performance in a game. Physical signs of stress, such as headaches, tense muscles, and trouble sleeping, can further increase mental exhaustion.

Chess-related chronic stress might eventually cause burnout, anxiety, and other mental health problems. Also, it may have a detrimental effect on a player’s performance and drive to keep playing the game.

A concentration on results rather than the fun of playing the game might result from the pressure to perform and achieve in chess, which turns the game into a living hell eventually.

7 Ways to Manage Stress While Playing Chess

To continue enjoying the game and giving your best effort, you must learn effective stress management techniques and prioritize your mental and emotional well-being.

Here are some simple ways you can achieve that:

1. Have a pre-game routine: Having a pre-game routine might help you unwind and prepare mentally for a game. This could involve breathing techniques, visualization, or meditation.
2. Practice time management: Efficiently managing your time during a game might help you feel less stressed and perform better. To get adjusted to the time constraints, practice playing with a clock.
3. Think about the process, not just the result: Try to think about the process of playing the game and making the greatest movements you can rather than just thinking about winning. This can aid in calming your anxiety and allowing you to remain in the moment. The present moment is what matters!
4. Take breaks: Taking breaks throughout extended games or study sessions will help to clear your mind and lessen tension. Give your brain a rest every 20 minutes by going for a quick 5-minute walk or engaging in something different. Even something as simple as looking away from the board at the ceiling or the crowd will be good for you.
5. Practice yoga: This enables you to let go of distractions and remain in the present, which can help you stay composed and focused throughout a chess game. By taking a few minutes to concentrate on your breathing or by paying attention to your thoughts and feelings without becoming sucked into them, you can feel better. Order new yoga pants and get started!
6. Adopt a healthy lifestyle: Keeping your body in shape through exercise, a balanced diet, and proper sleep will help you feel less stressed and have more mental clarity.
7. Speak with a coach or other players to get support: This will help you better control your stress and your game. You might also consider getting professional assistance if you’re dealing with serious stress or mental health difficulties.

Check out this short clip of Fridman’s interview with Hikaru Nakamura, where he asked how to stay focused while playing chess without stressing yourself way too much.

Helpful Pre-Game Exercises

You don’t have to try millions of things to figure out what relaxes you before a game. Here are  some tried-and-tested pre-game routines that can relieve your stress before any game:

1. Deep breathing: Sit quietly, close your eyes, and inhale slowly and deeply through your nose. For several minutes, slowly exhale out of your mouth. This Google Breathing exercise might be helpful!
2. Progressive muscle relaxation: Starting at the bottom of your body and working your way up to your head, tense and relax each muscle group. After a brief period of holding the tension, let go and let the muscles relax.
3. Visualization: Keep your eyes closed and picture yourself winning a chess match. Consider winning the game by making the best plays. Think of how concentrated, at ease, and confident you are.
4. Stretching: To relieve muscle tension, perform some simple stretches. Your neck, shoulders, and back should all be stretched.
5. Mindful meditation: Sit comfortably, close your eyes, and concentrate on your breathing. Any ideas or feelings that come up should be acknowledged, but they should not be attached to or judged. Every time your focus wanders, bring it back to your breathing.

Can Chess Reduce Stress?

Ironically, yes! Chess can actually be used to reduce stress. It’s an amazing distraction from real life because all you get to focus on is the board in front of you.

It also requires us to use our critical thinking and planning skills, which may be a terrific way to relax and take a break from the nonstop barrage of information and stimuli we experience on a daily basis.

It might be frustrating for players to be constantly faced with fresh barriers and problems while they participate in the game.

Yet, gamers can feel a sense of satisfaction and accomplishment after overcoming these obstacles. This sense of accomplishment can be very gratifying and can lessen the tension and anxiety that are frequently part of daily living.

Chess gives us a sense of control over the situation, which makes it a great stress reliever. Each chess player must adhere to a precise set of rules, and they must use their understanding of the game and their tactical thinking abilities to come to optimal judgments. This helps players feel more in control of the game and can help them feel less anxious.

The takeaway from this is that chess can help you with your anxiety, only if you play for the fun of the game. Focusing too much on results can deprive the game of its joy and turn it into a stressful tool to pass the time.

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