Reframe the situation and treat tournaments as a practice and focus on the actions you want to do (emphasise the process). Have an action focus which means that you concentrate on your improvements rather than the result. For example, your goal can be for your tournament to improve your first forehand loop percentage, or to use the new serves that you learned regardless of the results. Think about the long term and set up goals that focus on the actions that you have to do to help you to implement and improve your strokes in tournaments. To help you do this you can even create an action-focused checklist before you compete to remind yourself what you want to focus on.
