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How to manage the anxiety of watching your team at the World Cup
03rd June, 2026 04:51 PM
Football anchors Kenyan social life. During the World Cup, millions of fans crowd around screens at local bases and homes, wrapped up in the drama of every match.
While this shared passion brings immense joy, the stress of a high-stakes game often creeps into the workweek, causing irritability and sleepless nights.
Managing this anxiety means enjoying the tournament without paying a heavy emotional price.
Handling pre-match tension
The anxiety usually starts hours before the referee blows the whistle. As kick-off approaches, the body actively prepares for the upcoming stress.
A peer-reviewed study published in the journal Stress and Health tracked fans during World Cup matches and found that “watching a loss, i.e. dysphoria, was associated with particularly high cortisol concentrations”.
This spike in stress hormones explains the sweaty palms, racing pulse, and nervous stomach that many people experience before a big game.
To keep this physical stress under control, fans need to set boundaries before the match begins. Choosing where and with whom to watch the game goes a long way.
If the rowdy banter at a local viewing joint increases tension, watching from home with a few calm friends is a better alternative. Doing something active before the match, like a quick walk around the estate, also burns off the excess adrenaline that builds up during the countdown.
Managing a loss
When a favourite team loses, the disappointment can feel like a personal setback. Dealing with a loss requires a shift in perspective to protect the rest of the week.
The most effective approach is to reframe the relationship with the sport. Fans must remind themselves that they are spectators, not participants. The final score on the screen has no direct impact on their daily realities, careers, or personal value.
Instead of spending Sh500 at the local pub to drown the disappointment, stepping away entirely is far healthier.
Turning off the television and avoiding social media right after the match prevents exposure to the toxic banter and endless analysis that stretches out the stress.
Intentionally separating personal happiness from the performance of eleven players on a distant pitch ensures that the World Cup remains a source of entertainment rather than a mental health hazard.
