Life After College Sports: 8 Best Tips to Navigate Mental Struggles

Learn how to navigate mental struggles with after retiring from sports and your life after college sports. 

I recently just graduated from a 4-year university where I was a D1 college student athlete. You can imagine the absolute high I was on and the life I lived.

I was in the college dorms living with 4 other girls and surrounded by all my friends and teammates 24/7. I woke up in the 5 o’clock hour most days, practiced 6 days a week for 3+ hours and then went to class.

My life was the definition of structured. Being a student athlete requires dedication and determination. It was engraved in myself.

And just like that, it was over. 

I was now I’m in the phase of life after sports. For 4 years, I knew exactly what my life was suppose to look like and exactly who I was. I knew my goals, my ambitions and what made me happy.

Now, if you are reading this post, I can only assume that you shared some of those similar experiences and feelings.

Your entire existence and identity was being a college student athlete. That is what shaped you these past 4 years and many more before that.

But now you graduated and that part of your life is closed. Even if you were ready to move on, the journey and transition once it happens can be far harder than you imagined….at least I know it was for me.

When your life completely changes in one day and now you are expected to start a new life, that can be hard. It can feel suffocating and lonely.

You have to figure it out all again. And let me tell you, it is no easy task. It will take some struggling, some questioning and some unpleasant feelings.

However, there are ways to get through it and come out the other side stronger and better.

I can’t tell you how long it will be before you will start to feel more secure and comfortable in your new life because that involves a lot of other factors. However, I can tell you that if you read this article and do even a few of these tricks, you should start to see some improvement.

You’re life doesn’t end when you graduate college.

That’s why I have compiled 8 tips to navigate life after college sports and the mental struggles after retiring from sports that you may endure.

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How to Transition to Life After College Sports

1. Recognize the Emotional Impact of the Transition & Seek Support

Transitioning from college athletics to the real world can be an emotional rollercoaster for post-college athletes.

Many college athletes have dedicated their entire lives to their sport, and are suddenly finding themselves without the structure and identity that athletics provided which can be very overwhelming.

It’s important for athletes to recognize and acknowledge the emotional impact the transition to life after college sports. They may experience feelings of loss, sadness, or even depression. By acknowledging these emotions and seeking support from friends, family, or a therapist, athletes can begin to navigate the emotional challenges and find a new sense of purpose and fulfillment in their post-athletic lives.

2. Ask yourself, Who Do You Want to Be?

As one chapter closes in your life, another is waiting to be opened.

If you are experiencing mental struggles after retiring from sports and life after college sports, one way to help during your transition time is to ask yourself, who do you want to be? 

Many people think that during this time, you should be focusing on who you are, however, it’s likely that you don’t know anymore and one way to figure it at is to understand who you want to be and then work toward that.

For so long you were simply an athlete in college. Now that you are no longer that identity, figure out what path you want to see your life on.

A few ways you can understand what you want:

• Be curious and explore new paths
• Ask yourself what gives you a sense of purpose
• Write out your goals, values, and passions
• Read books and listen to podcast
• Ask yourself what do you envision for your life
• Try new things

3. Find a New Relationship with Exercise

Part of your job for so long was to workout and stay in shape. Some days you did it when every part of your body was telling you to stop. But you kept pushing and exercising more than you thought possible.

Your relationship with exercise might be altered because of this.

I found that there are usually two kinds of people, those that try to keep up with an intense exercise regime and those that can’t find there way back to a gym.

Both can be equally destructive. Exercising shouldn’t feel like a chore and it shouldn’t feel like the end of the world when you miss one workout.

For me, I had anxiety about losing the body I had and the strength I once possess which caused an obsession to exercise.

Being able to stay fit and healthy without having it control your life is crucial and may take time. Find what works for you and do things you enjoy.

While exercising is important. It isn’t everything.

4. Participate in Adult Sport Leagues

When you reach the point of being an athlete in college, it is clear that you have a competitive side to yourself. Your inner-self loves competition and loves winning. Maybe you just love working with a team. Regardless, sports will be part of you forever.

Just because you stopped competing collegiately or professionally, doesn’t mean you will never experience that feeling again.

Joining an adult sports league can be just what you need. It allows you to meet new people, be on a team, enjoy sports and have fun.

If you live in a large city, chances are there are already adult sport leagues throughout the city. If you live in a smaller city and can’t find a league, think about starting one.

5. Be Patient

This is a big one.

I’m the last one to talk about being patient. Waiting around is not a strength of mine. I like to be active and consistently doing something. That pretty much sums up the life of student athlete.

When I was adapting to life after college sports, everything slowed down. I have found that the real world operates VERY slowly.

Getting a job seemed to take forever and there was a whole lot time of waiting around and filling up time. It can, and most likely will take months to secure your first job. However, it doesn’t reflect on your value or worth in the world. It just takes time.

You just have to be patient and keep working toward what you want. It may not happen overnight.

During this time, you may have to try new hobbies and find a way to spend your abundant of time during the day.

6. Listen to Podcasts

The first time I realized just how different my life was and how my brain was still wired to be a D-1 athlete, it was almost 2 months after graduation. I took my own unhappiness and life struggles out on the person I care most about.

I was really upset so I went on a walk, put on a podcast and just listened and really thought about my life. The podcast was On Purpose with Jay Shetty featuring Lili Reinhart about living with anxiety and allowing yourself to feel all of your emotions.

That single episode allowed me to start accepting my feelings which I had been neglecting. It was really transformative and gave me a little bit of clarity with where I was in my life and my feelings.

If you are looking for a podcast that gives you amazing tools and advice for living life, I highly suggest you check out his podcast.

However, there are a TON of podcasts out there so pick a (or multiple) that really resonates with you and try it out!

7. Adopt a Pet

About a month after graduation I adopted the sweetest, most precious cat named Louie (pictured above) and he quickly became my little support animal.

He was always there and craved almost as much attention as I did (at least that’s what my boyfriend says).

Being an athlete, you have almost no free time between classes, practice, traveling for competitions and more. And then, when you weren’t doing any of that, you were sleeping. But your life after college sports might leave you with a little extra room for a furry friend.

*Important reminder: Any animal takes work and deserves a good home. Be sure to factor in what you will do with your pet during future travel, the type and size of animal you will get based on size and amenities of it’s living environment, and more before adopting. 

Before getting a pet, ask yourself:

• How often am I planning on traveling and will having a pet affect this?
• Can I provide a comfortable living environment for the pet?
• How will I cover any vet/medical bills?

8. Writing in a Journal

Journaling is great way to express your feelings and emotions and get them outside your body and head.

Keeping a journal can help your life and emotions feel more composed when they are not. Journaling is a space to reveal your private thoughts and emotions.

It can help you de-stress and relax. You’d be surprise how much better you feel once you get all your feeling out.

Journaling gives you the ability to process your emotions in a safe environment. If you want to get more into journaling but don’t know how to start, check out these 18 powerful journaling techniques.

I hope this post as helped!

Remember that you are not alone. I have been through the same thing and would love talk to your more about life after college sports. If you have any comments and questions, feel free to send me an email or comment below.

“Often when you think you’re at the end of something, you’re at the beginning of something else.” –Fred Rogers