When Who You Are Is What You Do: Identity, Ego & Transition in Elite Sport

In elite sport, your identity can become tightly woven into your performance, routine, and role. Who you are gets defined by what you do—and how well you do it. But what happens when that role changes or disappears?

Transitions are inevitable in any sporting career—whether it’s injury, retirement, deselection, moving clubs, stepping back after burnout, or returning after time off. And while the physical side of transition is often addressed, the psychological toll can go unnoticed.

Research shows that athletes who struggle with identity foreclosure (when identity is tied almost exclusively to sport) are at greater risk of anxiety, loss of confidence, and poor mental health during career disruptions or retirement (Lavallee & Robinson, 2007). These experiences aren’t just bumps in the road—they can be full-on identity crises.

Here’s what the research tells us about identity, ego, and transitions—and what athletes can do to navigate these shifts with strength, clarity, and support.

1. Identity in Sport: A Double-Edged Sword

Sport fosters a powerful identity. It gives purpose, connection, structure, and drive. But when it becomes the only identity, it can limit your ability to adapt.

A 2023 study on German athletes found that identity loss is one of the strongest predictors of depressive symptoms post-retirement (Küttel & Larsen, 2023). The more deeply an athlete was fused with their sport identity, the harder it was to detach and re-orient when things changed.

We also know that transitions aren't always linear or expected. An injury might come out of nowhere. A non-selection might shake your confidence. Even a planned retirement can spark feelings of grief, fear, or confusion. Without a clear sense of self outside of sport, these moments can feel like the ground has shifted beneath you.

2. Ego, Control & the Fear of Letting Go

The traits that make you successful in elite sport—drive, competitiveness, discipline—are often ego-driven. And while that’s not inherently negative, unchecked ego can make it harder to ask for help or adapt to change.

Athletes often tell me, “I should be able to handle this,” or “I don’t want to seem weak.” But resisting the emotional side of change only makes the process more difficult.

A recent paper on ego-involvement and athlete transitions found that those who were more ego-invested had a harder time accessing support services and reframing their self-worth outside of competition results (Lupo et al., 2024). When your self-esteem is hooked on performance, it becomes hard to imagine value outside of doing.

That’s why it’s important to differentiate the self from the role. You’re more than your stats, position, or medals. Your worth doesn’t disappear when the jersey comes off.

3. What Makes Transitions Hard?

Common challenges in transitions include:

• Loss of structure and routine

• Grieving a version of self that no longer fits

• Social disconnection (loss of teammates, support staff or, coach relationships)

• Financial stress

• Loss of direction or purpose

One 2023 study of athletes in career transition emphasised that even positive transitions—like switching to a new sport or taking on a leadership role—can carry psychological stress and identity disruption (Wylleman et al., 2023).

4. How a Sport Psychologist Can Help

The role of a psychologist isn’t to “fix” the transition. It’s to walk alongside the athlete as they make sense of the experience, reconnect to values, and rebuild confidence from the inside out.

Working with a psychologist can help athletes:

• Explore identity beyond sport

• Regulate emotions like anxiety, grief or uncertainty

• Build mental flexibility to adapt to new environments

• Develop coping strategies that fit their values and personality

• Reframe the story they tell themselves about who they are

Sometimes the work is about recognising what’s been lost. Other times it’s about creating space to grow something new.

And it’s not just individual work—clubs, coaches, and teammates also play a massive role. Supportive environments that normalise mental health support, offer transition resources, and keep former athletes connected can significantly reduce the risk of mental ill-health.

5. Managing Transitions Well: What the Research Says

Here’s what we know helps from the evidence:

• Early preparation matters. Athletes who start exploring identity, skills and goals outside of sport before a transition cope better (Park et al., 2013).

• Emotional flexibility is key. Acceptance-based strategies (like ACT or mindfulness) support athletes in navigating uncertainty without shutting down (Birrer et al., 2012).

• Staying connected protects wellbeing. Maintaining relationships with teammates, staff and support services helps athletes feel seen and valued beyond performance (Gulliver et al., 2012).

• Reframing success reduces pressure. When success is linked to effort, growth or values (not just outcomes), athletes can transition with less ego threat and more clarity (Deci & Ryan, 2000).

6. Reflect: Questions to Ask Yourself in Transition

If you’re an athlete going through a big change—or supporting someone who is—here are some powerful questions to reflect on:

• What do I do well outside of sport?

• What kind of person do I want to be—no matter what role I’m in?

• What am I afraid will happen if I let go of my sporting identity?

• How do I define success now?

• Who can I talk to that will hear me, not just fix me?

Final Thoughts

Transitions in sport are hard because they strike at the core of identity. But they’re also an opportunity—to learn, to grow, and to redefine who you are beyond your results.

Athletes are not robots. They’re not machines. They’re whole people, with stories, strengths, and futures that extend far beyond the field or pool.

Psychological support isn’t just for the broken. It’s for the brave. And if you’re in a season of change, you don’t have to go it alone.

Want to talk to someone?

• AIS Mental Health Referral Network

• Beyond Blue – Sport and Mental Health

References (APA 7th)

• Birrer, D., Röthlin, P., & Morgan, G. (2012). Mindfulness to enhance athletic performance: Theoretical considerations and possible impact mechanisms. Mindfulness, 3(3), 235–246. https://doi.org/10.1007/s12662-023-00934-2

• Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268.

• Gulliver, A., Griffiths, K. M., & Christensen, H. (2012). Barriers and facilitators to mental health help-seeking for young elite athletes. Australian Journal of Psychology, 64(4), 211–219.

• Küttel, A., & Larsen, C. H. (2023). Identity, transition, and depressive symptoms in former elite athletes. German Journal of Exercise and Sport Research, https://doi.org/10.1007/s12662-023-00934-2

• Lavallee, D., & Robinson, H. K. (2007). In pursuit of an identity: A qualitative exploration of retirement from women's artistic gymnastics. Psychology of Sport and Exercise, 8(1), 119–141.

• Lupo, C., Mosso, C. O., et al. (2024). Ego involvement and the transition experience in elite athletes. European Journal of Sport Science, https://doi.org/10.1080/16184742.2024.2437793

• Park, S., Lavallee, D., & Tod, D. (2013). Athletes’ career transition out of sport: A systematic review. International Review of Sport and Exercise Psychology, 6(1), 22–53.

• Wylleman, P., Rosier, N., & Morten, D. (2023). The career transitions framework in elite sport. In S. Cotterill (Ed.), Routledge Handbook of Sport Psychology for Coaches (pp. 237–252). https://doi.org/10.4324/9781003020189