I have three training sessions and one or two matches per week.

My problem:

I put so much pressure on myself before a match, and I’m even nervous before training. I feel like my performance always has to be perfect; otherwise, it’s a disgrace.

On top of that, after matches or training sessions, I keep thinking about my mistakes. And if I had a bad match on Saturday morning, it affects my entire weekend.

Why is that?

How do I deal with it?

How do I prevent it?