Tom Mitchell: Building Mental Resilience after a set back

ARTICLE

1 September 2025

3 min read

How Tom Mitchell rebuilt himself after the longest break of his AFL career.

In sport, as in life, setbacks are inevitable. But in the face of change, insight isn’t always a comfort.

After almost a decade playing AFL, I recently found myself facing something I hadn’t truly experienced before: time away from the game, and a long one at that.

What followed was more than physical recovery. It was a process of rethinking success, rediscovering joy, and building resilience that extended far beyond the footy field. Here’s what I’ve learnt:

Losing the game, finding perspective

The past 12 months were some of the most difficult of my career. Missing a full year of footy was tough — physically, mentally and emotionally. When something that has always been there is suddenly gone, it can leave a real void.

I’d see teammates struggle with missing a game or two, so to be out for the better part of a year wasn’t just frustrating, it was confronting. I found myself asking, who am I without this part of my life? That space was challenging to sit in, but it also gave me the clarity to reconnect with why I started playing in the first place and who I am outside of my career.

Since coming back, I’ve rediscovered the joy of playing footy I had as a kid and that’s been a powerful feeling. Not only am I more focused than ever, I have a renewed sense of gratitude for it.

Resilience is built one day at a time.

Resilience was at the heart of my return. Not the kind that charges forward blindly, but the kind that takes a breath, makes a plan, and chooses to keep going, even when it’s hard. Whether it’s taking a mark or learning to paint, resilience is a skill which takes time and practice to build.

I started pragmatically, by creating structure when the usual routine disappeared. I focused on small things I could control like moving my body, checking in with the people in my life, and even journalling. But most importantly, I gave myself permission to feel my feelings without getting stuck in them.

Separating my value from my job

When you’re working or doing something you love, it can feel like your identity has been stripped away. But what I learnt is this: stepping back gave me room to grow and reaffirmed that footy, while a huge part of my life, isn’t all of it.

I threw myself into other passions — like Ball Magnets, an AFL skill building business I run with mates Patrick Cripps and Lachie Neale, as well as a podcast where I get to share stories and learn from others. I also made more time for the people I care about, like my partner, my friends and family.

While footy is still something I love deeply, I’m not just a footballer, and that understanding will serve me long after the final siren sounds.

Prioritising my mental wellbeing off-field

When things aren’t going to plan, I’ve learned the value of doubling down on the basics.

Exercise. It isn’t just about performance — moving my body is how I keep my mind steady. Even a 15-minute workout, or walk to the park with my dog does wonders.

Nutrition. Diet plays a massive role in my mood and energy. Cutting back on processed foods and making smarter choices overall has made a huge impact to how I feel day-to-day.

Sleep. This is a non-negotiable for me. I always make sure I’m in bed at a decent hour. Turning my phone off and reading a book really helps me wind down and get to sleep easily.

A place to switch off. It can be bed, a yoga studio, the park. For me, it’s the sauna. Having a space to go where I can physically and mentally hit pause, be with my thoughts and find some form of mindfulness really helps me decompress and feel calm.

My blueprint to building resilience after a set back

Talk to someone. Whether it’s a mate, a family member or a professional, sharing what’s on your mind is a huge step. A problem shared really can be a problem halved.

Control what you can. Daily habits matter more than we give them credit for. Regular exercise, good food, quality sleep — they all help your mind stay clear, and that clarity is what gets you through.

Find fun distractions. Sometimes getting out of our heads through an activity can help us approach things with more clarity. Whether it’s cooking, playing a game, or watching your favourite show, finding some form of enjoyable distraction can help us switch off from our cyclical thinking.

Stepping away from AFL wasn’t something I’d planned for, but it gave me exactly what I needed: perspective, resilience, and a deeper understanding of who I am. Now that I’m back, I’m not just a better footballer, I’m a stronger person. And for anyone facing a setback of their own, I hope this helps you find a way forward too.

Caring for your mental health? Do It For Life.

Sometimes the hardest part of building a healthy habit is getting started, but your efforts don’t have to be big to be impactful. With the AIA Vitality app, you can access a range of mental wellbeing tools and earn Vitality Points along the way. Whether it’s tracking your sleep, moving your body, or doing a 5-minute meditation with a mindfulness app, every action counts.

And remember, help is always available. Our partner program Togetherall is a safe and anonymous online social support community, moderated by mental health professionals and available 24/7.

Tom Mitchell

Tom is deemed one of the AFL’s elite midfielders. He won the 2018 Brownlow Medal and holds the VFL / AFL record for most disposals in a game. Off the field Tom has a love for health and fitness, travel, sport, fashion, and animals.

Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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