Feeling low after a World Cup loss? 7 uplifting steps to take today
Last night’s game crushed the hearts of millions of fans across England.
A World Cup defeat can feel surprisingly personal, particularly when a place in the final felt like it was within touching distance.
After weeks of excitement and nail-biting matches, England’s semi-final defeat to Argentina has left many fans feeling deeply disappointed.
For some, the end of England’s World Cup run might have even triggered a sense of emptiness as the emotional highs of the past few weeks came to an abrupt end.
While these feelings are a perfectly natural response to a defeat, they don’t have to shape the rest of your day.
We spoke to some experts to better understand why football results can have such a powerful emotional impact on our mood. They have also shared some practical steps you can take today to help lift your spirits.
Why have people had such a strong emotional response to England’s semi-final defeat?
Debbie Keenan, BACP senior accredited psychotherapist, says the united feeling of loss across England today reflects how this is a collective emotional experience.
“When a lot of people invest in a particular team or sport, any loss or defeat is collectively shared by many, therefore a lot of people will be feeling deflated, frustrated and disappointed this morning,” says Keenan.
She explains how these negative feelings are heightened because of the highs that preceded it.
“There was a flurry of excitement and anticipation leading up to and during the tournament where dopamine and endorphins were activated in our brain, therefore this sudden loss can feel like an emotional crash,” says Keenan.
Nicola Vanlint, BACP-accredited counsellor and therapist, agrees and highlights that this sense of disappointment often coincides with passion.
“It’s not often that we feel passionate about things on a day-to-day basis, and if you don’t feel passionate about something then you’re not going to feel disappointed,” reflects Vanlint.
“Both of these feelings come together, so it’s important to remember that it’s OK to feel disappointed because that means that you’re passionate about something.”
If you’re nursing football heartbreak today, here are seven simple mood-boosting steps to help you reset, lift your spirits and move forward…
1. Reflect on the good times
“Try to reflect on all the moments, conversations and shared experiences that you enjoyed during the tournament, such as spending time watching the matches with family and friends that you hadn’t seen for ages,” recommends Vanlint. “This will help flip the negatives into positives.”
2. Spend time with family and friends
“Make arrangements to do things that you enjoy with others,” advises Vanlint. “We are social beings so connection with other people will automatically give you a serotonin, dopamine and energy boost.”
3. Step away from social media
“Try to avoid engaging in replaying, ruminating and looking at the match on social media,” advises Keenan. “While it’s tempting to relive every moment online, repeatedly consuming what happened can keep you emotionally stuck and will only reinforce and cement this frustration instead of allowing your mood to recover.”
4. Go for a walk
“Go for a little walk,” recommends Keenan. “Even a 20-minute walk can help increase endorphins and have a big impact on your mood.”
Try to engage all of your senses during your stroll.
“Bring your attention to the present moment,” advises Keenan. “You can’t change what happened, so try to actively bring your attention back to what you’re doing now.
“During your walk think about what you can hear, what you can see, what you can smell, what you can touch and even what you can taste.”
5. Treat yourself
“Treat yourself to something nice today to lift your spirits,” recommends Keenan. “Whether it’s getting yourself a nice drink at your local coffee shop or having a chat with friends, do something that will boost your endorphins and will give you a bit of happiness.”
6. Take things slow
“We’ve been on this emotional rollercoaster of anticipation, excitement, frustration and now loss for weeks, so have some compassion for yourself today and take things easy,” says Keenan.
7. Think about what else you are passionate about
“Utilise this experience and think about what else you are passionate about in life,” recommends Vanlint. “Shift your focus to things that you could do that you haven’t done for a while, and think about if there is anything you find enjoyable that you want to do more of.”