For numerous individuals, retirement can manifest as a blessing and a curse.
Not everyone has the privilege of retiring entirely after a lifelong career with adequate financial support such as a pension or Social Security payments. Some people find themselves having to partially re-enter the workforce to cover their financial needs.
On the other hand, those fortunate enough to retire fully can find the transition challenging. As with parents adjusting to an “empty nest,” newly retired individuals can experience depression.
Remember, you’re not alone in this: Retirement is a significant life event, and adapting to it can take time. Understanding how to manage your new circumstances, and knowing what to do if you feel trapped, can aid in making the most of this new phase of life.
Is it usual to experience depression during retirement? If you’ve noticed a sense of melancholy in your retirement, know that this is entirely normal.
Transitioning from a structured daily routine to one with unlimited freedom and no fixed schedule can be a drastic change.
A 2020 meta-analysis indicates that approximately one-third of retirees encounter some form of depression.
Causes of depression post-retirement
Depression might be more evident in individuals with limited social interactions. Many retirees could find themselves alone for extended periods, possibly due to being divorced, widowed, or distant from loved ones.
Similarly, those forced into retirement rather than choosing it may find the adjustment challenging. Forced retirement can lead to anxiety, resentment, and anger towards themselves, former employers, and even family.
Marital discord can also contribute to retirement depression. Miscommunication and lack of mutual understanding about this life phase with a spouse can create tension in the relationship.
The national average for divorce is 34%, while for people aged 55-64 and 65-74, it’s 43% and 39% respectively, as per a 2016 U.S. Census Bureau report.
The above-mentioned 2020 meta-analysis also indicates declining health and financial instability as triggers for retirement depression.
Addressing health and financial issues while rebuilding social ties and strengthening community connections could help mitigate depression.
How to cope with depression post-retirement?
For most, retirement depression stems from a perceived lack of purpose. They might feel unoccupied or lose their identity, which was previously tied to their professional life. This, coupled with financial concerns and changing social interactions, can exacerbate depression.
One effective strategy to manage retirement depression is to seek opportunities to reintroduce a sense of purpose into your life.
Create a schedule Building a routine can help maintain a sense of purpose and structure. Try to keep regular waking hours and fill your weekly calendar with activities.
Don’t fully retire If you’re worried that complete retirement might leave you feeling aimless, consider semi-retirement. Gradually decrease your working hours to create an identity that’s independent of your profession.
Discover new interests Exploring a new hobby, attending social events, or volunteering can lend a sense of purpose.
Share existing knowledge If taking up a new hobby doesn’t appeal to you, consider sharing your existing skills.
Imparting lessons in music, crafts, or cooking could provide a focus and even generate extra income.
Teaching can also help build connections with younger generations, broadening your social circle.
Maintain social connections Keeping in touch with loved ones can be challenging as you get older.
Retirement allows for more freedom to interact with friends and family. If you’re geographically distant from loved ones, consider joining local or virtual social groups or visiting a nearby senior center.
If married, use this time to deepen the bond with your spouse and explore meaningful ways to spend time together and apart.
Stay physically active Sedentary lifestyle can negatively impact your health, increasing the risk of falls and subsequent health issues.
Try to incorporate at least 30 minutes of moderate exercise five days a week.
Seek professional assistance If changing your routine doesn’t alleviate symptoms of depression, it may be worthwhile to consult a mental health professional.
Much like a primary care doctor aids in managing physical health conditions, a mental health professional can help devise strategies to manage and improve your mental health. They can also recommend or prescribe medication to help manage depression if required.