When Laura Stephens stood on top of the podium as World Champion in the 200m butterfly at the 2024 World Championships, she achieved what many athletes spend a lifetime chasing. Having also represented Team GB at both the Tokyo and Paris Olympic Games, Laura had reached the pinnacle of her sport. But while winning medals often makes headlines, what comes next is rarely talked about. Stepping away from elite competition meant redefining her identity, finding a new balance and navigating one of the biggest transitions of her life.
As part of our Women and Girls Like Us campaign, Laura reflects on retirement, wellbeing and the friendships that helped her embrace life beyond the pool. Ahead of International Friendship Day, her story is a reminder that while achievements may be individual, navigating change is often easier with the support of those around us.
For Laura, becoming World Champion was a defining moment. After years of competing at the highest level, overcoming setbacks and proving her doubters wrong, finally standing on top of the podium made all the hard work worthwhile.
“Previously I felt like I had fallen short many times on the world stage and that meant there were a lot of people who doubted what I could do at the major meets, so to come out on top was extremely rewarding.”
Alongside her world title, representing Team GB at both the Tokyo and Paris Olympic Games remains one of her proudest achievements.
“It was the driving force of my career to compete at the Olympics, so to have been able to go twice was very special.”
Having achieved her biggest ambitions in the sport, Laura knew the time was right to step away from competitive swimming. For many athletes, retirement can be an incredibly difficult decision. However, for Laura, there was a sense of certainty that she had achieved everything she had set out to do.
“I had come to the point in my career where I had ticked everything off my bucket list. I didn’t want to continue to the point where I had completely fallen out of love with the pool. In my head, there were no more questions that needed answering. I’d given my best and it was time for a new chapter.”
While Laura’s experience comes from elite sport, her reflections will resonate with many women navigating significant life changes. Whether it’s starting a new career, becoming a parent, moving home or embracing a different stage of life, letting go of one chapter and beginning another can bring both excitement and uncertainty. One thing that helped Laura approach retirement with confidence was the preparation she had put in away from the pool. Alongside training and competing internationally, she completed an undergraduate degree in Architectural Engineering and a Master’s degree in Building Services Engineering. Shortly after retiring, she began a new career in the engineering industry, giving her a fresh challenge to focus on beyond swimming.
“The transition felt seamless and it really did come down to being prepared and putting in the time and effort into my life after the sport.”
Her experience shows the value of investing in ourselves beyond a single role or achievement. Although swimming had been a huge part of her life, Laura ensured she had the skills and confidence to embrace whatever came next. While preparation helped with the practical side of retirement, it was the support of friends and those around her that helped her through the emotional adjustment. Like any major life change, stepping away from professional sport has come with both highs and lows. During those moments, having people who understood her experience made a significant difference.
“It’s never going to be a plain sailing journey but that’s where I am fortunate to lean on my friends who have been through similar experiences and we all support each other.”
Laura believes sharing your thoughts and feelings can be one of the most important parts of navigating change.
“Always share and talk about how you’re feeling. Trying to deal with anything significant alone is so much more difficult than when you can relate to other people. If you see someone who is going through a life change, always be the first to reach out to them too.”
As International Friendship Day celebrates the people who support us through life’s highs and lows, Laura’s experience highlights the important role friendships can play in helping us build resilience, protect our wellbeing and navigate new chapters with confidence. Although her competitive swimming career has come to an end, being active still plays an important role in Laura’s life. The difference is that movement is no longer driven by qualification times, performance targets or podium finishes. Instead, she’s enjoying the freedom to explore new activities, including running and CrossFit, and finding enjoyment in movement again. Today, her motivation is much simpler.
“Now it means staying healthy, happy and looking after my physical and mental health.”
Rather than training for the Olympics, Laura focuses on movement that supports her wellbeing and fits around her life.
“I just do it for me, when I want to and nothing is forced.”
For Laura, retirement hasn’t meant stepping away from being active. Instead, it has been an opportunity to rediscover movement on her own terms, prioritise her wellbeing and embrace a new chapter with confidence.
Her journey is a powerful reminder that while change can feel daunting, it doesn’t have to be faced alone. Whether it’s a friend, teammate, colleague or family member, having someone to lean on can make all the difference. As International Friendship Day reminds us, sometimes the most meaningful support comes from simply reaching out, listening and being there for one another.
