Being a fan of any sports team is an emotional rollercoaster; hoping for more ups than downs. Whether you’re rooting for your NBA team, your favorite NCAA college squad, or WNBA franchise, the agony of defeat can shift your mood for the next day and take a toll on your mental well-being long term especially if you’re a fan of perennial losers. It can also be painful when your team loses and your star player is injured in the same game as what happened recently to Napheesa Collier and Minnesota Lync fans.

At the end of the day you have a job, you have family and have to make sure you pay your rent (or mortgage), so learning to cope with the stress of your team losing is part of life. You need to be able to compartmentalize it

Here’s How to Deal With the Stress of Your Team Losing

After all, every team faces its fair share of losses, and how you handle those defeats is just as important as celebrating the victories, but sometimes a loss feels tougher whether it’s a last second loss against a rival or losing a crucial game four, or maybe you’re just going through a tough time in life. Good news is you’re not a lone and there are ways to manage. Here’s some ways to better manage the stress that comes with watching your team lose. By implementing these strategies, you can maintain your mental balance and enjoy the game regardless of the outcome.

Speak Out Your Feelings

You first have to know how you’re feeling. When your team loses, it’s easy to feel emotionally drained and accept that as normal. The sting of defeat can hit hard and the further into the season, the more stress associated with the losing. Don’t only allow yourself to feel disappointed, frustrated, or even angry, but you first have to identify them and one of the best ways to do that is to say it out loud instead of keeping it locked inside.

You don’t have to say it to anyone in particular, but say it to yourself. The power of acknowledging it verbally helps you to put words to something intangible makes them more tangible. After that, take not that these emotions are perfectly normal and part of the sports experience. The key is not to suppress those feelings but to acknowledge and process them.

Take a moment to reflect on why you feel the way you do. Are you disappointed in the team’s performance, the refereeing, or the missed opportunities? By understanding your emotions, you can better handle the stress and avoid letting it take over your mood.

Consider talking it out with a friend or fellow fan who shares your pain. Sometimes, expressing your frustrations can alleviate stress and help you regain perspective.

Indulge in Something That Makes You Happy

When the stress of a loss lingers, sometimes it’s important to treat yourself to something that brings you joy. After all, you’re human, and you deserve a little comfort. This might be as simple as indulging in your favorite food, watching a feel-good movie, get a workout in, or engage in some scientifically-proven retail therapy by enjoying something new from the brands you love. You could also consider trying something new in their edibles lineup to help you take the edge off. It’s a perfect way to relieve stress and take your mind off the game, even if just for a little while. Taking care of yourself through simple pleasures can help you bounce back faster from the emotional toll of a loss.

Step Away from Social Media, News

After a tough loss, the last thing you need is a flood of social media posts criticizing your team. I remember when the Warriors lost in the 2016 NBA Finals after their 73-9 season, I made the conscious decision to not read any NBA news for the next couple weeks. While social media can typically be a great place to connect with fellow fans or distract you, it can also amplify negative emotions. The trolls, the heated debates, and the endless commentary can make the stress of losing feel even worse. Taking a break from social media after a loss can provide you with the space you need to process your emotions without additional negativity. Whether it’s Twitter, Instagram, or Reddit, stepping away from the online noise can help you regain mental clarity. You can always return to social media later, but giving yourself a break helps preserve your mental health in the aftermath of a loss.

Focus on the Bigger Picture

In the heat of the moment, it’s easy to let one loss define the entire season. But it’s important to step back and view the situation from a broader perspective. For NBA, NCAA, and WNBA teams, the journey is long and filled with ups and downs. A single game, no matter how painful, does not define your team’s overall performance or future success.

Think about your team’s past accomplishments and the potential they have for the future. For NCAA fans, a loss in the regular season doesn’t necessarily mean a loss for the championship. For WNBA fans, the team’s growth over the season and their ability to bounce back are what matter. Similarly, NBA teams often face setbacks throughout the season but have time to recover.

By focusing on the bigger picture, you can move past a single loss and remember that basketball is about long-term growth and development.

Practice Relaxation Techniques

After an emotionally charged game, you may find yourself feeling tense, anxious, or just plain drained. One of the most effective ways to reduce this stress is through relaxation techniques like deep breathing, meditation, or mindfulness.  Yoga and reading can also be great ways to find peace.

Deep breathing is simple yet powerful. Find a quiet space, close your eyes, and take a few slow, deep breaths. Inhale through your nose, hold it for a few seconds, and then exhale slowly through your mouth. This helps calm your nervous system and lower your stress levels.

If you’re interested in a more structured approach, mindfulness meditation can be a great tool. Apps like Calm or Headspace offer guided meditations that can help you release the tension you’re feeling and regain focus. Mindfulness also encourages you to stay present and not dwell on the past, which can be incredibly helpful after a loss.

Reframe the Situation

It’s easy to fall into the trap of “catastrophic thinking” after a loss, thinking that the loss is the end of the world. But reframing the situation can help you see the positives, even in tough times.

For example, think about what your team learned from the game. Were there any standout performances or moments of brilliance that can be built upon in the future? For the NBA, a team’s loss might reveal areas of improvement for a future championship run. For NCAA teams, a loss could be a learning experience that makes the players stronger for the next big game. In the WNBA, each game, win or loss, can help players improve their skills and chemistry as a team.

By reframing the loss as part of the growth process, you can move from feeling defeated to feeling motivated for the next game.

Share Your Pain with Fellow Fans

It’s often said that sports are more enjoyable when shared with others, and this holds true when dealing with a loss. Joining a community of like-minded fans can provide comfort and help you process the loss in a healthier way. Whether it’s through a group chat, a message board, or an in-person gathering, engaging with other fans can remind you that you’re not alone in your emotions. Discussing the game with other fans can also offer new perspectives, allowing you to see the loss from a different angle. Maybe they noticed something you missed or have suggestions on how the team can improve. Sharing and listening to others’ thoughts can be a great way to heal after a tough game.

Stay Positive and Be Patient

Finally, remember that every season has its highs and lows. These are all highly competitive leagues, and even the best teams face setbacks and years of frustration as they rebuild. Patience is key. Your team will have its time to shine again, and you’ll be right there cheering them on. In the meantime, focus on staying positive. Celebrate the moments that bring you joy, whether it’s a memorable play, an exciting young player, or the energy in the arena. The season is long, and there’s always something to look forward to.

Keep the Faith

Dealing with the stress of your team losing can be tough, but it’s also an opportunity to grow as a fan. By acknowledging your feelings, taking breaks when needed, and practicing mindfulness, you can manage your emotions in a healthy way. Most importantly, remember that a loss is only a small part of the journey. Stick with your team through the highs and lows; they’ll need your support more than ever as they continue to fight for victory.