Master your emotions: Key steps to handle post-game highs and lows

Handling post-game emotions, whether you win or lose, is important and helps you maintain good mental health, sharp focus, and motivation.

Hoërskool Marais Viljoen U16 rugby coach Shane Kirkwood said every team walks onto the field intending to win.
“We must also contend that we might suffer a loss on the pitch. Effective coaching includes training players on how to react to post-match emotions, either after winning or losing,” said Kirkwood.

Some steps either after winning or losing:
• If you win, remain humble: Celebrate the win but avoid getting overly arrogant, and be mindful that there is always room for improvement and learning. Being humble makes you stay grounded and focused on your next goal.
• Revisit what worked: Study your performance and not just bask in the victory. Brainstorm more strategies or actions that could lead to more wins, and consider how you can apply or build on them for upcoming games.
• Teamwork: Acknowledge the contributions of your teammates, coaches, and match opponents. Being a team player helps foster a positive team culture and keeps you connected to every role player.
• Consistency: After winning, try not to get too carried away by the victory and celebrations. Stick to your routines and focus to avoid slipping into overconfidence or complacency.

If you lose:
• Accept the emotions: Feeling disappointed, frustrated, or angry after a loss is normal. Allow yourself to feel those emotions, but do not let them define your next steps.
• Prepare better for other games: Match outcomes are not always in your control. What you can control is how you prepare, practice, and execute. Focus on what you can learn from the game and how to improve in the future.
• Ask for post-match feedback: After a loss, ask for feedback from your teammates or coach. Identifying areas of improvement is important for growth. Accept mistakes as opportunities to become better.
• Never spend too much time on the loss: Yes, reflecting is important, and remember this is one game and many other opportunities will come. Use it as a motivation for the next performance.
• Take care of your emotional well-being: Do something that brings you peace, like talking to friends, doing outdoor activities, and engaging in hobbies that help you relax.