Confidence and Pressure
How Do I Bounce Back After Being Cut From a Team?
Rhema Adelaja · National Champion & 4x DUX
Selection belongs partly to other people. Your preparation, actions and response are yours. Ask four questions: what happened, what was in my control, what did I learn, and what is my next action. Then have a prepared conversation with your coach. Ask for support early.
The answer
- Say what happened in plain facts. No labels like "not good enough".
- Ask: what was in my control? The selection was not fully yours. Your preparation, actions and response are.
- Ask: what did I learn?
- Ask: what is my next action? Then do it.
- Prepare a respectful conversation with your coach. Use Fact, Feeling, Question: say what happened, say how it affected you, then ask a question such as "What can I work on?"
- Be kind to yourself. Speak to yourself like you would to a teammate in the same spot.
- Ask for support early. Asking for help is not weakness.
If you feel low most days, talk to someone you trust, such as a parent, a guardian or a coach. You can also seek help from a qualified professional.
For information only. This is general information for student-athletes, not medical, legal, financial or professional advice. Talk to a qualified professional about your own situation. Terms
Rules and amounts change. Check the official source before you act. Last checked: 13 October 2026.