What A Downswing Actually Is
A downswing is a stretch where:
- you lose more than expected
- your all-ins run below expectation
- your good hands get cracked
- your bluffs run into the top of ranges
Downswings can happen even if you’re playing well.
That’s why “results-only thinking” is so dangerous in poker.
If you want the full foundation first, start with Online Poker Guide: Rules, Strategy & Tips. This article gives you a practical plan for surviving downswings without ruining your bankroll or your confidence.
Step 1: Separate Variance From Leaks
This is the first key question:
Am I running bad, or playing worse?
Often it’s both:
- variance starts the slide
- tilt creates the real damage
A simple test:
- If you’re making the same decisions you’d be proud of in a calm mood, it’s mostly variance.
- If you’re speeding up, taking revenge lines, or making “curiosity calls,” it’s leaks.
If you need a leak process, revisit How To Identify Leaks In Your Poker Game.
Step 2: Protect Your Bankroll First (So You Can Keep Playing)
Downswings become disasters when bankroll rules disappear.
Practical bankroll protections:
- move down stakes if needed (no shame)
- set a stop-loss in buy-ins
- cap session length
- avoid late-night “tilt sessions”
A bankroll is not just money. It’s emotional stability.
If you’re under-rolled, every hand feels personal.
Step 3: Use A “Downswing Protocol” Instead Of Guessing
When players start losing, they often:
- change everything
- try new lines
- force bluffs
- play tighter “just to stop bleeding”
That randomness makes it worse.
Instead, use a protocol.
The Simple Downswing Protocol
- Reduce tables (increase focus)
- Shorten sessions
- Move down if confidence is shaky
- Review key hands after sessions
- Fix one leak at a time (not ten)
This keeps your decisions stable while you gather evidence.
Step 4: Stop Results-Oriented Thinking (The Biggest Trap)
Downswings create a false story:
- “I always lose with AK.”
- “I can’t win flips.”
- “Everyone hits against me.”
That story makes you play worse.
Replace it with process questions:
- Did I get it in good?
- Did my bluff make sense against their range?
- Did I follow my stop-loss and session plan?
- Did I avoid emotional punts?
If the process is good, you’re doing your job.
Step 5: Rebuild Confidence With Small Wins (Not Big Hero Plays)
During a downswing, many players try to “solve it” with one big play.
That’s usually a punt.
Real confidence comes from:
- playing fewer tables
- making clean folds
- taking obvious value bets
- quitting sessions on time
These are “small wins” that stabilize your decision-making.
Step 6: Review The Right Hands (Not Every Hand)
Downswing review should focus on:
- biggest pots lost
- questionable river calls
- 3-bet pots where you felt lost
- spots where emotion showed up
Avoid reviewing:
- every bad beat hand
- hands where you had no decision
If you want a simple review workflow, revisit How To Review Your Online Poker Hands For Improvement.
Step 7: Know When To Take A Real Break
Sometimes the best play is to stop playing.
Take a real break if:
- you’re breaking stop-loss repeatedly
- you feel angry every session
- you can’t focus without autopilot
- you’re playing to “get even”
A 48-hour pause can save you a bankroll.
Poker is a long game. Protecting your mental game protects your future EV.
Common Downswing Mistakes That Destroy Bankrolls
- moving up stakes to recover losses
- adding tables to “win faster”
- changing strategy daily with no evidence
- blaming variance while ignoring tilt
- refusing to move down because of ego
- playing tired, late, and emotional
The downswing isn’t what kills you.
The reaction does.
Quick Takeaways
- Downswings happen to everyone because variance is real
- The goal is to prevent variance from turning into tilt-driven leaks
- Protect bankroll with stop-loss, session limits, and moving down if needed
- Use a downswing protocol: fewer tables, shorter sessions, review hands, fix one leak
- Replace results thinking with process questions
- Take a real break if you can’t follow your rules
Mini FAQ
How Long Can A Downswing Last?
It depends on game type, stakes, and volume. Some downswings last days, others last weeks. What matters is staying disciplined through it.
Should I Change My Strategy During A Downswing?
Only if your review shows a real leak. Don’t change strategy just because you’re losing.
How Do I Stop Feeling Like I’m Cursed?
Focus on controllables: decisions, session rules, and review. Poker variance feels personal, but it’s math.
Where To Go Next
You now have a practical plan for handling downswings: protect bankroll, reduce table load, stick to a protocol, review the right hands, and avoid results-based spirals.
If you want to reinforce this, the best next move is to learn how to handle the moment that usually causes the worst downswings damage: tilt during sessions. Tilt management is where most players either protect their bankroll—or torch it.
Continue with How To Deal With Tilt In Online Poker Sessions.
