For me, I got over nervousness just by not caring about my rating. It's easier said than done and I've been playing OTB tournaments for the past 5 years. It took me around 3.5 years to stop being nervous and focus on playing a good game than for a number. That's what led me to playing more risky and sacrificing more.
Tips for Nervousness
I'm sort of bad at chess, so don't try my advice in desperate situations. try to imagine the satisfaction of winning and not the bitterness of failure. then refocus on your game. You're welcome!
I always get stiff during tournament rounds and I get nervous that I'm going to loss.
If your tournament lasts longer than 4 hours, consult a doctor.
(wow, I'm disappointed in myself for making that joke)
I just tie and untie my shoe if that happens, or I always have a drink with me so i just bottle flip and stuff
Just remember it is just a game!
plz dont say such things. it doesnt help.
(....help ?!)
The next tournament you will sit at the board, smile to your opponent, feeling happy that you have the opportunity to play a further game. The guy in front of you is not your enemy, it is a buddy who also loves the game and is ready to spend time with you playing an interesting game. You will give your best, that’s all, doesn’t mater if the guy is stronger or weaker than you. And the result is not the most important thing in this hobby. It is great to win, but better is to feel joy during the game. And by feeling joy you will relax and play better chess...and win more often.
Good luck!
That is some excellent advice. GM Yasser Seirawan if fond of saying chess is more of a battle of ideas than it is of individuals.
Mental attitude can play a significant role in either increasing or decreasing stress. Enjoy the moment and do take "deeper" breaths, in and out slowly. Go for it . . . and good luck!
Yasser has written several books in a very easy-going self-deprecating style. There are also many videos of his on You Tube. I believe he also contributes to this website.
Here is on of my favourite videos, as based on his recommendation in one of his books, I tend towards the PIRC.
Funny, I more or less posted this same question about 8 years ago. It's here: https://www.chess.com/forum/view/general/too-excited-during-live-games?page=2
I can tell you that this goes away with experience. The more you play the more confident you get, the more confident you get the less nervous you'll be.
Are u a guy ?
....consider an alpha (male) releaser. And depending on game time ?....maybe a sustained releaser. U wancher hyper-aggressiveness to peak right at the right time.