How do you React After Losing Your Role on Your Team?
A demotion, whether it’s losing your starting spot, getting dropped in the batting order, or being benched, can feel like a gut punch. It’s easy to take it personally or get angry at your coach, believing he is unfair.
When you allow your emotions to dictate your next step, you may worsen your situation. For example, if you decide that putting in the work in practice is no longer worth it, you will not improve your skills and will be perceived as having a bad attitude.
The reality is that many of the game’s greats have faced and overcome demotions. These players viewed their situation as an opportunity to re-evaluate their game and find ways to improve. For example, a demotion may push a pitcher to develop a reliable third pitch, or a hitter may look to quiet his mind in the batter’s box.
A demotion doesn’t define who you are as a player. How you respond to the demotion does!
Midway through the 2025 MLB season, the Texas Rangers optioned right-handed pitcher Kumar Rocker to the minor leagues. At times, Rocker’s game was hampered by mental errors. The demotion served as a directive to fine-tune the little things a pitcher must do to succeed. Rocker’s minor league assignment was primarily to boost his focus and intensity, hoping it would serve as a wake-up call for the former top-five draft pick.
Rocker took his week-and-a-half-long demotion hard, but also with a shift in perspective. Rocker understood he needed to improve his pitching, strengthen his mental game, and fine-tune the smaller aspects of his game to re-earn his spot on the roster.
ROCKER: “You take it like a punch in the gut and try to bounce back from it. A perspective change goes a long way. You try to keep learning…I wasn’t doing my job. I wasn’t doing anything to help the team, and there wasn’t any reason for me to be up here.”
After being recalled to the Rangers, Rocker has a 1.74 ERA in two big league starts.
Demotion hurts, but it’s not failure if you handle it with an objective perspective. Countless players have been in your situation and used their circumstances to reevaluate their game, motivate themselves to work smarter, and find a way to bounce back better and stronger.
It’s up to you whether or not you use your circumstances to your advantage.
Five Strategies to Handle a Demotion as a Baseball Player
Losing your role can feel crushing.
You might doubt yourself or worry about what others think. But a demotion doesn’t have to derail your season or your confidence.
Here are five strategies to help you bounce back, learn, and grow even after losing your role.
Acknowledge Feelings, Then Refocus
Suppressing emotions doesn’t make them disappear. Let yourself feel frustrated or disappointed.
Then choose to turn the page. Mental toughness isn’t pretending not to care; it’s deciding how you’ll respond next.
Focus on what you can control: your effort, your preparation, and your mindset.
Clarify Your Situation
Instead of complaining to teammates or getting stuck in your head, go straight to the source.
Ask your manager or coach what you need to work on. Be honest about wanting to improve and earn back your spot.
Understanding exactly why you’re losing your role gives you a clear path forward. It shows maturity and commitment.
Double Down on Work Ethic
Use the demotion as fuel. Show up early, stay late, and attack every rep with purpose.
Your coaches and teammates will notice your response. Let your hustle speak louder than your disappointment.
Doubling down on your work ethic helps you grow and prepare for your next opportunity.
Shift Your Perspective
Losing your role doesn’t mean you’ve failed—it means you have something to fix or fine-tune.
The best players see setbacks as opportunities to learn. Ask yourself: what can this teach me?
By shifting your mindset, you take control of your development instead of letting the situation control you.
Support Your Teammates
Even if you’re not in your ideal role, be the best teammate you can be.
Stay engaged in the dugout. Cheer for others. Offer encouragement.
When you keep putting the team first, you build trust and show leadership. You also remind yourself that baseball is a team game.
Growth Opportunity
Losing your role isn’t the end of your journey. It’s a challenge that can make you stronger.
By staying focused, working hard, and keeping a growth mindset, you can turn this moment into a springboard.
Your attitude today will shape your success tomorrow.
Related Sports Psychology Articles
- 5 Mental Strategies to Overcome Performance Anxiety
- Mindset When You Approach the Plate
- Manage the Ups and Downs in Baseball
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