How to get a tourney frame of mind

I find my self not playing well in tourneys,everyone that plays with me scratch their heads when they see me play in tourneys. I give my opponents 3 or 4 strokes on me so then i step in to my tourney quicksand (thats where you try harder and all you do is sink deeper)any advice on tourney prep (mental or physical )that has helped anyone here .it's frustrating to beat people during leagues or pickup games. then have my ass handed to me in tourneys if i could figure it out i could be a real threat when it counts .i went from rec state champ to bottom feeder advanced in a yr against players i know i can out drive ,out up shoot and im not a horrible putter .I am a great doubles partner with about a 70% win percentage (current russian jack throwdown champ)any advice would be greatly appreciated