Thanks to all for your advice. I tried a little bit of everything. I started league with a weaker ball which I was able to use longer than normal. As my shot went away I made moves with my feet and target and found the pocket again.
When my carry went, which was quickly, I balled down and started to score again.
Fortunately I was throwing the ball well, so when I threw a good shot and left a weak ten a couple of times, time to change balls.
the best thing I learned was not to try and fight a bad ball reaction, too easy to miss one and leave a washout and then hit up on the next one and leave the big four.
Again thanks too all that responded.