Category Archives: Resources for Help

When Your Career Ends, What to Do with Your Athletic Identity

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By Dr. Jeff Porter, U-M Director of Student-Athlete Alumni Relations and Former Olympic Athlete

The moment is quickly approached; much faster than anticipated. You spent years perfecting your athletic ability and cultivating and crafting your athletic identity to reach the pinnacle of success as an athlete. With the end of your athletic career, are you now supposed to let go of that identity and become someone else? Is that even possible?

There are traits of my athletic identity that propelled me to success after my athletic career ended, and I am of the belief that you do not need to let go of your athletic identity, but rather redirect your focus. I am not saying this is easy but will certainly pay dividends in the long run.

I went from being a collegiate student-athlete to an Olympic athlete to a retired athlete, and the transition is still challenging.

One of the hardest mental barriers I have had to manage is how to maintain my athletic identity. I was known as an athlete for so long that I began to internalize that identity until a mentor of mine told me plainly that being an athlete is part of who I am, but it does not define all that I am.

It certainly took a while for me to accept those words, but they ring true now more than ever. I was an athlete and competed at the highest levels, but I am more than that.

Once you are able to find comfort in the fact that you were an elite level athlete, but that was not and is not all that you are, understanding how to adjust your athletic identity can be a bit easier. Although retired, I still have not lost that competitive edge and I don’t think that will ever disappear. The purpose of this piece is to learn how to direct that attribute into something that can be productive and help you develop beyond the last game, meet, or match.

the point is that athletics does not define your identity. It is simply something you do. As I have learned, I am much more than an athlete.

Below are some of the things I have used to transition into this non-athlete life, while still maintaining some sort of athletic identity.

Find another activity you like doing
After I retired from competing, I had little to no interest in doing sprinting workouts to stay active, but I did enjoy weightlifting.

For some reason, I have always found weightlifting to be therapeutic for me and have continued to do this long after my retirement. I encourage you to find activities that keep you active and that you actually enjoy doing.

For some it may be climbing, and others may enjoy biking, but the key is to stay active. Because I have been a competitive person my entire life, I cannot simply turn that off, so I use the competitive spirit to either compete with myself or create “friendly competitions” with my friends. These “friendlies,” as they have come to be known, help me stay fit while maintaining that athletic mindset.

I have even taken up various forms of martial arts because it provides another activity that I can dedicate time to learning how to perfect, similar to what I did as an elite athlete.

Find a way to stay involved in sports
Beyond working out, I have found that I can coach kids or volunteer to serve on committees, which helps me stay around the sports world without being an athlete.

Many athletes that I have come into contact with fail to realize the vast array of positions and activities they can be engaged in without being an athlete. I personally serve on several athlete committees within the United States Olympic and Paralympic Committee (USOPC) that continue to keep me connected to the sports communities that I was a member of.

Nonetheless, there are many opportunities former athletes at any level can do that will keep them connected. I encourage you to find the right fit for you.

Jeff Porter (right) meeting with President Obama.

Discover your new passion
Like many athletes, I have spent countless hours over multiple decades trying to perfect myself as an athlete without giving much thought to what happens when I am no longer competing.

If you asked me 10 years ago what I was passionate about my answer would have been simply, “running fast.” I was investing a considerable amount of time, effort, and financial resources, and running fast was my sole passion.

I quickly discovered that when I was not training, I had a significant amount of free time to myself and was usually bored. During those moments of complete boredom, it dawned on me that I needed to figure out what else I enjoyed doing that was not athletics related.

I began reading books that seemed interesting and explored post-athletic career options. I found out that I had a passion for learning and teaching others. This led me to explore pursuing advanced degrees while continuing my training and preparation for the Olympics.

I was grateful to find something to do other than sit around and think about my competitions all day, which I believe greatly helped my performance in the long run because I was more relaxed.

Find a mentor (or mentors)
Having several people in my life that I can trust to provide me with guidance, who challenge me but also have my best interest in mind, continues to be a valuable asset for me.

These people all have unique skill sets and backgrounds but they have invested in me and my continued growth as a person. The value in having mentors is that they can challenge your commonly held beliefs about yourself and push you to think about how to get better both in and outside of the athletic arenas.
Because of their experience, mentors can offer you words of wisdom or help guide your career path. You can learn from their experiences without having to learn those lessons the hard way.

I had to understand that just because I competed in an individual sport did not mean that I had to try to figure everything out on my own. That would have been inefficient and a complete waste of time. I trusted that my mentors had my best interest in mind, especially when they told me things that I did not want to hear; for example, “You need to prepare yourself, because one day you will not be competing.”

They continued to remind me that I am more than my sport and encouraged me to discover things about myself that I didn’t even know. For these reasons, I always encourage athletes to get a mentor because this transition is already challenging enough, why go it alone?

Start Early
Whether you are beginning your last year of competition or you are in the middle of your best athletic performances, preparing for the eventual identity shift early will be advantageous.

It is easier to think, plan, and act before you finish your competitive career versus when you are already done and trying to figure out, “now what?”

Well before I knew I was going to retire, with the help of my mentors, I began considering who I am and what I will do once I could no longer compete. The good news is that I started this inner reflection while in the midst of some very good competitive years.

After figuring out who I was and what I wanted to do, I started to plan.

I went back to school for a series of advanced degrees. I became involved in sports committees. I started coaching. And I was looking for a career that I could enjoy.

This was all done knowing that sooner or later there would come a time when I had to leave the athlete identity in the past and identify as something else.

I approach my non-athlete life with the same tenacity as I did when I was competing which has helped that transition as well. I encourage you to recognize that you were a competitive athlete (maybe even one of the world’s best), which is something to be celebrated.

Nevertheless, the point is that athletics does not define your identity. It is simply something you do. As I have learned, I am much more than an athlete.

About the Author
Jeff Porter, Ph.D., is the University of Michigan Athletic Department’s Director of Student-Athlete Alumni Relations & Premium Seating Associate. Dr. Porter is a native of New Jersey and the current sport administrator for the U-M track & field and cross country programs, for which he competed during his undergraduate studies.

Dr. Porter graduated with a B.A. in Kinesiology in 2007 from U-M, an M.A. in Higher Education in 2011 and a Ph.D. in Educational Leadership in 2017 from Eastern Michigan University.

The 2007 NCAA Champion in the 60m hurdles and a three-time NCAA All-American, Dr. Porter won the 2007 Big Ten Medal of Honor. He qualified for the 2012 and 2016 Olympic Games, held in London and Rio De Janeiro, respectively, in the 110m hurdles.

Dr. Porter concurrently serves as Chairman of the Athletes Advisory Committee for U.S. Track & Field (USATF) and as a member of its Board of Directors. He is involved in the USATF’s planning of the 2022 World Athletics Championships to be held in Eugene, Oregon, as well as the 2028 Olympics, to be held in Los Angeles.

Additional Resources

  • Life After Sports Section
  • Athletes Connected Get Support Page

    • Handling Seasonal Affective Disorder and Isolation During a Pandemic

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    Athletes Connected’s COVID-19 series tackles a common winter malaise: Seasonal Affective Disorder. Coupled with the isolation associated with the pandemic and a unique combination needs to be addressed.

    By Jonah Silk, LLMSW, Athletic Counseling Fellow

    Have you noticed in the winter that you do not feel as motivated for lifting? Or maybe your sleep pattern is off? Is it harder to get going for a morning practice, or for a night class, now that it’s dark and cold?

    Some people notice they experience symptoms consistent with depression that are related to changes in seasons. You may have heard this referred to as Seasonal Affective Disorder (SAD), or seasonal depression. Seasonal depression often begins and ends at about the same time every year.

    You may notice as the winter goes on the feelings you are having are getting worse, at the same time you have other responsibilities.

    In most cases, seasonal affective disorder symptoms appear during late fall or early winter and go away during the sunnier days of spring and summer. Less often, people with the opposite pattern have symptoms that begin in spring or summer. You may notice as the winter goes on the feelings you are having are getting worse, at the same time you have other responsibilities.

    During the pandemic, it is common to be carrying a greater emotional load than usual. Yet, with school, athletics, and work, we are still expected to perform. It is OK to need some help. Even if you don’t have SAD, you may notice changes with the season and the daylight, especially with increased isolation this year due to the pandemic. Many of us are experiencing additional challenges to our mental health with less in-person interaction and screen fatigue.

    Signs and symptoms of SAD may include:
    There are a variety of symptoms that may indicate seasonal depression. These may include:

    • Feeling depressed most of the day, nearly every day;
    • Lost interest in activities you once enjoyed;
    • Low energy and problems with sleeping, or experienced changes in your appetite or weight;
    • Feeling more sluggish, agitated, hopeless, worthless, or guilty;
    • Having difficulty concentrating, or;
    • Having frequent thoughts of death or suicide.

    What can you do? Here are some treatment options.
    The good news is there are many skills, tools, and treatments available for those diagnosed with or struggling with symptoms of seasonal depression. Remember it is OK to not feel OK. Here are some things to consider:

    1. Get support from a mental health professional. If you think you may be depressed, consider seeing an athletic counselor.
    2. Big goals are hard to achieve overnight. Break large tasks into small ones, set priorities, and do what you can in the present moment.
    3. Cook, and eat healthy, well-balanced meals.
    4. Stay away from alcohol and drugs. These can make depression worse.
    5. Let your family and/or friends help you — but do not use them to replace therapy.
    6. Exercise consistently; During the pandemic it is harder, but in addition to the workouts given to you by your team, there are limitless online videos you can seek out, including yoga. You may also try cycling, hiking, or another outdoor, socially distanced activity with a friend.
    7. Spend time outdoors in the sun when possible. There are many trails around town including the Nichols Arboretum that are beautiful to walk even in winter. Or walk around town looking at the murals and graffiti art.
    8. Study on a patio or at a coffee shop that now have heaters outside during the pandemic. 
    9. Connect with family and friends, whether in person or via Zoom
    10. Keep a normal sleep and waking schedule
    11. Use Vitamin D supplements, but always consult with your physician before taking new supplements
    12. Mindfulness and meditation — Here are three helpful videos
        Meditation
        Mindful Self-Compassion
        The 10-Second Breath
    13. Gratitude Journaling
    14. Spend time with pets or connecting with nature
    15. DIY Projects, creative projects, arts and crafts. 
    16. Watch television shows, documentaries, and movies, listen to podcasts or music, read books, or other hobbies that you enjoy
    17. Engage in light therapy by sitting in front of a special therapy lamp (10,000 lux or more) for 30-45 minutes a day.  It is typically most effective to use these first-thing in the morning. Learn more about light therapy.

    Additional Resources:

    About the Author

    Jonah Silk is the Ehrenberg Family Fellow of Athletic Counseling as part of the U-M Athletics Counseling Team. After moving around the East Coast in his youth, Jonah graduated from Drew University in Madison, New Jersey, with a bachelor’s degree in Political Science and a minor in Holocaust Studies. He played for the varsity soccer team and had some stints abroad in Spain and in Sweden before settling into coaching in New Jersey. Jonah moved to Ann Arbor in 2018 and earned his Master’s Degree in Social Work from U-M in 2020. Jonah interned at the Judson Center in Warren, Michigan, prior to joining the athletic department. Jonah enjoys playing hockey and still tries to skate over at the A2 Ice Cube when he isn’t playing with his dog Jasper.

    Managing Long-Term Stress, Fatigue and Trauma

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    Athletes Connected continues its resource stories for athletes coping during the COVID-19 pandemic. This story is about dealing with long-term stress, fatigue and trauma as a student-athlete.

    By Will Heininger, Depression Center Outreach Coordinator

    Let’s state the obvious right away; we are going through some, uh… weird times. (Unprecedented has lost its meaning at this point.) 

    No one knows quite how to cope, or manage, or plan for what’s next, with so much uncertainty about the present and the future. What will the rest of this school year be like? When will there be a vaccine? When can I hug my loved ones again? When can we play our sport, and have a full season again? Will life ever get back to normal?

    Uncertainty is often accompanied by stress. Loss is often accompanied by trauma. And prolonged stress often comes with fatigue. We know that the accumulation of stress over time–without proper outlets to alleviate that stress–is not good for our brains or our bodies, and can lead to more serious health conditions, including mental health issues.

    Having the ability to tap into an inner state of calm, on demand, is an invaluable tool. Whether we’re feeling anxious about school, sports, social situations, or we just notice feeling worked up, practicing mindfulness proactively can help us navigate adversity as it arises.

    So what can we do? How can we engage in our own lives, and approach our day-to-days in ways that minimize the accumulation of stress? Possibly even in ways that are enjoyable?

    While there is no exact formula for wellness, the ideas below are based on evidence specifically related to stress, mental health, and well-being. As you read on, consider implementing one or more of the tool/strategies in your own life:

    Managing Thoughts
    Managing thoughts begins with noticing them in the first place. “What is my brain thinking? What thoughts are actually going through my mind?”

    There is an abundance of evidence that our thoughts directly impact our feelings, or emotions, which then impact our choices, actions, and behaviors. We also know that as human beings, we experience ‘distorted’ or untrue thoughts, every single day. (Our brains aren’t perfect!)  By noticing our thoughts up front, or seeing them at distance, we give ourselves a chance to evaluate those thoughts: “Is it true? Is it helpful? Is there a more accurate way I could rephrase it?” 

    Another way of approaching distorted, or troubling thoughts, is utilizing a “Best-Worst-Most Likely” approach, which allows us to consider a range of possible outcomes, as well as the probability of those outcomes.

    Developing your Mindfulness Practice & Inner Calm
    Simply paying attention to our thoughts is a form of practicing mindfulness in itself. Deep breathing is another way we can practice mindfulness, as are yoga, journaling, spending time in nature, listening to music, and even eating. There are countless ways to practice mindfulness, and tremendous benefits available when we do. 

    Mindfulness can help reduce rumination and stress, improve our focus, make us less emotionally reactive, more cognitively flexible, and even more satisfied in our relationships – among other benefits – according to the American Psychological Association.

    Having the ability to tap into an inner state of calm, on demand, is an invaluable tool. Whether we’re feeling anxious about school, sports, social situations, or we just notice feeling worked up, practicing mindfulness proactively can help us navigate adversity as it arises.

    Aligning Multiple Forms of Support
    Just as a stool with only two or three legs – or supports – is less stable than a stool with five or six, having multiple forms of support in our lives can help keep us steady and balanced as individuals in the case that one or more is removed. 

    These supports, or legs of the stool to stick with the analogy, can and should be diverse in nature. Our sports can provide us support, both from the exercise, and from the meaningful relationships we develop.

    Additional relationships, like those with our families, academic cohorts, and friend groups, provide further supports, as do healthy personal habits related to nutrition, sleep, and recovery. For many, regularly speaking with a mental health professional is a tremendous form of support, especially during turbulent times. Religious groups and spiritual practice serve as further examples.

    Staying connected with friends and loved ones is a great way to strengthen those bonds, in the same way working out is a great way to strengthen your muscles. We cannot always control what happens in our relationships, just as we do not control when we get injured in our sports.

    We can, however, proactively align multiple forms of support for ourselves. That way, in the unfortunate event that we lose one or more of our supports – or some legs of our stool become compromised – our stool is still standing, and we are able to cope, navigate adversity, and function effectively.

    Additional Resources:

    About the Author

    Will Heininger is mental health educator and public speaker for the University of Michigan Depression Center, openly sharing his story of overcoming major depression and anxiety during undergrad, while playing football at Michigan. After hiding his illness at first due to stigma and ignorance, he received life-changing treatment and care from the Athletic Medicine staff, and was able to thrive for the majority of his time at Michigan. He would go on to help found Athletes Connected in 2014.

    Since first sharing his story at the Depression on College Campuses Conference, Will has spoken with over 100,000 people across the country, helping to bridge the gap between what science and medicine have learned about mental health and well-being, and what society actually knows and uses. In addition to athletes of all levels, Will works with schools, athletic departments, communities, and corporations to improve mental health outcomes. Heininger is a native of Ann Arbor, Michigan.

    The Unavoidable Worry of the Unknown

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    Athletes Connected continues its resource stories for athletes coping during the COVID-19 pandemic. This story is about dealing with worry, stress and anxiety due to a postponed season.

    By Rachel Amity, MSW, Athletes Connected Program Coordinator

    Worry and stress have been seemingly unavoidable in recent months. For many of us, it may feel like there are considerably more unknowns than we are used to in the current coronavirus pandemic.

    We may typically feel anxiety about an upcoming exam, a first date, a big game, or what we’re going to do after graduation.

    when we worry excessively, or have chronic anxiety, we may start to over-contemplate worst case scenarios. When our worry is excessive or we find ourselves jumping to these conclusions, the worry can stop being useful.

    These days, there are added stressors such as postponed seasons, financial impacts due to the pandemic, and stress from isolation and social distancing.

    Though these situations are all different and may cause different levels of anxiety, they all have something in common: the outcomes are unknown. By nature, worry and anxiety are future-oriented states. Stress and worry can be useful by helping us prepare; they allow us to consider possible outcomes and consequences, can motivate us, and can signal that something doesn’t feel right.

    Nevertheless, when we worry excessively, or have chronic anxiety, we may start to over-contemplate worst case scenarios. When our worry is excessive or we find ourselves jumping to these conclusions, the worry can stop being useful. Below are some questions to consider to help determine whether your worry is useful, or if it is only serving to increase anxiety levels.

    Think of a situation that is causing you anxiety. Ask yourself:

    1. What is the best case scenario in this situation?
      1. Some of us are experts in identifying the worst case scenario, so much so that we can forget to consider what other possibilities are. Approach this from a perspective in which the best case scenario is equally as probable as the worst case scenario.
    2. What is the worst case scenario?
      1. This might be the easiest response to come up with. Our brains can be pretty good at this one, especially when we’re already anxious about the outcome. 
    3. What’s the most likely scenario? 
      1. In many cases, things fall somewhere between best and worst. For example, if you are nervous about an exam, the most likely scenario may be that you get a B-. Not an A (the best case), but also not a failing grade (the worst case). 

    Now that you have considered each of these questions, let’s revisit the worst case scenario. In the event that this comes true, what would you do to cope with it?  What tools do you have to deal with this? Where or who do you go to for support? 

    Have there been times in the past that things didn’t go as you hoped or planned? How did you manage those situations? 

    Example scenarios:

    Let’s consider the scenario that your season is postponed. Every person will react differently to the same situation. One person may approach that situation from this perspective:

    Best case scenario:
    My season is postponed for now. I’m upset, but I recognize my teammates and I won’t have to worry about traveling and getting infected. In the best case scenario, we will still get to spend time together as a team, socializing and staying in shape, and we still have hope of possibly playing in the spring instead of in the Fall. 

    Worst case scenario:
    My season is canceled, I’m devastated, and I feel like I have lost my sense of purpose on campus. I won’t be able to access training facilities and I won’t be able to see my teammates and/or my family as much as I want to. This cancellation also means I might not get a chance to compete at this level again.

    Most likely:
    My season is postponed, and I’ll be really sad, maybe even angry. It will be difficult for me to figure out how to spend all of my time and to be without the same training regimen and competitions, but I have been coping with the pandemic throughout the spring and summer so far, so I will be OK. I will also be able to dedicate more time to my classes this semester, and I’ll have more free time to explore other interests that I have not had time for because of sport. 

    If the worst case does come true, I know I can talk to my athletic trainer and my strength and conditioning coach to help me come up with a plan to keep me as fit as I can in the circumstances. I also know I can talk to my family, friends, and roommates when I’m feeling stressed, especially because I’m pretty sure most of my teammates will feel similarly.

    Another person may approach the same situation from this perspective:

    Best case scenario:
    My season is postponed and I’m relieved. I have been experiencing significant anxiety about competing this season, and honestly I feel more comfortable knowing I won’t be playing. Of course, I am still disappointed about missing a season, but I will be less stressed not competing than competing. I am also looking forward to being able to focus on academics more since this year is going to be tough academically.

    Worst case scenario:
    My season is canceled and I am relieved at first, but it ends up being harder than I think it will. In the worst case scenario, I worry that the relief will wear off and I will be very upset and end up out of shape by the time I need to compete again. I also worry about expressing my relief to teammates and coaches who I know want to play this season.

    Most likely:
    Chances are it will be a mix of both of these. I will probably feel relieved, but it will probably also be difficult and sad, especially since I know some of my teammates will be very upset about the season being postponed. My academics may benefit from more time, but it will be a transition since I’m not used to that sort of schedule – although I did get some practice with it in the spring and it turned out OK.

    If the worst case does come true, I will rely on my teammates because I know that they will feel similarly. I know I can talk to my family and my athletic counselor about my concerns as well. I will also keep using the Calm app and listening to music in moments where I feel worried or upset.

    As you can see from these two examples, there are common themes and feelings, but the exact best and worst case scenarios are noticeably different, as are each person’s coping skills and tools.

    It’s important to remember that, even in the exact same situation, people will respond and react differently.

    We can’t always control the situations causing us to worry, the outcomes, or how other people respond–in fact, not being in control is often why we’re worrying. But, we can control how we respond to situations. 

    Additional Resources:

    About the Author
    Rachel Amity is the Athletes Connected program coordinator and a member of the U-M Athletic Counseling Team. Previously, she worked as the MSW intern with the athletic department. Rachel is originally from Corvallis, Oregon, where she grew up playing soccer, volleyball, and lacrosse. She graduated from Lewis & Clark College with a Bachelor’s in Psychology, where she also worked as a student athletic trainer.