This article is in support of Athletes Connected’s new Life After Sports initiative to support student-athletes when their athletic careers conclude. The University of Michigan is committed to supporting former student-athletes by providing resources to finding a provider and understanding insurance.

By Will Heininger, Mental Health Outreach Coordinator

As student-athletes, we are conditioned to respond; to an opponent’s movement, to the whistle, to our coaches, to the needs of our bodies, and so on. We spend the first semester – or a couple semesters – acclimating to the intense schedules of college athletics. It can be quite an adjustment to master the demands of 6 a.m. lift, class-lunch-practice, dinner-film-study hall, and still trying to get to bed for the needed 7-8 hours of sleep per night. Oh, and that workload of being a full-time student? The actual ‘student’ part of ‘student-athlete’? We learn to adapt, and make time for that too.

You may not realize it yet, but it’s unlikely that most of us will work more hours per week in the professional world than the 70-80+ hours we spend on school, practices, competitions, and travel during our playing careers. For those who do surpass their collegiate workload in the professional world, even then it’s safe to say that their routines won’t be as physically demanding as they were in college (squats & sprints in the office, anyone?). I stress this to point out that succeeding post-playing career often comes down to working smarter, not necessarily harder, than you did in college.

When we’re busy student-athletes, it’s natural to be so focused on our own responsibilities that we fail to realize all the structured support put in place to help us succeed. Whether it’s training table, tutors, career preparation services, strength coaches, operations staff to book team travel, athletic trainers, physicians, or surgeons, we are often blessed with an abundance of resources. These benefits don’t just appear in our lives out of nowhere; they are designed to make our rides as smooth as possible, so we can actually focus on the two full-time jobs of school and sport. Speaking of full-time jobs, these services are provided by professionals – other human beings – hired by our universities to make us healthier, faster, stronger, safer, and more prepared. Don’t let it be lost on you that during our playing careers, we have as talented and dedicated a support staff as we ever will again. That bears repeating, so I’ll say it again: during our playing careers, we have as talented and dedicated a support staff as we ever will again.

Succeeding post-playing career often comes down to working smarter, not necessarily harder, than you did in college. Visit the new Life After Sport section to learn more.

When we retire from our sports, it is natural to experience loss. But let’s look a little closer at what we lose. Just a few components of these losses are:

• Structured, scheduled daily exercise
• Social connection to teammates
• Common purpose, belonging
• Prepared meals – ready when you are
• Identity as an athlete (often cultivated over 15-20 years)
• Immediate access to elite medical care

As we plan for happy, productive, successful lives after athletics, it’s important to consider how each of these potential losses relate to our well-being. The Wellness Wheel (courtesy of Wolverine Wellness) below outlines eight key components of wellbeing. While few people are fulfilled in all areas at once, the idea is that working on these areas of our lives can help us find and maintain a sense of balance and well-being. One might argue the end of an athletic career could disrupt any or all of these components in an individual’s life, depending on their relationship with their sport.

As we transition out of organized sport, how might we find replacements for the components of well-being thatour sports provided? Instead of putting pressure on yourself to ‘work harder’ in your post-playing career, I challenge you to put that effort into your own wellness. Remember, all those trainers, tutors, and doctors are no longer on demand. Your energy, mood, and ultimately your success are greatly impacted by your well-being, either positively or negatively. By building a solid foundation rooted in your wellness, not only will you be happier and perform at higher levels professionally, but you’ll understand why you’re thriving. You’ll become familiar with your own recipe for wellness, as well as what might threaten it, as you find adjust to your ‘new normal.’

With that in mind, let’s look at one potential loss, and one idea in each area of well-being to get you started on a post-playing wellness plan:

Physical

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Emotional/Mental

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Environmental

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Financial

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Occupational

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Social

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Intellectual

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Spiritual

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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. A native of Ann Arbor, Michigan, Heininger claims beating Ohio State on Senior Day at the Big House as his favorite Michigan memory.

This article is in support of Athletes Connected’s new Life After Sports initiative to support student-athletes when their athletic careers conclude. The University of Michigan is committed to supporting former student-athletes by providing resources to finding a provider and understanding insurance.

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By Jevon Moore, LLMSW, Athletic Counseling Fellow/Mental Health Outreach Coordinator

Sitting in your locker after your last game you look around and realize moments like this, surrounded by friends, peers and colleagues, may be the last time you will have this type of connection. A bond with a group of eclectic, complex, and wonderfully unique individuals all willing to work for a common goal.

You save this memory of laughter and commardery after the game and promise teammates that you will stay in touch. This may be a fleeting grasp filled with uncertainty but one fact remains: tomorrow is the first day for you as a former athlete.

“Congratulations!”

“How does it feel?”

“So… What now?”

These phrases are fired at you by every friend, family member and distant social media connection you know, forcing you to smile and regurgitate some vague, half-witted response that you would hear from a coach or star athlete after a hard fought game.

It’s true the end of an athletic career is somewhat bittersweet and emotional but the grass on the other side can be just as green. There are no early morning practices or lifts so you wake up whenever you want. Take a quick look in the refrigerator or run out and grab a quick bite; either way you can eat whatever you want. Simply said, your day is yours to do with it as you please.

Taking time to reflect on your experiences with an open mind and critical eye will give you the choice of making a change in your life that will prevent misalignment and stress.

Fast forward…

The honeymoon period is ending and you may be feeling a little different about your retirement tour. You are still free from the rigors of competition and your schedule is tailored everyday for you, by you.

Nevertheless, this freedom doesn’t feel the same anymore. These first few months after stepping away from the game are part of an “adjustment phase.” During this phase, the freedom and untethered feeling you once yearned for now reminds you of a sore muscle that won’t heal.

So how do we reignite that fire and prepare ourselves for life after sports?
Here are three steps for life after sports:

Step 1: Establish a Foundation
In the first couple of weeks and months you may find that your goals and values were crafted to fit the team and culture you were part of. Now as an individual with more freedom, it is important for you to identify those values, review them and see what still holds true.

A good foundation is just as important as knowing where you are going. So set some healthy habits and begin to craft your own preferences and values based on your goals and dreams. This type of grounding will be instrumental in the exploration and growth of your identity.

Step 2: Explore with Curiosity
While competing as an athlete, you were uniquely conditioned to evaluate, prepare and perfect strategies for future obstacles or challenges. Now, the challenges vary a lot more but you are in control of the preparation and gameplan.

From the level of effort you will give to time you will spend, each perceived challenge is an opportunity to learn more about your strengths, preferences, and identity. The simple idea and act of exploring will pay off when you begin to think about more long term solutions for your time.

Step 3: Reflect with Purpose
You’ve heard it before: “the tape doesn’t lie.” Most athletes know this quote uttered in the film room reflects some misalignment between what they did and what showed up on film. Shortly after some Oscar-winning confusion and pure befuddlement, you are left with the choice of continuing to do things your way or trying something new for different results.

Taking time to reflect on your experiences with an open mind and critical eye will give you the choice of making a change in your life that will prevent misalignment and stress.

… but first we must be grounded. The adjustment phase immediately following life after sports can be a tricky maze filled with endless choices and no clear direction. In some ways, this may feel fun and full of freedom, given the narrow and straight road you may have walked for years.

Be that as it may, if the honeymoon ends and you find yourself looking for answers, remember:

• ground yourself in your own personal values;
• explore with childlike curiosity; and then
• reflect – “turn on the film.”

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About the Author
Jevon Moore, LLMSW, is a athletics counseling fellow with the University of Michigan Athletics Counseling Team. In this role, Jevon works with the athletic counselors to assist in providing a full spectrum of care and services for student-athletes ranging from performance concerns to everyday emotional stressors. In addition to clinical care and support, Jevon consults with coaches and student-athlete support staff such as dieticians, academic counselors, doctors and trainers to ensure the most integrative care possible.

Jevon is originally from North Carolina having played football at North Carolina State University in Raleigh. As an undergraduate student he majored in industrial engineering focusing on systems management and cost reduction practices. Read “Passion, purpose and a love story” to learn more about Jevon’s journey in helping mental health awareness and support.

This article is in support of Athletes Connected’s new Life After Sports initiative to support student-athletes when their athletic careers conclude. The University of Michigan is committed to supporting former student-athletes by providing resources to finding a provider and understanding insurance.

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By Emily Klueh, LLMSW, Athletes Connected Program Coordinator and U-M Athletic Counselor

Imagine this scenario:

You’re a senior and today is the last day of NCAA competition. You’re excited, but apprehensive, and the rush of emotions has hit you like a ton of bricks. You feel a twinge in your stomach knowing your career is coming to an end and this is the last time you will be competing with your team. Thoughts flood your mind: what am I going to do with all my time now? All I know is swimming. Who will I be without it? I am not ready to leave the team.

And just like that it is over.

Personally, I was fortunate to compete in high school, college, and professionally for six years after graduation. I had a different path than many because I was able to travel the world and represent my country longer than expected. I was a swimmer, it was my life, my form of income, who I was at my core.

Competing for so long afforded me the opportunity to put effort into finding another passion and knowing what I wanted to do after I retired. I was able to grow in and through my sport which ultimately set me up to be successful when I knew it was time to retire. I thought retirement from sport was going to be easy. I was ready to step away; a choice many athletes do not have the opportunity to take. However, my retirement did not come without its struggles, and that surprised me.

It wasn’t challenging in the sense that I wanted to come back to sport or felt lost; instead, it was challenging to understand who I was away from my sport and how to use what sport taught me in the real world.

One of the struggles that I felt hit me hardest was learning new boundaries and goals. Understanding the difference between what those meant while competing and what they meant in the workforce and life away from my sport was hard.

Much of my identity was often wrapped up in my performance and who I was as a swimmer. I knew what I was good at and it was ingrained in who I felt I was. Outside of sport, that identity shift was hard.

Identities affect the way we carry ourselves through day-to-day interactions. Sport is something you do; it does not define who you are. The traits and qualities you possess make up who you are as an individual. Visit the new Life After Sport section to learn more.

I was constantly feeling as though I needed to push, do more, and show others what I was capable of, because that is what I did as a competitive athlete. Nevertheless, in the work force and life outside of sport, there are no discernible achievements like there are in sport, such as winning a Big Ten title. Winning a title or achieving a time goal is concrete — you do it or you don’t — then you reset and work again.

I found that I struggled to set boundaries and take care of myself, because nothing ever felt good enough. I was constantly looking for approval, something to measure success, and looking for it to feel similar to what I knew in sport. It isn’t the same. I had to learn that.

I’ve stumbled and took some time to find my way, but I’ve managed to keep moving. I love my job and I love what I do, but I still feel as though I am finding myself outside of my sport. I am still working to discover a healthy balance and what brings me happiness as it is different now than it was when I was an athlete. My experience with sport was an amazing ride. It was hard and brutally honest at times, but there isn’t anything I would change from my time as an athlete as every experience set me up to be successful in my life now after sport.

No matter when or why you are retiring, there may be some transition time and you will have the opportunity (and difficulty) to figure out what areas of your identity will come to the forefront.

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Identities affect the way we carry ourselves through day-to-day interactions. Sport is something you do; it does not define who you are. The traits and qualities you possess make up who you are as an individual.

Athletic identity is tricky because it affects each person in a psychological, social, and behavioral way. A few common examples include: psychologically learning to handle the ups and downs of success and pushing past the point of pain; socially learning how to be a positive teammate; and behaviorally making choices in relation to your lifestyle like eating and sleeping habits to enhance your performance. These three things all work together and inform the decision making process of an athlete.

When you retire from your sport, these will still play a part in your identity, but in a different way. As an athlete your thoughts and decisions are often driven by the fact that you are a student-athlete. When this comes to an end how do you adapt to this change?

There are two ways athletes transition from their sport. The first is through free choice, and the other is through uncontrolled circumstances.

Those who are forced to retire due to injury or other reasons may sometimes find the transition more difficult than those who choose to leave the sport on their own terms. Nonetheless, whether the retirement was planned or unplanned, the emotions tied with identity loss can creep in.

Research suggests that individuals who have a high athletic identity tend to struggle more with adaptation away from their sport once retirement is announced. For some, especially those whose retirement was unplanned and out of their control, it is common to experience the emotions of grief or loss. It can feel like losing someone or something they love. These athletes can experience the five stages of grief and loss, which are denial, anger, bargaining, depression, and acceptance. Many athletes go through the stages differently, and some may not even go through all of them.

Experiences vary from person to person, but it is helpful to recognize these emotions and understand what is happening in order to positively cope with the transition. Recognizing that these emotions are okay and normal to experience can make them more manageable. Whether you are planning your retirement or not, it is important to have a support system and coping strategies in place. A support system can mean different things to each person.

Here are some ways to identify and build a support system:
• Having strong connection with friends and family to talk about future plans and goals
• Meeting people outside sport
• Getting involved with other groups and clubs on campus or at your school
• Scheduling appointments with a counselor to have a safe place to talk through the emotions felt

Coping strategies can include:
• Remembering that your sport does not define who you are as a person
• Allowing yourself to go through the emotions you are feeling. Suppressing your thoughts can make them feel stronger. Give yourself the time to experience the emotions. Remember they will shift with time.
• Setting new goals, this can be either in school or with a new group
• Understanding and working with someone to better identify that you are more than an athlete

As always, reach out when you are struggling. There are support systems in place to provide resources and strategies to help you cope with the transition, whether you are ready to retire or not.

At some point every athlete, no matter if you are an Olympian, playing your last college game, or ending sport after high school, has to learn how to transition out of their athletic identity. You are not alone.

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About the Author:
Emily Klueh is a clinical athletic counselor for the U-M athletic department’s Performance Psychology Center. She provides direct clinical care to student-athletes, consults with coaches, conducts team presentations, creates educational programming and works interactively with support staff.

A native of Kentucky, Klueh was an elite swimmer, winning an NCAA championship, being named Big Ten Swimmer of the Year and competing professionally until 2016, while also representing USA Swimming. She earned her bachelor’s and master’s degrees from the University of Michigan. For Athletes Connected, Emily is a program coordinator.

This article is in support of Athletes Connected’s new Life After Sports initiative to support student-athletes when their athletic careers conclude. The University of Michigan is committed to supporting former student-athletes by providing resources to finding a provider and understanding insurance.

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By Rachel Amity, MSW Candidate, U-M Athletic Counseling Team

Retiring and transitioning from something that took up so much time, sweat, and emotional, mental, and physical dedication often leads to a sense of loss. You have probably gone through various phases of relief, sadness, confusion, and anxiety. I know I did.

On the one hand, I started to get used to having all this free time. I could finally go to the movies on a Tuesday or go over to a friend’s place on a moment’s notice instead of having to text back saying “I have to be up early tomorrow for practice, sorry.”

On the other hand, the novelty of that freedom eventually started to wear off, and I wasn’t sure what I was going to do long term. Even though I knew retirement was coming eventually, it still took time to figure out what else I was passionate about.

For me, it’s been years since my last game. For the most part, I’ve settled into new routines and have found new hobbies, support systems, and I am on my way to a career that I am super excited about. This is my new normal. But it took time to get here, and there are still days that I miss the competition, teamwork, and the joy after a win. While I can’t say I miss losing, I sometimes miss the motivation and drive I had after a loss.

Every athlete reaches a point when their competitive playing chapter closes. Whether this is by choice, from injury, from loss of love for the sport, or from age, many struggle to find their new path. If you’re in this situation, know that it’s normal to have a lot of questions and feel a mix of excitement, hesitation, fear, and sadness. One of the biggest things to recognize is that you are not alone. Similar to college, there are resources available to help you navigate this life change.

Whether you’re recently retired or you’re years post-sport like me, you’re probably still working to create and settle into your new sense of who you are. The nice thing about creating your version of a new normal is that it is flexible. You have the ability to try new things and experiment with your time and your interests in a way you probably haven’t in a long time. While not having the built-in supports of your team and the structure of a packed schedule can feel completely disorienting, you now have time to commit to the things you never had time to do as an athlete.

Based on my own experiences as well as stories other former athletes have shared with me, I put together a few tips that may help you adjust to your new life:

• Set goals!
  Sports gave you great goal-setting skills, so take advantage of that. Maybe it’s setting a goal to apply to a certain number of jobs by the end of the week or getting back into the gym one more day a week. For me, I lost a sense of accountability when I stopped playing, and setting goals has helped me find feelings of purpose and direction, especially on those days where it didn’t feel like I had much of either.
• Find mentors
  While you were competing, you had coaches, teammates, trainers, and many other people who were helping to guide you through your athletic career. Now that you’re looking to start a new career and discover new passions, find the people who can encourage, support, and push you the same way your favorite coach, teammate, or strength and conditioning coach did. This could be a professor, a family member, a friend, or a coworker. You’ll remember the feeling of excitement and drive when you find someone who can help bring that out.
• Find (new) trusting friendships
  For so long, athletes have a built-in support network. Even if you didn’t love all of your teammates, they were still by your side as you pushed through your workouts and practices. You probably made some lifelong friendships through your teams, which is just one more thing to be thankful about. However, I found that finding those friendships in the other areas of my life helped me transition out of the sports world. I still have friends that I played with, but I also have friends that I met in classes, during graduate school, and at work who weren’t athletes. Having connections with people through activities and from places where you weren’t always an athlete can help round out your identity and your social network.
• Journal
  Sometimes you just have to have a place to reflect on all of the things you loved and hated, the things you miss, and the things you’re grateful for. Journaling is a great outlet for those emotions. It can also be great for keeping track of goals you’re setting, or as a new hobby to experiment with.

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About the Author
Rachel Amity 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. Rachel is currently working to complete her Master’s of Social Work at the University of Michigan, where she works as an MSW intern with Athletes Connected and the Athletic Counseling Team.