I regularly took a transistor radio to Saturday afternoon games, 5 live after the game turned up blocked any of the nonsense out, without being so loud I couldn't still understand what was going on between dressing rooms if I needed to. After a few minutes the volume can usually be slightly lowered. Clubs got used to me doing it, so you actually end up being asked "How are XXXX getting on Ref?"
You do hear some hurtful and painful comments, and a single match official can start feeling a bit lonely. Stick to your post match routine, carry on concentrating on what you're still doing, rather than what you did, there's time for self assessment later, keep your cool, keep concentrating. It's an extension of your game without the running!
That worked for me because I'm a stubborn old git anyway, but the serious point of what I'm saying is plan yourself a post match routine, as you would for before the game. Unwind the spring in my head was the idea of the exercise for me, let a little pressure off of myself.
An interesting point, that's my next society invitation topic thank you!