Mental health and the transition out of sport

In this month’s column on specific areas of mental health and performance, John addresses the mental health challenges athletes face when retiring from sports and provides guidance for navigating this significant life transition. A link to further resources is provided at the end of the column.

Mental Health and the Transition Out of Sport

For many athletes, sport is more than something they do, it’s a central part of who they are. The structure of training, the pursuit of excellence, and the shared purpose of representing their country often shapes every aspect of life. Yet when it comes time to retire, whether by choice, injury, or circumstance, the transition can be one of the most emotionally complex and challenging periods an athlete faces. While retirement marks the end of competition, it also begins a deep personal process of rediscovery that can significantly impact mental health and wellbeing.

The Hidden Strain of Transition

Leaving sport often brings a mix of emotions – relief, pride, uncertainty, and sometimes grief. Many athletes describe a sense of disorientation, as if the ground beneath them has shifted. The routines, goals, and communities that once provided direction and meaning may suddenly disappear. Without that structure, athletes can struggle to find balance and purpose.

Identity loss is one of the most profound challenges when transitioning out of sport. When self-worth is tightly bound to performance or public recognition, stepping away can lead to a feeling of emptiness or lack of direction. It’s not uncommon for athletes to experience symptoms of anxiety, depression, or low motivation as they navigate this period. Socially too, retirement can bring changes, team environments dissolve, relationships evolve, and the athlete’s sense of belonging can be disrupted.

Prevention Through Preparation

The good news is that much can be done before retirement to build resilience and prepare for the transition. Proactive conversations with HPSNZ Psychologists can play a vital role in this process. These discussions help athletes explore their sense of self, clarify values and life preferences, and develop interests and goals beyond their sport. By fostering psychological flexibility early in their careers, athletes can strengthen their ability to adapt to adjust later on.

Engaging in regular check-ins about long-term plans, emotional wellbeing, and life outside of sport allows athletes to build the skills and self-awareness needed for long-term success. Prevention in this context isn’t about avoiding difficulty; it’s about developing the strength-based tools to face change with confidence. When athletes view their psychological development as part of performance preparation, transitions become a natural extension of growth rather than a crisis.

Navigating a Healthy Transition

• Acknowledge the change: Recognise that transition is a normal and meaningful part of the athlete journey. Give space to process feelings and celebrate achievements.
• Explore identity beyond sport: Reflect on the strengths, values/preferences, and lessons developed through sport that can transfer into new pursuits.
• Stay connected: Maintain relationships within the sporting community while also building connections in new environments.
• Seek guidance and support: HPSNZ Psychologists can assist in developing strategies for coping, goal setting, and redefining purpose.
• Create a new sense of purpose: Identify what motivates and fulfills you beyond competition—career pathways, education, or community involvement.

Looking Forward

Transitioning out of sport is not about losing what once defined you, it’s about evolving. The planning, discipline, and resilience cultivated through years of training remain powerful assets. With preparation, open conversations, and professional support, athletes can move confidently from a life in sport to a life after sport that continues to reflect their purpose, values and strengths.

Additional Resources

Retiring from elite sport? Consider seeing a psychologist – Andy Murray did

Hanging Up the Cleats: How to Transition Out of Sports

It’s not just retiring athletes who need mental health support – young sportspeople need it, too

Preparing elite athletes for transition to life after sport should begin in childhood