5 Tips to Improve Your Mental Health After Your Sports Career

By: Misty Buck, Athlete Mental Health Coach and Contributor to HOFH

In today’s conversation about mental health and sports, we often hear the stories
of athletes who are still active in their careers. What many people may not realize is that many athletes struggle with their mental health after their sports career ends too. The struggles that arise in the transition into life after sports are often overlooked, yet, there are similarities in the deeply personal challenges that these individuals face including isolation, loss of identity, and loss of purpose. It is a total uprooting of life that needs special attention and support. When the security of something that you held dear to you for so long is suddenly gone, you have to allow for a proper mourning process and an adjustment period.

 Not all athletes face mental health problems upon retirement from their sport, but, I’ve personally heard countless stories told to me with striking similarities recounting the deep internal struggles that the individual often keeps to themselves. Someone once told me that it felt like learning how to return to civilian life. So much of life and their schedule were within the structure of their sport for so many years. Now, they have an empty calendar, and they are basically a blank canvas, which can feel completely overwhelming. The person might feel lost and misunderstood, but they also might feel like they have to appear to have it all together. They might struggle silently with no longer having a driving sense of purpose or outlet that the sport afforded them. Their desire and motivation might plummet as they try to figure out their identity without sports. Yet, the outside world is looking at them as if the resources they had as an athlete should mean that their life should somehow be easy. Instead, what we need to do is bring light to these particular struggles and learn how to support athletes during this transition period.

 If you are an athlete making the transition after sports, there are many support groups and programs available to help. You don’t have to do it all alone. If you’re not sure where to start, here are some tips for getting started with managing your mental health after your sports career.

Build a Support Network

A major issue after sports is isolation. Athletes feel the loss of the locker room
camaraderie because there, they were among peers who understood their experience. Plus, at home, it might be hard to find people who truly “get it.” Add that to wanting to tough it out and figure it out on your own, it’s no wonder many former athletes struggle with feelings of isolation, which can lead to bigger mental health issues like depression or anxiety.

 Although you may have previously had a team of doctors and therapists helping you to stay on top of your health, you still may not feel comfortable enough to speak up and ask for help. Some players I know don’t want to use the team or league resources for a variety of reasons. The mentality of “I’ll figure it out myself” “I don’t need help, I’ll get over it,” or “I can’t trust anyone” will not do you any favors in the next stage of your life. You need a support network.

 One way you can resolve this is to reach out to other former athletes. Other retired athletes may have gone through similar challenges in their post-playing career lives, and they might have advice for you on how to get through this difficult time in your life. You may also want to consider joining a support group for former athletes. These types of groups exist in many cities, and they can be a great source of support for anyone struggling with the challenges of moving on from their pro sports career. You can also look for alumni groups or other programs that bring former athletes together. There are also many transition programs around the program geared specifically to athletes that are available to help.

Develop a Plan for Your Future

It’s easy to get stuck in the past, especially if you’ve spent the majority of your life living as an athlete. It’s all you knew for many years of your life. When you’re in the thick of your career, it can be hard to believe that it will ever end or find time to focus on future planning. However, when the end does arrive, it can be hard to accept it.

Try to look towards your future and work on developing a plan to help you transition away from your sports career. Even if you don’t know exactly what you want to do, that’s totally okay. It will help, however, if you create some kind of goal and a plan for reaching it. Having a routine is a great place to start and can be a huge boost to your mental wellness. Your future plan might be as simple as a daily routine. And as you execute that routine, you’ll find your next steps. The goal is to have a plan and take action.

For starters, it might look something like this:
● Morning: Workout and Breakfast
● Mid-morning: Send out 3 networking messages on LinkedIn to connect with new people, at least 1 of whom is a former athlete
● Late-morning: Have a networking call with a new or existing connection
● Afternoon: Attend a networking lunch or support group
● Mid-afternoon: Take a class to deepen an existing skill or learn something new
● Late-afternoon: Journal about your experience
● Evening: Self-care activity and dinner

The above is just an example of how you might schedule your day. The goal is to get into a productive routine that will help you be more proactive than reactive.

Consider Volunteering

If you are looking for other ways to find meaning and structure in your life, consider volunteering. It is a great way to meet new people and make a positive difference in the lives of others. Not only will this help you to stay busy and make your days more meaningful, but it will also help you to feel better about yourself. It may also lead you to future opportunities or help you discover new interests that will lead you down a new career path.

 Not sure where to start? Think about your interests and then search for local non-profit or charity organizations. Ask your friends where they volunteer and what organizations they are a part of. You might even consider starting your own non-profit. There are lots of ways to contribute, make an impact, and stay connected while serving others.

Don’t Try to Find Your “Purpose” Right Away

Athletes often struggle with their mental health after retiring because they try to find their “purpose” right away. For many, their purpose is tied to their identity or their value as human beings. That purpose for many years was their sport. It was the compass for everything else. Sound familiar?

After you retire from sports, it’s normal to feel lost and a sense of loss, but it’s critical that you allow yourself grace and the space to mourn the ending of a chapter. When you try to rush to find a purpose, you are trying to rush through the healing process. As an athlete you likely focused on achievement and winning to provide you with a sense of direction, however, in most other areas of life, it’s not always quite that linear. Instead of trying to find your purpose right now, focus on developing your holistic balance in mind, body, and
soul.

To me, your purpose isn’t a singular title or achievement. There will be lots of experiences in life that will give you a sense of purpose. Stay hopeful. You will have other callings along your journey that will be revealed as you go through life. What’s important now is that you try to connect with yourself, learn to like yourself, listen to yourself, and honor yourself. It’s also important that you stay connected to others because you never know what might spark an opportunity or interest that is aligned with you.

Take Time for Self-Care and Self-Compassion

Self-care is something that many people overlook, especially high-achievers. You might feel that you’re tough enough to handle whatever is in front of you, you don’t need to slow down, and you don’t have time to focus on yourself because you have other responsibilities. However, self-care is absolutely a necessity in mental health and wellness.

Take part in activities that make you feel good about yourself — whether it’s journaling, writing, yoga, working out, going for a run, visiting a museum, listening to music, reading, or simply spending time with loved ones. If you don’t know where to start with your self-care practice, start small. Do the things that you like to do that are both healthy and productive.

Self-care isn’t just activities; it’s also intangible acts of positive self-talk and positive thinking. For example, if you’re overthinking and beating yourself up, that’s not an act of compassion or caring for yourself. If you need help with the mental and emotional side of self-care, speak with a mental health professional who can help you work through it.

If you are struggling in your transition into life after sports, please contact the Hall of Fame Health (HOFH) concierge call line at (866) 404-HOFH to find out more about treatment centers, health services, and providers. All calls are confidential. The service line is open to athletes and non-athletes. Scholarship funds may be available on a case-by-case basis through Fund Recovery. If you are experiencing a mental health emergency or require emergency assistance, please call the HOFH Crisis Line at 866-901-1245, call 911, or head to your nearest local emergency room.

Misty Buck is an athlete mental health and mindset coach and contributor to Hall of Fame Health. She can be reached at https://purposesoulathletics.com.