How to get over rating anxiety

"But what if I lose rating?" I've heard many excuses over the years from friends, family, and colleagues on why they don't want to play a tournament or even an online game.

No one likes to admit it, but our chess rating can be extremely important to us- so much so that sometimes we would rather guard it than improve.

You are not your rating

Your rating does not necessarily directly represent your skill level at any given moment. Variance, or natural ups and downs, is normal.

If you consistently maintain the same rating over a large number of games, chances are that you are where you should be. However, it's natural for there to be some rises and falls in rating during your journey toward improvement. It will all even out in the end.

That being said, some people have rating charts that look like rollercoasters while others look more like a series of rising hills. If you're one of those people who large drops and gains (more than 100 points), there tends to be a reason why.

Blitz graph of my friend, Julesgambit. She's been improving her chess skills, but has been prone to huge ups and downs in her blitz rating journey, often gaining or losing 150 points a session. This led to her feeling anxious when playing blitz. Slowing down between games, and focusing on rapid has been something that helped her.

Why some people have higher highs and lower lows

Here are some possible reasons that your rating has more variance:

• You have major skill imbalances.

  Especially within adult improvers, some tend to be highly skilled at certain things, while having giant gaps in knowledge in others. Rarely is the reason behind this natural ability. Lots of times people gravitate toward what they like to do. If you enjoy puzzles but hate endgames, you'll likely win many games that are sharp and tactical, but struggle if your opponent plays a dryer opening. When you have these skill imbalances, your rating at any given moment may feel like a matter of luck. Some days you can get many games that will let you showcase what you're good at, and other days you'll be forced into positions where your skills aren't as strong. Fixing these imbalances will help you maintain a more consistent performance.

  
  

• You have intense emotions.

  Having emotions associated with chess isn't a bad thing! If you're someone who gets easily angry or upset during a period of losses, this may be influencing your play. It can also make you hit the "rematch" button even when you know you aren't at your best.

  
  

• You like long sessions.

  If you play a lot in one day, there will come a point where your performance starts declining. Many people are bad at noticing when this is (or they just ignore it!). Some players choose to log in once a day for 30 minutes, others choose once a week for four hours. It's likely that the person who plays consistently at thirty minutes will be able to maintain a more consistent performance than the person who plays for four hours.

Even one of the best players in the world has a rating chart with ups and downs!

Blitz graph of Daniel Naroditsky.

Preventing tilt

• Force yourself to stop and analyze after every blitz game.

• Routinely ask yourself if you're hungry, thirsty, or tired between games.

• Set a limit for how much rating you are willing to lose or gain in a day. For example, say "Once my rating changes 40 points in a day (whether it's gained or lost) I will stop playing for the day."

Tips to manage nerves

It's important to listen to your body. Chess should not make you so nervous that you feel ill. A little nervous energy before playing, however, is normal.

• Breathing exercises can help. Try breathing in for 4 seconds, holding it for 2, and exhaling for 6.

• Eat and sleep well before a game.

• Bring a friend along with you to a tournament. It's easier to manage nerves when you have someone beside you.

• Do light exercise before a game.

  
  

Having a goal of getting better rather than reaching a certain number is very important. For example, have a goal of being able to notice more in a position, or have a goal of being able to hold a pawn down endgame. These are much more progress-based and less stressful than having the goal of making a certain rating.

Remember, it'll take time for your rating to catch up to your skill level.