Alan Longo is a high-performance psychologist with five years of experience coaching high-stakes poker players. Passionate about sports, he educates and empowers players with the tools to build their mental foundations, professional routines, and competitive planning for consistent, high-level performance. Find out more at his website.
The SCOOP grind has officially crossed the finish line. For many, mental reserves are depleted, and the results don't reflect the effort.
When a player tells me, "I’m in a downswing," my first move isn't to talk about the cards. I ask them a single question: "What is a downswing to you?"
In my years working with high-stakes grinders, I’ve realized that no two players define this state the same way.
To resolve a 'performance block', you need a precise diagnostic. Generic terms don't solve specific problems. That is why I categorize the 'downswing' into three distinct types.
The diagnostic breakdown: My three-tier model
Through thousands of hours of performance coaching, I’ve identified that what we call a 'downswing' is actually one of three different systemic failures:
- Variance/Result downswing: This is the baseline. The math is simply not falling your way. Your execution is good, but the boards are underperforming their equity.
- Mental downswing: Your cognitive load has peaked. This is a failure in your mental state. You are experiencing the drain of the grind, leading to fatigue and a loss of clarity.
- Performance downswing: Technical leaks have infiltrated your strategy. You are no longer making the '+EV' decisions you think you are.
The feedback loop: Stop digging the hole
These aren't isolated silos; they are interconnected systems. In my experience, a downswing rarely stays in its original category.
It usually starts with Variance. You lose a few massive pots where you were the favorite. This friction triggers a Mental downswing as the frustration builds. Once your brain is tired and your mental state is compromised, you slide into a Performance downswing.
If you reach a Mental or Performance downswing as a direct result of bad variance, it means you didn't stop when you should have. Essentially, you grabbed a shovel and kept digging the hole deeper.
Many of the experienced professionals I work with don't make this mistake; they recognize the friction and stop before it compromises their execution.
The predictive failure: Why your brain doubts your skills
When you are in the heat of a downswing, your mind starts to search for certainty. It's a biological survival mechanism. To protect you from future 'pain' your brain attempts to predict the future based on the immediate past.
If your last 10 sessions were losses, the brain creates a narrative of failure. This is where the real damage happens: You start to doubt your skills. You begin to ask, 'Am I still good enough to beat this? Do I even know how to win anymore?'
This isn't a reflection of your actual talent; it's a misfire in your internal software. You aren't losing your ability; you are losing your confidence because your brain is using a broken data set to predict your next session.
The problem is not the downswing
A downswing is a native feature of poker, not a bug. If you play this game, you will face them. The problem is not the downswing itself — it’s the lack of a strategy to navigate it.
A downswing will attack your physical energy, your motivation, and your confidence. Without the right approach, a temporary run of bad cards becomes a permanent technical disaster.
Knowing when to hit the brakes: The professional's recovery strategy
Identifying the exact type of downswing you are in is the critical first step to understanding how you will recover. If you reach a Mental or Performance downswing as a direct result of a Variance downswing, it means you missed a warning sign. You didn't stop when you were supposed to.
When I work with players in a downswing, the first objective is to develop the right strategy. A solid strategy allows you to recognize the friction early and step away before the variance can negatively impact your mental state or your technical performance.
You need a 'tool' to navigate this, and the most effective one is simple: stop playing.
Hitting the brakes is a key step in your overall strategy, not a sign of weakness. Playing more volume or moving up in stakes to chase your losses will not make you better, it will only increase your financial pressure and back you into a highly complicated corner. That isn't just bad poker — it's not smart.
To 'optimize recovery', you must step away. Stop digging, let the variance neutralize, and return to the tables only when your mind is rested and ready to execute.
Four steps to stop digging
When you finally hit the brakes, you need a plan to rebuild. Here is your immediate toolkit:
- More is not better: Grinding more tables or longer hours in a compromised mental state is the fastest way to dig a deeper hole. Your primary objective right now is to recover confidence. While we always preach focusing on the process, results still matter to the human brain. Reducing your table count or dropping down in stakes — whether live or online — is a smart, tactical move to stabilize.
- Shift to controllable inputs: Fixating on winning or losing ties your mental state to luck. Instead, trade playing hours for study hours. Direct your energy toward objective, controllable improvements. Studying undeveloped areas of your game actively repairs your confidence.
- 'Optimize recovery': Sometimes the most effective adjustment is simply stepping away. Disconnecting completely to rest your body and mind can reset your baseline faster than any strategic tweak.
- Bring in an objective eye: Poker is an inherently solitary discipline, but your recovery shouldn't be. Talk to trusted friends or coaches. An external perspective is fundamental for diagnosing 'performance blocks' you are too close to see.
What are you going to do to stop this downswing?
Featured image generated using AI.
