Navigating Tranquility: Strategies for Maintaining Mental Health During Life Transitions

Life is a series of transitions, each offering unique opportunities and challenges. Whether you're changing careers, moving to a new city, or embarking on a significant life change, it's essential to prioritize your mental health during these periods of transformation. In this blog post, we'll explore effective strategies to help you manage your mental well-being and navigate the journey to a brighter future.

Acknowledge and Accept Change:

• The first step in managing mental health during a big life transition is to acknowledge the change and accept that it's a natural part of life. Change can be both exciting and daunting, triggering a range of emotions. By acknowledging these feelings, you empower yourself to address them head-on. Understand that it's okay to feel a mix of excitement, anxiety, and uncertainty. Embracing these emotions as part of the process allows you to move forward with greater self-awareness.

Set Realistic Expectations:

• Big life transitions often come with a set of expectations, both internal and external. While it's crucial to have goals and aspirations, setting realistic expectations is equally important. Recognize that not everything will go according to plan, and that's okay. Give yourself the flexibility to adapt and adjust your expectations as needed. Setting realistic goals helps alleviate the pressure and reduces the likelihood of feeling overwhelmed.

Build a Support System:

• During times of change, having a strong support system can make a world of difference. Surround yourself with people who understand and support your journey. Share your thoughts and concerns with friends, family, or even seek out support groups related to your specific transition. Having a reliable support system provides an outlet for expressing your feelings and gaining valuable perspectives. It reminds you that you're not alone in your journey.

Prioritize Self-Care:

• Amidst the hustle and bustle of a life transition, self-care often takes a back seat. However, prioritizing self-care is crucial for maintaining mental well-being. Establish routines that include activities that bring you joy and relaxation. Whether it's a daily walk, meditation, or indulging in a hobby, allocate time for self-care. Physical well-being is closely linked to mental health, so ensure you are getting enough sleep, staying active, and nourishing your body with healthy food.

Embrace Flexibility and Adaptability:

• Life transitions rarely unfold exactly as planned. Embracing flexibility and adaptability is key to managing mental health during these times. Be open to adjusting your plans based on evolving circumstances. A rigid mindset can lead to frustration and stress. Instead, view change as an opportunity for growth and learning. The ability to adapt allows you to navigate unexpected challenges with resilience and a positive outlook.

Seek Professional Guidance:

• If the mental toll of a life transition becomes overwhelming, seeking professional guidance can be immensely beneficial. A therapist or counselor can provide valuable insights, coping strategies, and a non-judgmental space for you to explore your emotions. Professional support is not a sign of weakness but rather a proactive step towards maintaining and improving your mental health.

Focus on the Present Moment:

It's easy to get caught up in the uncertainties of the future during significant life transitions. However, focusing on the present moment can help alleviate anxiety. Practice mindfulness techniques, such as meditation or deep breathing exercises, to center yourself. By grounding yourself in the present, you can better appreciate the journey and approach challenges with a clear and calm mind.

Conclusion:

• Life transitions are inevitable, but how we navigate them can significantly impact our mental well-being. By acknowledging change, setting realistic expectations, building a support system, prioritizing self-care, embracing flexibility, seeking professional guidance when needed, and focusing on the present moment, you can effectively manage your mental health during big life transitions. Remember, every transition is an opportunity for personal growth and a chance to shape a fulfilling and meaningful future.

By: Kaitlin Lowey

Why the transition from college athlete to the real world is so hard

The experiences of athletes like Simone Biles and Michael Phelps have shed light on the mental health struggles many athletes face. A topic that has received less attention – but deserves equal standing – is the mental wellbeing of athletes who are transitioning from intense competition into the next phase of their life. 

This period of time can be a difficult one for many reasons. Most athletes end their athletic career in college, which coincides with numerous changes that all college graduates face, including leaving the familiarity of school, entering the workforce, and a general sense of uncertainty that comes with starting a new phase. But for athletes, this period can be even more difficult because it can feel like a large portion of their identity has been lost.

Whereas most college students have the opportunity to test out new identities and “find themselves” in high school and college, athletes’ immense time and energy investment in their sports prevents them from doing the same. Their athletic participation, which usually begins early in life, provides them with athletic purpose, athletic identity, structure, adoration from others, camaraderie with teammates, competition highs, and social status. But this comes at a cost. They miss out on opportunities to explore life outside of athletics, experiment with various roles, and face conflicts that refine one’s sense of self. Ultimately, this can result in what is known as identity foreclosure, which essentially means not having had the opportunity to explore oneself before settling on an identity. In other words, athletes don’t have the opportunity to find out who they are apart from their sport. On top of this, retiring athletes face the loss of being highly skilled at something, the loss of a built-in support network, and the loss of public admiration. If all of this sounds like a lot, that’s because it is!

It’s no wonder that retiring student-athletes often struggle with adjustment difficulties, uncertainty, career problems, financial issues, social problems, and issues with self-esteem, self-concept, well-being, and life direction as they transition from their exclusive athletic identity to an uncertain one. The shift away from athletics has been associated with mental health symptoms including feelings of grief, anxiety, and depression, as well as decreased social support, isolation, declined sense of self-worth, loss of interest in activities, and lack of motivation. Furthermore, athletes who have not developed coping strategies may turn to substance use or unhealthy eating habits, which are common coping mechanisms among student-athletes encountering negative events. 

If you’re an athlete or recently retired athlete, you might be feeling anxious about the transition into the “real world,” or you might be nodding along in recognition of your experience. Thankfully, whether you are planning ahead for the next phase or seeking support during a recent retirement, there are many things you can do to ease the transition. The first is to develop interests and skills outside of your sport. Ideally, you would engage in pre-retirement planning a year or more in advance. However, if you haven’t done that, there are still many ways you can move forward with intention. The key is to consider your values and interests apart from your sport, begin to develop new skills that align with those values and interests, and set goals. These steps can help you develop a sense of identity outside of athletics that you can build on. Ask yourself what lights you up and gets you excited, and go from there. Ultimately, you will be able to take the motivation and hard work you applied to your sport and channel it into finding success in a new pursuit. It may take time, and the beginning may feel overwhelming, but think of it like building a muscle. It might hurt, and it might be slow going, but eventually you will see the results!

Another important step is to process your feelings about stopping your sport. You can explore what being an athlete has contributed to your life, what it is/will be like to no longer identify as an athlete or be part of a team, and what emotions that brings up for you. In addition, you should process through any fears, hopes, and beliefs you have about entering this next life phase. If you have already stopped playing your sport and are going through the grieving process, know that this is normal. It’s okay – actually, necessary – to allow yourself to grieve, and you don’t have to go through it alone. You can do this work with teammates and mentors, in therapy, or as part of a support group. 

Another important factor to consider is continuation of belonging and social support – two major benefits athletes receive from being a part of a team. Again, you don’t have to go through this transition alone! Be intentional about checking in with your team members who are going through the same situation, and make a plan for how to support one another through this time. You should also seek out groups of individuals with similar interests outside of your sports team. For example, you might sign up for intramural sports, take an art or photography class, or get involved in a company with lots of other motivated young people. It’s important to remember that building social relationships outside of sports can take work and take time, and they may look and feel slightly different than the ones you had in college.

The transition from athlete to the “real world” can be a tricky one, so if you are going through it, be gentle with yourself. It’s okay to mourn the loss of your athlete identity. And it’s okay to feel scared or anxious about what lies ahead. At the same time, it’s okay to look forward to how you will learn, grow, and find success – whatever that looks like for you – over the next several decades! There is so much more to you than the title of athlete. And your friends, teammates, and mentors are there to help you along your journey. We are all rooting for you! 

Book with author of this blog post, Kaitlin Lowey, here: https://SouthTampaTherapyBOOKAPPT.as.me/KaitlinLowey

The Stages of Actual Change: There's A Hole In My Sidewalk by Portia Nelson

(Autobiography in Five Chapters, from There's A Hole In My Sidewalk by Portia Nelson)

Chapter One

I walk down the street.

There is a deep hole in the sidewalk.

I fall in.

I am lost . . . I am helpless.

It isn’t my fault.

It takes forever to find a way out.

Chapter Two

I walk down the same street.

There is a deep hole in the sidewalk.

I pretend I don’t see it.

I fall in again.

I can’t believe I am in this same place.

But it isn’t my fault.

It still takes a long time to get out.

Chapter Three

I walk down the same street.

There is a deep hole in the sidewalk.

I see it is there.

I still fall in . . . it’s a habit . . . but,

My eyes are open.

I know where I am.

It is my fault.

I get out immediately.

Chapter Four

I walk down the same street.

There is a deep hole in the sidewalk.

I walk around it.

Chapter Five

I walk down another street.