The Benefits of Mindfulness for Former Athletes

Mindfulness.  It’s quite the buzz word these days.  The concept is starting to find its way into mainstream conversations.  But what is it and why should we incorporate it into our lives?  There is a growing body of research demonstrating how mindfulness can improve physical and mental health.  This article summarizes it well.

Jon Kabat-Zinn, the founder of Mindfulness-based Stress Reduction and a leader in the area of mindfulness defines it as “the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally,” often adding “in the service of self-understanding and wisdom.”

So when we do this - pay attention purposely in the moment and without judgment - something interesting happens.  We start to notice all the things happening around us, including our thoughts, as observers being curious but non-judgemental.  Thoughts are the stories our mind is telling us, because that’s what minds do.  But they are just stories and aren’t who we truly are.  So when we pay attention and notice our thoughts without judging them, we can acknowledge but not get attached to them.  If we don’t attach to them, they don’t define us.

There is a growing body of research showing that mindfulness training can help elite athlete performance and focus.

What does that mean for a former athlete?  After retiring from a sport, especially a competitive one, there are a lot of changes.  A training schedule that used to exist is gone.  There is the loss of the “game day” feeling, the camaraderie of teammates, the athletic goals to strive for.  This can result in a lot of negative and stressful thoughts and emotions that can hold the retired athlete back from new experiences and growth in their life after sports.

Here, we will explore how mindfulness can be a powerful tool to support former and retired athletes during their transition to a new phase of life and continuing on this path after sports retirement.

Mental Clarity and Focus

Practicing mindfulness helps train us to focus on the present moment, observing the thoughts in our mind and sensations in our body.  Like I mentioned above, this noticing makes it easier to prevent these things from getting in our way and keeping us stuck.  We can take more meaningful actions in our lives after sports when we can make more objective decisions on what thoughts, emotions and experiences will serve us well and which will not.

Learn New Body Awareness

Athletes are skilled at being aware of their body and movements when it comes to a specific outcome like making a free throw, sticking a landing or keeping a certain pace of movement.  This serves them well in their sport but does it serve them well in retirement?  I would argue that the answer is no.  In sports retirement, learning to connect to the body and what makes it feel good is an important part of developing more functional body awareness.

When athletes are competing, they are constantly focused on their performance. They are aware of their body's position and how it is moving in relation to their surroundings. This awareness allows them to make quick adjustments and corrections to ensure that they are performing at their best. However, this type of awareness can be counterproductive in retirement. When athletes are no longer competing, they need to learn to relax and let their body move naturally. They need to learn to listen to their body and what it is telling them. This can be a challenge, especially for athletes who have been used to being in control of their body for their entire lives.

Developing more functional body awareness is an important part of maintaining a healthy and happy life. By practicing mindfulness and yoga, athletes can learn to connect with their body and what makes it feel good.

Well-being and Resilience

Retired athletes often face mental health challenges such as depression and anxiety. They may no longer have the same level of structure and support that they had when they were competing. They may also feel lost or unsure of what to do with their lives now that they are no longer playing sports. Mindfulness practices can help retired athletes to cope with these challenges.

Mindfulness can help retired athletes to relax and de-stress, and it can also help them to improve their emotional regulation. By incorporating mindfulness into their daily lives, retired athletes can cultivate emotional resilience and better manage the ups and downs of life after sports. These practices can help retired athletes to relax and de-stress, and improve their emotional regulation. If you are interested in learning more about mindfulness, there are many resources available online and in libraries. You can also find mindfulness classes and workshops offered by community centers, yoga studios, and other organizations.

So how does the retired athlete start to incorporate mindfulness into their lives?  Start with these:

Add Mindful Moments

I like to call these Mindful Moments because they are brief, easy and intentional actions that can be taken anytime and anywhere.  When you are about to start an activity like exercise, eating or walking, pause before you start.  Take a couple intentional breaths, noticing how the breath feels in your body.  Take a moment to notice your surroundings.  Observe any sensations you are feeling in your body.  Notice how your clothes or shoes feel and if you are holding anything in your hand, just notice that too.  Take one more mindful breath and then begin your activity.

Practice Breath Awareness

Being aware of your breath is one of the best places to start with mindfulness.  Simply find a quiet and comfortable place to sit or lay down.  Pay attention to the sensation of each breath as you inhale and exhale.  You can count your breaths if you like or just notice the rise and fall of your chest.  When your mind wanders and thoughts come up (which will happen and it’s completely normal!), just bring your awareness back to your breath.  Practice this for a couple minutes or as long as you want.

Reframe Your Thoughts

Thoughts are just products of the mind, and aren’t necessarily facts or truths.  When you notice thoughts come up, say to yourself, “I am having the thought that…”  By describing it this way, we are able to more easily view them without judgment as just things that the mind is doing, rather than truths that we must respond to.  Viewing thoughts this way removes some of the power and hold they have over us, which can be especially helpful for thoughts that result in actions that don’t serve us well.

Navigating the transition out of competitive sports can be filled with strong emotions, negative thoughts, and uncertainty. Fortunately, mindfulness has been shown to reduce stress and improve physical and mental health, making it an effective tool to support retired athletes during their transition to a new phase of life. 

Practicing mindfulness can help retired athletes cultivate self-awareness and understanding, enhance mental well-being and emotional resilience, and make informed decisions about their future paths. By recognizing and accepting thoughts and emotions, they can loosen their grip and better manage the ups and downs of life after sports. With mindfulness, retired athletes have tools they need to transition confidently and positively into a life post-sports.

If you want to hear about more mindfulness tools and how to add them into your life after sports, follow @vintage.athlete on Instagram!