I have relatively strong feelings about this sort of thing and it seems all too common among TT boards. I mean I get it. We're here to talk TT. Don't take this the wrong way because it could sound anti technique or form. That's not what I'm about at all. But I think far too common people do this to themselves.
"Okay put the foot here, transfer weight, solid base, in position, ready? track the ball, get proper grip, contact forward through the ball but still generate spin and whip, etc... blah blah blah." What a perfect recipe for one robotic messed up stroke right?
So far you've posted twice in this thread and in both times you've mentioned finger pressure... Finger pressure. No wonder you're tense in matches. Yes more experience will help as others have said but tell us in your mind how many things are you focusing on at one time if you're all the way down to finger pressure? I'm a penholder. Finger placement is something of importance to me and something I've worked on sure. Particularly with the RPB stoke so the ball doesn't hit them and give me an error. And while I've made adjustments, I don't think it has ever crossed my mind during a match. Too many other things to think about. Namely the tactics of the match in the moment. Not technique stuff.
Best advice I can give for you is to read the book "
The Inner Game of Tennis" - By Timothy Gallwey. I think this book will help you with something bigger than just your finger pressure.
I'll paraphrase one story from the book that is essentially what the book is about. So Tim was a coach. Coaching these players and after one robotic, messed up stoke after another and on a practice that wasn't going well, he tried an experiment. He told the person he was training to scrap everything they know or think about when doing X stroke. Then he said "just watch me and try to mimic what I do." And wouldn't you know it, it clicked for the person. They were much more free and simply trying to emulate what they saw. Their technique was spot on. In short, your subconscious mind can do a lot more than you probably think or know. Give it some credit. Let it go to work. I think that approach is much, much better.
So in short, lets say we're learning a forehand. You've got two choices in the steps you need to remember all in that 1 second it takes to execute the stroke. Let's bein.
Conscious mind (the one that often beats us up when we mess up)
1 - Identify what type of spin you'll be looping? Top? Back? No-spin?
2 - Move your feet. Get into position
3 - Bend your knees. Get low
4 - begin to transfer your weight
5 - Take your paddle back
(gosh I'm only at point 5 and probably could go all day. You get the point.)
or Subscious mind (the one the doesn't assign value. It just reacts)
Emulate what you see. Another way to think about it is to pretend your Ma Long. Give us your best impersonation.
Now go and do likewise.