Written by Dawn Sanders, Performance Coach
Dawn Sanders, Director of WinWell, is a trusted and respected Performance lifestyle. wellbeing, career and transition coach having worked in elite sport for over 20 years.
Change is a constant in life, but that doesn’t make it any easier to navigate. Whether it’s a shift you’ve planned for or something unexpected, change often brings discomfort and uncertainty. We tend to fear it, especially when it feels beyond our control. Yet, we rarely stop to reflect on how we've managed change in the past or how we might prepare for it in the future. Throughout their lives, elite athletes constantly navigate their way through change, moving clubs or teams, adjusting to new coaches, relocating their families to different countries to train, dealing with injuries, facing deselection, and ultimately transitioning away from their athletic careers. They are acutely aware that the biggest change often comes at the end, when they can no longer compete as elite athletes.
In this article, we’ll explore how athletes are supported to manage the practical and emotional aspects of change, so that no matter what form of change happens for you in the year ahead, you can better understand it and navigate your way through it into the next chapter of your life.
By fostering an awareness of change, both as an individual and within teams, you can build resilience for whatever transitions lie ahead, whether personal or professional.
Why change can be hard
Change is often ranked as one of life’s top stressors. Major life events, such as the loss of a loved one, a job change, or a move, can trigger significant stress and emotional responses. According to Verywell Mind, some of the most stressful life events include divorce, job loss, and relocation. Transitioning from the known to the unknown, leaving behind a place where you feel secure, valued, and connected, can sometimes feel overwhelming. The uncertainty of finding a new place to belong, experiencing love again, or feeling secure is a mental and emotional challenge we all face at different points in life.
In recent years, the global pandemic served as a stark reminder of how quickly our world can change. It not only forced us to adjust our daily routines and behaviors but also gave many of us an opportunity to pause, reflect, and reevaluate what truly matters in life.
While the terms "change" and "transition" are often used interchangeably, they are different. I try to explore this distinction with people when thinking about how to support them through change. As William Bridges, an expert on transition management, explains: “Change is situational. Transition, on the other hand, is psychological. It is not those events, but rather the inner reorientation and self-redefinition that you have to go through in order to incorporate any of those changes into your life. Without a transition, a change is just a rearrangement of the furniture. Unless transition happens, the change won’t work, because it doesn’t ‘take.’”
I believe the key to supporting people through these periods of change is helping them connect more deeply to the transition, what they are learning about themselves and their emotions through these life events.
Having worked with Olympic and Paralympic athletes during times of significant life, sport, and career transitions, I’ve observed, reflected, and drawn parallels that I hope can be applied if you are facing change, whether in your professional life or personal circumstances.
Types of change athletes experience (and what we can learn)
Elite athletes go through numerous transitions during their careers. These periods of change can be particularly vulnerable times for them, and the strategies they use to navigate these transitions offer valuable lessons for all of us. Some of the most significant changes in an athlete’s career include:
Moving from junior to senior levels
Transitioning from sport as a hobby to a professional career
Moving to be a part of another team or club
Dealing with periods of winning
Dealing with periods of losing
Handling promotions, relegations, and team changes
Significant injuries
And one of the most profound changes: retirement from elite sports
Athletes often connect to the Kübler-Ross Change Curve, which outlines the emotional stages of change (shock, anger, frustration, acceptance), as they find it helpful to normalize some of the feelings they experience during these transitions. While everyone reacts differently and expresses emotions in unique ways, the framework reminds us that any major life change brings a mixture of emotions, and that’s okay.
Having supported a great number of athletes retiring from competitive sports, I know this can be a particularly challenging transition. Doing what they have done their whole lives, where it often becomes their core or sole identity, where sport gives them purpose, structure, and something to be proud of, what happens when all of that goes or changes?
Athletes have frequently expressed to me regret about not preparing for this moment sooner, knowing there are many things to work through, from the practical elements of change (where do I live, how will I pay my mortgage) to dealing with the emotions of change and exploring meaning and purpose in life beyond the sporting arena. All of this takes time to work through. Here are a few lessons learned from athletes that can help you navigate your own transitions:
How to manage change: Practical tips
1. Reflect on past life events
One of the most powerful tools you have is your own history. Review your life’s “autobiographical timeline” to identify key moments of change. Reflect on what helped you overcome difficult times in the past. Even during challenging periods, you’ve developed skills and coping strategies that can help you manage future transitions. In the joyous times in your life, you will see what was present—from the people to the environments and cultures you thrive in.
2. Strengthen your wellbeing foundations
During periods of change, it’s easy to neglect your physical and mental health. Maintaining routines that support your wellbeing, whether that’s exercise, sleep, time in nature, or connecting with friends, can give you a sense of control. Many athletes, when transitioning away from their careers, struggle with mental health because it feels like so much changes, and they often feel like they don’t know what else to offer the world beyond their athletic skills or ability. Developing self-care plans and having someone to help hold you accountable is key.
3. Reconnect with your core values
Change often tests your values and what truly matters to you. During these times, reflect on what’s important in your life. Values coaching or exercises like the autobiographical timeline can help clarify who you are, what you stand for, and ensure any life or career decisions align with your individual needs as a person.
4. Lean on supportive people
Remember those who have supported you through previous changes. Whether they’ve been there for you practically or emotionally, these people are invaluable during transitions. Don’t hesitate to reach out for advice, encouragement, someone to remind you how awesome you are, or just a listening ear.
5. Tap into your strengths
Even when you feel lost or uncertain, you possess strengths that have helped you navigate change in the past. If you can’t identify them yourself, ask friends, family, or colleagues to point out your core strengths. Many athletes find it hard to connect their strengths as athletes to the world of work, but they have so many transferable skills, from being goal-oriented to problem-solving, being hugely dedicated, and quick to learn. Often, others can help you see strengths you may have overlooked or can’t connect to right now if you’re not feeling too resourceful. These strengths are hugely transferable to whatever lies ahead and will serve you well as you move forward.
6. Network and explore new possibilities
Change often opens doors to new opportunities. Networking with people in different fields or those who are ahead of you in their careers can offer fresh perspectives and potential pathways. Stay curious, meet new people, learn about their life stories or careers, and use these conversations to explore new options.
7. Take the first step, no matter how small
You don’t need to have everything figured out. The journey of change is about taking small, manageable steps. Even if your next career move or life choice isn’t a perfect fit, it’s a step in the right direction, and you can reflect and learn from that experience. Many athletes discover their true calling after exploring two or three roles post-retirement.
Prepare for tomorrow, today
Change impacts us all in unique ways, but it doesn’t have to be daunting. By reflecting on past transitions, nurturing your wellbeing, connecting with supportive people, and staying true to your values, you can approach change with confidence and resilience, knowing you have laid the foundations for what lies ahead.
If you’re facing a transition or want to feel prepared for whatever change lies ahead, now is the time to start preparing or taking action. If you would like support in understanding or managing change for yourself as an individual or for your team, please reach out today to book a consultation with Dawn here, visit the website here, or listen to the Performance Wellbeing podcasts at Spotify and explore how you can manage change with clarity and purpose.
Read more from Dawn Sanders
Dawn Sanders, Performance Coach
Dawn Sanders is a leader in coaching the lifestyle, wellbeing, career development and transitions needs of elite performers having supported Great Britain's Olympic and Paralympic athletes for over 20 years. She is passionate about developing the person behind the performer to enable them to thrive in high pressure, high risk, high reward environments.
References:
Transitions: Making Sense of Life's Changes by William Bridges
The Kübler-Ross Change Curve is described in Swiss psychiatrist Elisabeth Kübler-Ross's 1969 book On Death and Dying
