The FA Cup final is a defining experience for most supporters of the two teams. The problem comes when your team loses. Most fans recover from the trauma of losing after a few hours (or days), but some remain distraught, even depressed.

However, just, follow these simple tips to help get over depression on losing, how to relax and move on to the next game.

Stay Positive

It’s only a game and not a life-threatening situation. Getting upset and negative won’t change the final score. So stay positive, don’t dwell on it for too long because you will only feel worse in the long run and it will interfere with your mood, work and relationships.

Forgive Them

Rather than taking out your anger over a cup final loss on the team, the manager or the player who missed the winning goal, take the opportunity to embrace your forgiving nature. So they lost. That doesn’t mean they’re a worthless team.

Redirect Your Perspective

It’s not healthy on any level to put so much stress on a single aspect of life. Rather than letting the bad result define you, reframe the situation positively to get some perspective. For example, reflect on the many wins that got the team to the final in the first place. Or focus on next season’s potential. A cup final loss is tough, but it beats not making it to the event at all.

Don’t Go Crazy

Win or lose, drinking too much and emotional highs and lows often result in some pretty regrettable behavior. Resist the urge to get angry and throw a punch or talk too much rubbish. It might seem like a good idea at the time, but it won’t be so great when you’re paying a fine, nursing a black eye or apologizing sheepishly the next day.

Sort Through It

Realize that all great athletes have failed at some point. The successful ones have learned to turn their losses into eventual gain. If you’re truly traumatized by the loss and can’t seem to get over it, write down the errors, bad shots and other circumstances that may have contributed (such as injured players). Doing so will help you sort through how the loss happened, see where there’s room for improvement, and gain some perspective.

Have a Laugh

OK, you’re probably not ready to laugh about the game itself yet. But chuckling over something, anything, will take the edge off your disappointment and help you get over depression on losing. Laughter is a great technique for coping with any type of stress or sadness, so go see a funny film or see a cheerful friend.   

Remember, although it is really tough losing a FA cup final; lose with some grace after all there’s always next year.