Dealing with Leaving Sports
Introduction:
Athletes might not realize how much they’ll miss their sport after retirement. They may expect to miss the victory and resonant team spirit, but there are the little things too: sharing memories with teammates, coach instructions, long practice hours, physical training, and even the feeling of losing. Even though they aren't always pleasant, they come to define an athlete's identity. Not acknowledging and sharing these losses can make athletes feel less valuable and lose a sense of who they are.
Causes of Depression/Sense of Disconnection:
Major life transition: Sports retirement is a significant life change, posing a substantial psychological challenge for athletes.
Short sports careers: Due to the taxing physical demands, sports careers are often short. NFL players, for example, have an average career as brief as 3.5 seasons.
Early sport engagement: Athletes typically start their sports at a young age, shaping their identity and self-perception around it. Those with a strong identity linked to their sport often struggle more with retirement.
Hardworking and success-driven nature: Athletes, accustomed to hard work and success, may find it challenging to adapt to new roles, such as work or family responsibilities.
Physical challenges: Retirement brings about physical changes, including weight gain, mood changes, and complications in eating.
Limited exposure to other activities: Highly competitive athletes may need to become more familiar with recreational sports or exercise routines outside of their sport.
Runner’s High:
Athletes might want to replace their old routines with intense workouts at the gym because it gives a good feeling known as "runner’s high." This feeling comes from the release of chemicals called endorphins during exercise. These endorphins can help with:
Feeling less sad
Lowering stress
Feeling better about oneself
Losing weight
Easing pain
Some doctors even suggest exercise for people who feel depressed, but it's important not to overdo it. Consulting a personal trainer, especially one who specializes in sports medicine, is helpful when planning an exercise routine.
However, a ‘fitness hangover,’ similar to an alcohol hangover, can also occur if the workout renders the athlete tired and unwell. Symptoms include exhaustion, nausea, weakness, and headaches lasting up to 24 hours. Major changes, such as pauses in athletic training, can contribute to this feeling, creating a cycle of over-exercising and disappointment.
During exercise, muscles use up energy, inducing tiredness and low blood sugar. Sweating causes loss of hydration, making us feel lightheaded. Strenuous exercise can produce lactic acid, nausea, and weakness. If these symptoms persist after your workout, you might be experiencing a fitness hangover.
Tips for relief:
Get 8 hours of sleep every night
Ease up on your workout and expectations
Increase warm-up and cool-down times
Stay hydrated
Eat a light snack before exercising
Avoid heavy meals before workouts
Replenish electrolytes after exercise
Have a light snack with protein and carbs post-workout
Eat a high-carb meal within 12 hours (not close to bedtime)
Limit alcohol intake
Consult a personal trainer or sports medicine doctor
Other forms of treatment/support:
Research suggests easing the transition through:
Education and awareness: Understand sports retirement and its challenges.
Retirement planning: Plan for life after sports.
Therapy and support: Attend behavioral and cognitive therapy-based workshops.
Mental health treatment: Seek mental health support if needed.
Education and training: Access higher education or vocational training.
To fight post-athlete depression:
Acknowledge identity shift
Express your grief
Adapt your workout routine
Connect with others
Engage with sport in new, meaningful ways
Explore new activities/hobbies/sports
Ask for guidance
Although the transition may take time, channeling your competitive drive into new goals can help navigate challenges. Missing team collaboration is normal, but it can still be found through gym workouts, clubs, groups, and/or leagues.
Conclusion:
Establishing supportive measures early in an athlete's career is crucial for a seamless transition into retirement. Coaches and staff can make a significant impact by understanding the challenges associated with retirement, being open to personalized interventions, and extending support beyond the constraints of sports. With more awareness and assistance, athletes can picture the retirement phase more positively, ensuring they continue thriving in myriad aspects of their lives and continue mirroring the success they once championed during their athletic careers.
Sources:
Anderson, Brittany. “The Psychological Hurdle of Sports Retirement.” Edited by Claudia Reardon, Psychiatry.Org, 5 Oct. 2020, www.psychiatry.org/news-room/apa-blogs/the-psychological-hurdle-of-sports-retirement#:~:text=Feelings%20of%20depression%20and%20loss,the%20loss%20of%20an%20education. Accessed 05 Feb. 2024.
Ebner, Martin. “Life after Sport: Fighting Post-Athlete Depression.” Ebylife, Ebylife | Personal Training, 16 June 2021, www.ebylife.com/blog1/life-after-sport-fighting-post-athlete-depression. Accessed 05 Feb. 2024.