As Rafael Nadal retires, experts share tips on stepping down from an extended career

A 45minute ice cold shower a customary chat with the coach before stepping always with his right foot onto the court a quick wipe of the brow and then a swing that sent the tennis ball flying across the courtFor 23 long years this was Rafael Nadalrsquos match routine set in stone Itrsquos hard to say how much of it contributed to his illustrious career spanning 22 Grand Slam singles titles but as the king of clay himself says in a 2022 interview with Essentially Sports ldquoit helped me maintain a routine and concentrate on the gamerdquo Now with the curtains drawing to a close how well will the 38yearold athlete adjust to the slow days and the unfamiliar luxury of leisureNadal announced his retirement from professional tennis in an emotional Instagram video Pic CourtesyInstagramPsychotherapist Akshada Anikhindi believes you donrsquot have to be a global sport star to find yourself in Nadalrsquos shoes ldquoThe brain and nervous system adapt to longterm patterns When you work the same job mdash desk or field mdash for years it becomes a significant part of your daily rhythm When it disappears one day the sudden disruption leads to feelings of emptiness anxiety or even griefrdquo she warnsPace it rightldquoMost of us thrive on being constantly busy In such cases slowing down even slightly can feel like withdrawing from a stimulant a class of chemicals that increase the activity of the brain For instance nicotinerdquo shares Anikhindi Thankfully the brain also exhibits neuroplasticity mdash the ability to form new neural connections at any age But the process is gradualAkshada Anikhindi and Luke CoutinholdquoThere isnrsquot a onesizefitsall timeline but irrespective of your retirement plan give yourself several months to a year to fully settle in The brain needs time to adapt to build new pathways and emotional processing plays a key role in thisrdquo the psychotherapist shares adding that it is completely normal to feel disoriented at first itrsquos part of the processCorporate trainer RheaPunjabi agrees ldquoTapering off your work life can be a good approach when yoursquore planning your retirement Staggered retirement where you gradually decrease your working hours can help you ease into it For instance start by working alternate days or restricted hours This way your mind isnrsquot surprised when you have nowhere to be or nothing to do one dayrdquoRekindling old hobbies and right meditation can help you ease into the new phase Representation picsLiving untitledOnce yoursquove decided to take the plunge integrative lifestyle expert Luke Coutinho recommends slowly detaching your selfworth and sense of purpose from your job title ldquoMaking a big difference in the world through your work is commendable but itrsquos not the only purpose you can find Retirement is not about slowing down completely it is about changing lanesrdquo Coutinho reminds usFor starters the expert suggests easy ways to keep yourself busy Learn a skill Pick up a musical instrument a paintbrush or slip into your dancing shoes Learning stimulates the brain keeping it active and healthy Lifelong learning can slow cognitive decline Get moving One of the biggest traps postretirement is a sedentary lifestyle Sign up for yoga classes walking clubs or Zumba lessons Find your tribe Families can be a pillar of support but if you find yourself alone donrsquot hesitate to reach out to those around you who are also going through the same phase Prioritise wellness You might have relegated your wellbeing to make space for productivity Donrsquot feel guilty about using this time to listen to your body againAnikhindi underlines the importance of meditation in the process ldquoJust 10 minutes set apart to practice mindful meditation hatha yoga or restorative yoga can calm the nervous system This creates a conducive environment for your brain to form new pathways With time you will start looking forward to quiet moments rather than running away from themrdquoRhea PunjabiStay in touchldquoDonrsquot leave tennis man Stay a little bit more Stay with usrdquo Novak Djokovic urged longtime rival Nadal at an exhibition match in Riyadh last weekend How must one react to a similar plea from coworkers or onersquos own inner voice while parting ways Punjabi tells us that doubting your own decisions in this phase is common ldquoIf you are extremely passionate about your work and unsure of your decision a good way to stay in touch with your work is to assume the role of a guide mentor or consultantrdquo she suggests Coutinho agrees adding ldquoIt can be a fantastic bridge between fulltime work and fulltime retirement It keeps your skills sharp maintains a sense of purpose and allows you to give back to the community mdash all on a flexible schedulerdquo