Poker Burnout: 7 Signs It's Time to Take a Break

In 2019, the World Health Organisation added burnout to the International Classification of Diseases. The issue is closely linked to work, and professional poker players face it too. Let’s discuss the signs of burnout in poker, methods to tackle it, and prevention strategies.

Burnout: What it is and its signs

Burnout is a state of physical and mental exhaustion due to stress. In most cases, work is the cause.

Accumulated negative emotions and fatigue often lead to burnout

Early morning rises, commuting, interactions with unpleasant individuals, mundane professional duties — these all create a fertile environment for the condition. As a result, a person switches to “autopilot mode,” spending 8-9 hours a day going through the motions, returning home, only to repeat the cycle tomorrow. This backdrop cultivates a dislike for work and an eternal sense of tiredness.

Many newcomers see poker as a chance to escape the routine and start anew. They are attracted by: flexible schedule, high income, and the ability to play from anywhere in the world. Initially, the contrast of poker with regular work inspires them. Over time, players face the same problem in a different guise. Long tournament sessions are hardly better than a classic workday. A frustrating tournament exit due to a bad beat hits harder than a conversation with a disgruntled client or manager.

Let’s examine the signs of burnout in poker more closely.

Trouble starting the day

Many professional players often struggle to get up on time. Instead of a vigorous start, breakfast, and analysis of yesterday’s game, they lie in bed for hours, glued to their phone. Players know there’s no point wasting time on TikTok or YouTube, but they don’t switch to productive activities right away. Sometimes laziness is to blame, but more often this indicates burnout. The player is tired of grinding, thus avoiding daily responsibilities. To kickstart the day, they rely on willpower and overcome themselves. Sustaining performance on pure willpower won’t work for long.

Constant fatigue

Quick fatigue is one of the main signs of burnout. A classic example: a poker player starts a session, but after 30 minutes already struggles to figure out what to do and wants to close the tables quickly. While a cash player can take a break anytime and rest, tournaments don’t offer such options. Fatigue doesn’t fade even during hand analysis in software or training sessions with a coach. Consequently, the player doesn't perform at their best either at the tables or in training sessions. Taking a break from poker for a few days doesn’t always work either.

Playing on autopilot

Autopilot simplifies life for a person. It frees them from routine tasks. If one had to recall how to tie shoelaces or brush teeth every time, there’d be no energy left for more complex tasks. Poker is an intellectual game with numerous unique situations. Patterned thinking hinders making the best decisions and makes players predictable to opponents. Breaking away from standards is beneficial, but burnout deprives the player of this option.

Procrastination

Most poker players know about the long term and understand the importance of systematic work. Professionals create smart plans with a reasonable proportion of theory and practice. At the start of a week or month, players set targets for the number of tournaments. However, when it's time to act, the player reads news on Telegram, watches movies, or sits in a bar. Sometimes they postpone today’s obligations to tomorrow.

Often procrastination indicates burnout, not laziness

Over time, the decision to delay becomes a habit.

Loss of motivation

Poker and losses go hand in hand. Even the top players lose most hands. It's hard to stay calm when you make the right decision but exit a tournament due to a bad river. Several bad rivers in a row throw you off balance. A few bad weeks kill self-confidence and destroy motivation. Why start a session if defeat looms ahead? Gradually, the player loses faith and stops progressing. Emotional lows from defeats lead to burnout in poker.

Irritation

Burnout is indicated by heightened irritability. If a player rages after losing the first flip, the situation can hardly be called good. Anger blocks the ability to think clearly. As a result, the player makes poor decisions and loses money. Accumulated negative emotions become a constant companion during sessions. If normally the person tilted after 5-6 bad beats, the burden of negativity leads to an emotional abyss after just 1 loss.

Distraction

To win tournaments, you need to maintain concentration for hours. Not every player in optimal form can stay focused for such a long time. What’s left for someone experiencing burnout. Constant fatigue, playing on autopilot, accumulated anger — leave no chance to track all the details of gameplay and make meaningful decisions.

Attention dwindles even outside the tables. Distraction is evident during hand analysis and interactions with a coach. Remember the times you re-read a paragraph multiple times but because of stray thoughts couldn't grasp its essence. Burnout complicates perception in all aspects of life.

Prevention

The best way to tackle the issue is prevention. Any illness is easier to treat at an early stage and burnout is no exception. We recommend: establishing a sleep schedule, adding exercise to your routine, eliminating bad habits, and systematically improving psychological resilience. Let’s discuss each option in detail.

Sleep schedule

Burnout often causes insomnia. Sometimes sleep issues take another form: a person sleeps normally for 8-9 hours but goes to bed much later than planned.

For more practical advice, refer to Shawn Stevenson’s book “Sleep Smarter”

If the schedule has already suffered, try to adjust it. A stable sleep routine can likely alleviate background fatigue, make waking up in the mornings easier, and reduce irritability. Tips to help include:

• Avoid electronic devices a couple of hours before bed. It’s hard to avoid the habit of watching series or YouTube before sleep, but screen light stimulates the nervous system and reduces melatonin production. Read a paperback book, do some tidying, or have a chat with your partner.

• Avoid coffee. Caffeine keeps you awake and extends your playing time, but the effects of one cup can last up to 8-10 hours. It’s a vicious cycle: didn’t sleep well — stimulate with coffee — can’t sleep due to caffeine. If coffee is a must, have it a few hours before starting a session.

• Remove light sources in the bedroom. Scientific research shows even minimal lighting reduces sleep quality. Electronic clocks, light switches, voltage stabilisers — the tiniest detail can ruin the situation.

• Coolness in the room. Air the bedroom before sleep. It’s harder to fall asleep in a hot, stuffy room than in a cool one.

Exercise

Agrueling poker sessions drain the mind. The body, however, remains almost unused during play. Sport is the solution to balance things out. Physical activity induces pleasant fatigue and helps you fall asleep faster. Recall a holiday when you walked a lot. After 20,000-30,000 steps, sleep came naturally. If you dislike lifting weights — try stretching, swimming, or yoga. Group classes provide additional benefits through interactions with others. Conversations may tire an introvert as much as intense workouts.

Sport benefits your performance at the tables too. Physical exercises enhance endurance. During intense sessions, players maintain focus longer. A concealed benefit of hitting the gym: it offers a break from poker and thoughts about it. When lifting weights, dancing bachata, or doing splits — memories of a poor session fade into the background.

Avoiding bad habits

A bottle of beer after a hard day is a popular way to unwind. However, regular alcohol consumption benefits neither the player’s body nor their career. Quitting alcohol improves sleep quality and boosts concentration. Cognitive abilities also increase, allowing easier retention of information.

To embrace sobriety, rid your home of alcohol. Discuss your decision with friends and ask them for support. In tough moments, they’ll prevent regression. Swap bar outings with sober alternatives, like going to the gym. Even regular walks work. The cost-saving is a bonus of quitting alcohol.

In the long run, alcohol does more harm than good

Fatty foods are another way to cope with burnout. Eating a burger or pizza after a lousy session is a common choice. But there’s a risk of regularly “comfort eating” to combat stress. Unhealthy food disrupts metabolism, leads to obesity, and increases disease risk. Diabetes isn’t the best ally in the fight against burnout. To maintain physical and mental health, consume more fruits and vegetables. Avoid extreme exotic diets — aim for basic dietary discipline. A good way to control the situation is to cook for yourself.

Working on psychology

Systematic work on psychological state and achieving balance can help overcome burnout. Jared Tendler’s books “The Mental Game of Poker” and “The Mental Game of Poker 2” are highly recommended among poker players. The first volume provides step-by-step instructions to tackle issues with tilt, motivation, concentration, and autopilot. In the second book, Jared teaches how to achieve peak performance and maintain it. Keeping a journal and following other author recommendations will gradually conquer burnout.

Tendler’s works have helped thousands of players worldwide

Classical philosophy works are also beneficial. After reading Seneca and Marcus Aurelius, defeats at the tables won’t be a tragedy but a stepping stone to future triumphs. In a more contemporary form, William Irvine reveals stoic ideas in “A Guide to the Good Life.”

Try other methods too. Many poker players recommend meditation and positive affirmation. While breathing exercises don't offer immediate effects, they lower the intensity of negative emotions. Meditation restores the ability to “revive” the mind and shields against decisions made on “autopilot.” Players often avoid poker due to fear of defeat. Thoughtful affirmations reduce stress and teach less painful acceptance of losses.

If you can’t beat burnout alone, consult a psychologist. A qualified specialist will delve into the root of the issue and provide practical solutions. FunFarm also has a team of psychologists. The mental care department offers a variety of tools: group sessions, psychology courses, regular check-ups for players, and individual sessions with a mental coach. A major advantage of the school’s psychologists — they play poker and understand it.