Search
Close this search box.
Search
Close this search box.
Facebook Youtube Instagram Linkedin Pinterest
Facebook Twitter Youtube Instagram Linkedin Pinterest

9 Tips for Coping with the End of Sport

Athletes

Jessica Bartley headshot.Are you coming to the end of a chapter in your sporting career? Maybe you’re a high school senior who isn’t planning to continue with your sport in college. Perhaps you were injured and need to take an extended break from the sport you’ve been playing for a decade. Or maybe you’re graduating college and starting a career outside of sport.

Moving on from the familiar sporting environment you’ve been in for years can be a huge challenge. But Dr. Jessica Bartley, senior director of psychological services with the U.S. Olympic and Paralympic Committee and a former collegiate athlete, has a few tips for navigating the end of this season in your life.

 

1. Understand that everyone will have an “end of sport” moment

Whether you’re an Olympic medalist or a high school athlete, the end of sport—or at least, the end of a specific moment in your sporting career—is inevitable. This isn’t a good thing or a bad thing, says Bartley. However, how you let it affect you and define you can be detrimental or positive to your overall well-being. “It’s natural to feel a bit lost at first,” she adds. “And you may struggle to find what’s next for you, especially if it’s an unexpected transition, like those stemming from a serious injury. It’s not abnormal for athletes to struggle with their mental health at this point, even if they’ve never had problems before.”

 

2. Talk about what will happen next

This transition also requires you to both be in the present and project the future. “The trickiest part is thinking about what’s next, while staying focused on your sport now,” Bartley says. “But even if you’re not thinking about it consciously, it’s likely still in the back of your mind. It’s a huge oversight to not think about it at all and to not think that there will be life after sport. Thinking about it now also helps if you have an abrupt stop in your career, like an injury. If you’ve already thought about some of the things you would like to do after sport, or you’re using sport as a springboard for something else, you’re going to be in a better spot.”

 

3. Check in on your current coping strategies

If you’ve already stopped pursuing your sport, or you’ve made changes to your lifestyle because sport as you know it is coming to an end soon, you may have developed some coping strategies already.

“When they first leave sport, a lot of athletes tend to try to experience a lot of the things that they feel like they missed out on during high school or college,” says Bartley. This can look like partying, drinking, unhealthy eating, staying out late—all things that you may have avoided because you were focused on your athletic development. While spending time with friends and developing a strong social life is positive, be aware that it’s easy to fall into unhealthy patterns if you’re trying to ‘make up for lost time.’

 

4. Find a bucket list goal to go after

If you’re still playing your sport, but you know that graduation day is looming, it might be time to make a bucket list of things you’re excited to try that you can’t do right now because of your sporting life. For Bartley, when her collegiate athletic career came to an end, she struggled to find what was next. Fortunately, an opportunity to study abroad for a semester came up, and she was able to change her environment entirely. “I was able to see that there were these opportunities that I didn’t have before because of sport,” she says. “It was helpful to find these other interests to pursue.”

 

5. List your transferable skills

At TrueSport, we often talk about how sport can teach far more than skills and drills: it teaches life lessons that offer value on and off the field of play. “During this change, I talk to athletes about their transferable skills,” says Bartley. “Often, athletes worry that they don’t have a resume, but longtime athletes have so many valuable skills that transfer to any workplace. Time management, resilience, leadership, teamwork, work ethic, commitment—the traits and characteristics that make you a good athlete translate to the real world as well. Understanding that you have these skills can help you hold on to your identity, even as one part of it changes.”

 

6. Find a new way to move

After the end of sport, it’s tempting to quit sport or fitness altogether. But we know that for both mental and physical health, continuing a movement practice is important. For some athletes, sticking with your current sport in a different capacity, such as finding a recreational soccer club after playing collegiate soccer, will be rewarding. For other athletes, it can be hard to shift from the competitive arena to recreational sport, so finding a new way to move your body may be a better idea.

“To find a new sport to pursue, think about what you loved about your sport: Was there an aspect of training, like running laps or doing strength at the gym, that you really enjoyed? In that case, maybe working towards a 5K or sticking to strength training may be a good option,” says Bartley. “If you liked being active with other people, try finding a group workout class or a running club to join.”

 

7. Seek professional help

Transitions in life can be hugely challenging, especially if you feel like you’re navigating this moment entirely alone. Seeking professional help—from a school guidance counselor, sports psychologist, or even a trusted coach, parent, or mentor—can be an important piece to the puzzle. “Being able to talk to someone about how you’re feeling is super important,” says Bartley. “We have an epidemic of loneliness in the United States right now. But, if you can connect with someone and open up, that will help.”

 

8. Cultivate a strong social circle

“Having a mix of people in your life who can relate to what you’re going through and support you is helpful,” says Bartley. “This could be family, it could be friends, it could be acquaintances, and it could be folks in school. This mix of people in your life tends to help you find the best balance.”

If you’re leaving your sport before your teammates, or if some of your teammates are turning pro while you’re exiting the sport, it’s easy to drift apart. Sometimes, that’s okay. But if you want to remain friends with your former teammates, Bartley acknowledge that it may be awkward at first as you find new ways to connect, but it’s typically worthwhile. “The relationship may change but look for what you can still do together that you’ll all enjoy,” she says. That might look like sticking to your post-game movie nights on Fridays, or planning a regular call to catch up.

 

9. Know that it’s okay to leave your sport (or take a break)

Baseball cleats and other gear hanging in a closet.For some athletes, the end of sport is a choice, and one that you’re feeling guilty about making. Perhaps you loved volleyball in high school, but as a college sophomore, you no longer want to play and are feeling burned out. In our culture, there’s a mentality of ‘hustling harder,’ or ‘no pain, no gain,’ and that can often be detrimental to athletes.

“While grit and resilience are really important, there is a balance that needs to happen with self-care,” says Bartley. “Our bodies need rest, they need recovery, and we’re starting to learn just how important mental health is for athletes.” Taking a break for a season may actually set you up for success next year, or you may realize that you like moving your body more than playing competitive sport. Very few top-level athletes have a linear path in their sport. There are detours along the way, and that isn’t a bad thing.

______________________

Takeaway

The end of sport doesn’t have to be the end of your life as an athlete or a complete loss of your identity. While it’s normal to need to take time to mourn the end of this chapter in your life, it’s also important to realize that there are so many facets of sport and general fitness beyond the competitive arena you’ve been in.

Related Content

Loading...
1 2 … 34

Join Us

Subscribe
Shop TrueSport
Host TrueSport

TrueSport logo without icon in white.

© 2025 TrueSport | Privacy Policy | Terms of Use | Sitemap

Goal-Setting Lesson Video Transcript

Hi. I’m Trevon, Trey, Jennifer. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top. In the bottom roll of my pyramid of goals I listed goals such as obtaining my bachelor’s degree, becoming a scholar athlete award recipient, and becoming an All-American. The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one. Now I’ll be the first to admit that not every goal that I listed on my pyramid was accomplished, but seeing my goals every day when I went to bed, I was able to push through the days that I felt like doing nothing in hopes of achieving the bigger picture. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

Body Image Lesson Video Transcript

Hi, I’m Kara Winger, Olympic javelin thrower, and true sport athlete. Today I want to talk to you about body image and I have three things I’d like you to know. First, healthy thoughts often lead to healthier bodies. Second, there are varying body types and no one’s body is exactly like another. And third, true beauty goes deeper than the skin. As a multi-time Olympian, I’ve experienced a lot of variation and progression in my training. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. I’m talking to you about body image today because sometimes even with the best of intentions and a common goal in mind, the changes you make to your training habits can prove to be detrimental if made for the wrong reasons. In the lead up to the 2012 Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

So I changed my diet. I went along with what I was being told to do, even though I’d had great success at a slightly heavier weight and higher body fat percentage, and became much leaner than ever before. It seemed like a successful change at first, but I didn’t have nearly the results I’d had before. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the 2012 London games. The takeaway for me, and hopefully for you, is that it’s important to know what works for you and your body and to not compare yourself to others. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day.

I’ve learned what a properly balanced meal for my body looks like and I recognize food as the fuel that keeps me throwing. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. We only get one and it’s amazing to discover how many things our bodies can do. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

A Good Sport Lesson Video Transcript

Hi, I’m Izy Isaksen, Team USA, Modern Pentathlon, Olympian, US Army Sergeant, and True Sport Ambassador. Today, I want to talk to you about being a good sport. There are three things I’d like you to know. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I would overhear spectators and teammates asking, “Who’s the better athlete,” and “Who’s going to beat the other.” Instead of letting outside pressures create a negative experience for us, I chose to practice winning and losing with grace and respect. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. So, no matter what situation I encounter during competition, I know it’s important to always treat people with respect and be a good sport. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there.

What Kind of Coach Do You Want to Be? Video Transcript

Edwin Moses: You’re a coach. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. And wanting all of that, of course, that’s good. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know.

You have the ability to affect even deeper change, to take what’s in your hands and do something even more extraordinary. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both.

I’m Edwin Moses, and the lessons I’ve learned through sport have challenged me, guided me, and shaped my life forever. What kind of coach do you want to be?

THE SIMPLE TRUTH: DECODING THE SUPPLEMENT INDUSTRY VIDEO TRANSCRIPT

At first glance, dietary supplements look the same. They seem safe and healthy, but just because the label says a product is a dietary supplement, that doesn’t mean it’s safe. Unfortunately, you can’t tell whether a product is safe or not just by looking at the label. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Products like these can harm your health and career, but they’re for sale online, in some nutrition stores, and they’re labeled as dietary supplements.

When you pick up a supplement, especially one that promises performance enhancement, you don’t know if it belongs in the “Mostly O.K.” pile or in the “Dangerous” pile. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name. Just because a product is on a store shelf doesn’t mean it is safe. You need to do your research and be an informed consumer. The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Please visit USADA’s Supplement 411 for more information about dietary supplements.