Well, how do you get out of this cycle of losses, tilts and more losses if you have already fallen into "poker hell"? Sure, it's good to start playing, but because you're in "poker hell" your insides are just projecting a bad game and your winrate becomes depressing. What's more, you should become better than you are when you are at your best, because all the positive variation is outweighed by the negative. So, a more worthwhile question would be, how can we counteract the negative effects of 'poker hell' so that we can move more quickly and easily into the upswing?
To answer this question, let's step back a bit and analyse the complex mental processes that occur during downsizing. There are two main negative effects: the first type, short-term negative associations, and the second type, the collapse of self-perception.
Let's first look at short-term negative associations. Downswing is the period of time during which you repeatedly receive negative feedback despite your actions. You learn, at least for a short period of time, some things that are not true, but have just left a deep imprint in your mind, e.g. "Aces never win" or "my bluffs never work". Downswing is a strong deviation from perfectly calibrated feedback (which seems like a reward for doing the right thing and a punishment for doing the wrong thing). The result of all this is that your feelings are significantly misled and out of tune. This is how short-term negative associations work.
For example, a very common thing that players learn in downswing is that "my opponents always have nuts" or that "I never win with an x hand or in a y situation", or even blunter beliefs such as "I always lose in flips". Of course, if the person is not downswinged, he or she will find such statements silly to say the least. But for the downsizer, these beliefs are a product of his conditioning. He learned these things from the feedback that poker sent him. Simply through trial and error. And in fact, this is not a stupid idea, it is something that his subconscious has learnt, which is constantly taking in information and responding to the feedback as it comes in.
Due to the subconscious mind's ability to adapt quickly to new information and to change dynamically, the player often "feels" many things to be true, even though a non-downswing'er knows that they are not true. Even if the rational mind knows that, objectively speaking, it is not true that the downswing player never wins flips, he still cannot resist the subconscious warnings. Surely you have experienced this. It's hard to help such a player, because he feels that he will lose every flip. And that, in turn, affects his expectations, his behaviour, and his emotional response.
Downswing behaviour is largely an attempt to avoid risk. Downswingers stop making high variance bluffs, they stop being creative, they stop experimenting. Downswingers prefer low-risk situations and try to avoid situations where they can make mistakes.
In animal psychology, this behaviour is called "learned helplessness". In one (very old) experiment, researchers took a dog and placed it on an electrified mat, sometimes causing an electric shock. Although the dog first tried to scramble away for its own safety, it eventually realised that it could not escape from the mat. Eventually, the dog reached a state of depression. He lay down, stopped wasting energy and simply accepted the pain he was receiving. The dog learned that he was helpless and that there was nothing to be enraged about or to risk anything. In Downswing, we experience almost the same thing. Because the subconscious learns that "nothing works" anyway, you stop trying to outplay your opponents or take risks and just hope that you will wait for the good variation to come along, or for the suffering to end. Trying to dominate your opponent is part and parcel of good poker, and it is the first thing to get out of a downswing. This is a bit problematic. What can be done to make it easier?
Kaikas believes that this problem is difficult to manage. You can't protect your subconscious from the short-term templates you've learned - it absorbs too much. The distortions of the mind caused by downswing are also inevitable and no functioning human mind can escape it. It is simply our destiny as poker players. However, while we cannot get rid of it completely, there are some things we can do to mitigate these phenomena.
First, win. It sounds very simple, but it is very important. Once you start winning, your subconscious mind will get rid of all negative associations. But when you are downswinging, you may start thinking that you have no control over your wins or losses. So, there are a few treats that can help your winrate move forward.
First, go downstairs. Don't hesitate, just because your bankroll is big. If you are playing $2/$4 and you are downswinging too much, a week at $.50/$1.00 limits will do you a lot of good - you will feel like you can win, you will feel in control and you will feel like you are better than your opponents, and it will clear up a lot of negative distortions in your mind.
Second, you have to force yourself to start taking more creative and risky actions in order to 
you could reprogramme yourself into a wider range of possible actions. Downswing naturally clips the wings of creativity, because creativity is constantly being punished. Playing at lower limits will make it easier to do more creative things with smaller amounts, and forcing yourself to do more complex things will remove the short-term conditioning that results.
The third thing you can do is to be more selective about who you play with. Although this may seem obvious, it is worth emphasising because it is often overlooked. It will also have the effect of raising your winrate.
And finally, you should shift your focus from results to process. This is a somewhat abstract statement, so we will explain it in more detail in a moment. Poker naturally rewards and punishes us by allowing us to win or lose pots. However, if you are simply punished and rewarded by playing well and making good choices, rather than winning or losing pots, it does, after all, alleviate a lot of the negative consequences that we are talking about now. That is exactly what shifting the focus to the process does for us. When you are process-oriented, then, even if you are downswinging, your self-confidence will be based on whether you have made a good decision or not, regardless of whether you have lost the pot. If you were result-oriented, a bad period would lead to a negative self-perception, even when making the right decisions. Being result-focused makes you experience a stronger degree of variation at the level of the mind. The right decision will always be the right decision, but it will not always result in victory.
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