Well hello there, new here myself. Like you I stopped playing pool quite a while ago, almost 12 years. I just started really trying to play again about a month ago. I had the same problems, gripping too hard laying my bridge hand down with tons of pressure & keeping my bridge arm really tense. I was pretty sore after my first day of playing for 4 hours. After a while of useless banging things started to come back to me slowly. I calmed down, realized my many mistakes & things slowly got better for me. I've committed myself to getting better than I once was years ago & do not plan on leaving the game again. I suppose my eureka moment was that my current eye glasses are not suitable for playing pool. So today I went & had an exam & bought a new pair. I can't wait to play with them next week when they come in.
I was away for so long that I had no idea what phenolic tips were, that people were using cue extenders, that 9-ball was being kicked to the curb for 10-ball, that Earl was using a mid-evil joust for a cue now, magic rack, slow breaks & pattern racking (which I've quickly come to deplore btw) etc etc. Most surprising was that there is a $30 single cube of chalk!
But it was also nice to see that people like Earl, Johnny Archer, Tommy Kennedy, Allison Fisher & Karen Corr among others are still playing a strong game while players new to me like SVB & Jasmin Ouschan are ushering in a new era.
I hope your game continues to improve each time you play. Welcome back to the game!