THERAPISTS have shared how to deal with the stress of watching England in the World Cup – “watching England is basically cardio with snacks”.
England may have booked their place in the World Cup quarter-finals, but not without putting supporters through another emotional rollercoaster.
As anticipation builds for Saturday night’s clash with Norway, experts are warning that the tension of watching England can have genuine physical and psychological effects, leaving fans stressed, exhausted and sometimes behaving in ways they later regret.
Therapists and wellbeing specialists say football can trigger the body’s natural fight-or-flight response, causing heart rates to rise, breathing to become shallow and emotions to run high.
While celebrating the highs and suffering the lows is all part of supporting your team, they say problems arise when that stress spills over into excessive drinking, comfort eating, arguments with family and friends or even aggressive behaviour.
The good news, experts say, is that there are simple ways to keep emotions under control without losing the excitement of the occasion.
From staying hydrated and eating before kick-off to taking movement breaks, slowing your breathing and remembering that it’s “only football”, they say small changes can help fans enjoy England’s biggest games without waking up on Sunday feeling worse than the players.
Your nervous system has simply become activated
Sally Baker, Senior Therapist at Working On The Body, said you need to focus on your breathing.
She added: “One of the fascinating things about watching England is that our bodies often forget we’re sitting safely on the sofa. The brain becomes emotionally invested and the body responds accordingly. Heart rate rises, breathing becomes shallow, muscles tense and suddenly we’re behaving as though we’re on the pitch ourselves.
“That’s why football can bring out the best in us, but occasionally the worst too. I’ve worked with people for years who are completely rational in everyday life, yet become someone they barely recognise during a big match. They drink more, eat more, shout more and sometimes end up saying things they regret.
“The first thing is to recognise what’s happening. You’re not weak or overreacting. Your nervous system has simply become activated.
“When the tension becomes too much, move your body instead of storing the stress. Pace the floor. Walk into the kitchen and back. Press your feet firmly into the ground. If frustration is building, punch a pillow rather than taking it out on the people around you. The body needs somewhere safe for that surge of energy to go.
“Keep an eye on your breathing. Most people hold their breath or breathe rapidly during tense moments without realising it. A slow, longer out breath is one of the quickest ways to tell your brain that, whatever the score, you’re actually safe.”
Gill Edwards, stress and performance therapist at Gill M Edwards, offered some more advice.
She added: “Eat before the match and make sure you drink a glass of water after an alcoholic drink, walk round the garden or jump about shaking your whole body out during half-time.
“Beware that screaming at the television won’t change the score, but it’s probably a good way to let off steam. Say to yourself ‘it’s only football, the world hasn’t ended’.
“Watch your reactions around family. Excitement is fine, but it’s not fine to lash out because someone missed the goal, so lower your voice, make people laugh instead, or go put the kettle on.
“Remember, short term stress is normal. It’s how you recover that’s the most important thing.”
Watching England is basically cardio with snacks
Small business owners have also shared their tips and views on stress while watching England.
Samuel Mather-Holgate, Managing Director & IFA at Swindon-based Mather and Murray Financial, said it isn’t an excuse to take it out on people around you.
He added: “Watching England is basically cardio with snacks. The trick is to treat it like a match, not a medical emergency. Keep water next to the beer, eat something proper before kick-off, and step away from the screen for a minute if your heart is doing extra time. If you feel yourself getting wound up, breathe out slowly, unclench your jaw, and remember shouting at the telly has never once improved England’s finishing.
“For friends or family, don’t mock them for stressing. Lower the volume, make them sit down, give them a drink of water and talk them through the next few minutes. Football is supposed to be dramatic, not a reason to drink too much, over-eat, or take it out on the people around you.”
Daniel Wiltshire, Actuary & IFA at Bradford-on-Avon-based Wiltshire Wealth, said he’s getting wound up by the commentators.
He joked: “I’ve learnt that at least 50% of the stress comes from having to listen to the infuriating punditry. If I have to listen to one more anecdote from ex-players about their distinctly average England playing careers, I’m going to throw my telly out the window. You’re much better off muting the coverage and putting on some music instead.”
