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Been there...
I am currently going through this more often than I would like as I start getting better and better (and quicker) varsity contests. When I start feeling overwhelmed, I try to slow myself down when I can.
One thing I notice myself doing (not sure if you do this, but it works for me) is that when I get overwhelmed, I notice myself ball watching. An official at camp this past year said that if the game seems fast, chances are you are ball watching. Ever since he said this, I have noticed how true it is and make sure I focus on what I need to - my PCA and make sure I slow myself down. At some point, I get over the missteps and get back in control.
Can't change the past and you are only as good as your next call.
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