
RESOURCES
Take a look at the resources below, designed to support your wellbeing. WSO is not a healthcare organisation and you should consult your local health provider for advice and guidance.
Managing Social Media Scrutiny
Social media has transformed the way fans, players, and officials interact, creating both opportunities and challenges for referees in the world of professional squash. While social media platforms provide exposure and a place to connect with the squash community, they can also become a source of intense scrutiny, often resulting in stress and mental fatigue for referees. Here’s some guidance for squash referees on managing the unique pressures of social media in ways that support mental wellbeing and maintain professionalism.
Establish Boundaries and Limit Exposure
One of the most effective ways to handle social media scrutiny is by setting clear boundaries around your online presence. Decide on specific times to check social media and avoid reading comments or mentions right after a match, when emotions can run high for fans and players alike. Limiting exposure reduces the likelihood of encountering negative comments and helps you maintain a healthy distance.
Practical Tip: Consider using a separate personal account that is private and limited to friends and family, while using a professional account for squash-related updates. This approach can help preserve personal space and limit unwelcome interactions.
Focus on Constructive Feedback
Not all feedback is negative; sometimes social media can provide constructive feedback. Identify reliable sources—such as professional players or colleagues—and prioritise their feedback over general public opinions. Constructive criticism from respected figures in the sport can help you grow professionally without compromising your mental wellbeing.
Practical Tip: If you choose to accept constructive feedback on social media, keep it limited to platforms where you have some control over the interaction and chose your platforms carefully like.
Practice Resilience Through Positive Reframing
Negative comments can be disheartening but reframing them can make a difference. Try to view negative interactions as a reflection of the fans’ passion for the game rather than a personal attack. This mindset shift can help reduce the emotional impact of critical comments, reminding you that the reactions are often about the sport and not you as an individual.
Practical Tip: Practice detaching from negative comments by reminding yourself that each match is an opportunity for growth and learning. Many referees find it helpful to use resilience-building techniques like journaling after a match to process their thoughts constructively.
Limit Engagement With Negative Comments
In moments of high scrutiny, especially after a close call or a controversial decision, it’s best to avoid engaging with negative comments altogether. Engaging can escalate the situation and add stress. Most professional referees find it beneficial to refrain from defending themselves on social media, as it typically doesn’t change opinions and can create additional tension.
Practical Tip: Many social media platforms allow you to filter comments or mute certain keywords. Consider using these features to prevent seeing overly negative content that might affect your mood or confidence.
Develop a Support Network
A support network of fellow referees or sports professionals can be invaluable for managing social media pressure. Fellow referees understand the challenges of officiating and can provide perspective and encouragement, especially after a difficult match. Talking about these pressures with people who relate to the experience can significantly improve your resilience.
Practical Tip: Reach out to a referee association or join an officiating community, where you can safely share experiences and get advice on handling social media and other pressures unique to officiating.
Remember to Focus on Self-Care
Social media scrutiny can take a toll on mental health, and self-care is essential to combat its effects. Physical exercise, hobbies outside of sports, and mindfulness practices can help you stay cantered and resilient, reminding you of your identity beyond your officiating role. Prioritising self-care helps you decompress and approach each match with a fresh perspective.
Practical Tip: After an intense game or a stressful online encounter, practice grounding techniques like deep breathing, meditation, or a walk outside. Self-care practices help clear your mind and reduce stress levels.
Highlight Positive Interactions
Amid criticism, it’s easy to overlook positive feedback and supportive comments. Actively recognising and remembering positive interactions can help reinforce your self-worth and remind you of the value you bring to the sport. Engaging with supportive fans or colleagues can help balance out negative feedback and keep things in perspective.
Practical Tip: Consider saving positive messages or comments from respected players, peers, or fans. Revisit these during challenging moments as a reminder of your strengths and the positive impact you make on the sport.

How Not to Take Things Personally
In this TEDx talk, football referee Frederik Imbo talks through the process of taking things personally and provides practical tips for you to manage your approach to difficult situations.
Building Personal Resilience
Building resilience is an important tool for combating the effects of stress. Watch this video from Black Dog Institute on how to build personal resilience.
Take Time to Relax
Whilst reading our helpful resources on RefereeWell, why not tune into some relaxing music.