I'm talking from experience. I came up against 5 defenders who was top of the table and I had a better rated team.
I panicked and I played a really bad formation with 3 strikers, 2 wingers and went hard attacking whole press, and I lost.
I learnt the hard way, you just need to take it on the chin and learn from it. You lost using a bad formation just 2 or 3 days ago and complained about all the tokens you spent.