Retirement is a significant event in later life that can totally transform your routine, identity, finances, and social life. It’s a big adjustment that many people struggle with. You might experience a loss of purpose, or feel lonely because work no longer keeps you busy and around other people every day.
Some people develop retirement depression. Low mood and low motivation set in after the permanent end of working life. However, there are several ways to rebuild a routine, well-being, confidence, and social life.
In this article, we’ll discuss:
Retirement is a major life transition. It can change your identity, resources, social role, and even health. Adjusting to all that can affect mental health, sometimes resulting in retirement depression, anxiety, grief, or an identity crisis.[1]
Retirement depression is a real risk to senior mental health, even though the change may begin as a positive thing. Some people report a “honeymoon” phase at the beginning, where retirement feels like a holiday.
However, as retirement goes on, it can become increasingly difficult to adjust, and this can result in several emotional challenges. Below are common ones, along with the symptoms of depression to look out for.
You might experience a range of emotional challenges once you retire. These can include:[2]
These symptoms might indicate an adjustment disorder, which is the term for mental health difficulties after a significant life change. If this persists for several weeks or months without change, it’s worth speaking to a professional.
Retirement depression can cause many symptoms, and you may not notice them if they’ve crept up on you. It can help to ask your partner or a close friend what they’ve noticed, because changes are often clearer from the outside. If you or someone you’ve asked has noticed a handful of the following, they may be signs of retirement depression:[3]
If you’re having thoughts of suicide, or you’re worried you might act on them, call or text the 988 Suicide and Crisis Lifeline. It’s free, confidential, and open day and night.
If these symptoms persist for several weeks, speak to a professional about treatment for depression. That’s especially true if the self-care advice at the end of this article proves ineffective.
There are many aspects of retirement that can be particularly difficult. Depending on your circumstances, you may also be more susceptible to certain risk factors than others. For example:[1][2][4]
These risk factors can feel unavoidable when you retire, but they can be managed with certain lifestyle changes.
AMFM is here to help you or your loved one take the next steps towards an improved mental well-being.
Emotional wellness can be affected by retirement, but that doesn’t have to be permanent. Whether you’ve been feeling lonely, frustrated, or depressed since retiring, there are several things you can do to take care of yourself.
If the tips below don’t seem to work or are difficult to implement properly, it’s worth speaking to your primary care provider about depression treatment. They can refer you to local mental health services.
When you’re going to work every day, you probably speak to several people every day. Whether it’s on your commute or lunch break, at meetings or work parties, jobs can be incredibly sociable. If you’re having difficulty with the loss of this social aspect of work, staying socially active can help ward off retirement depression.[2][4]
Particularly if you live alone or have low mobility, combating loneliness after retirement requires regular contact with friends, family members, or other members of your community. Technology can help, but in-person contact is a powerful way to stay connected and get the feel-good effects of human contact.[4]
It’s also a good idea to join a local club, start a sociable hobby, or engage with your religious practice. These are all ways to meet new people and stay connected when you’re not feeling your best.
When retirement seems to take away your life purpose, creating new daily routines gives you meaning and structure.[2][5] This will look different for everyone but might involve:
When developing a new sense of purpose in life, it can be helpful to set short-term and long-term goals. These can keep you motivated during retirement, just like goals at work used to.[2]
Another way to bring more purpose into your life is to volunteer or contribute to your community. Volunteering gives you the satisfaction of helping, which is good for mental health, and doubles as a way to meet people.[5]
One of the best ways to protect your mental health in retirement is by taking consistent care of your general well-being. Diet and exercise have a huge impact, so they’re the first places to start.[2]
Make sure you eat a balanced diet centered on foods you like. Eating healthy doesn’t have to mean your diet is boring or always green. Similarly, choose a form of exercise that’s fun. It could be playing tennis with your friends or attending a dance class at your local community center.
These changes support your baseline health by improving mood, confidence, energy levels, and sleep. Without them, emotional problems are much harder to recover from.
If your feelings have become overwhelming and unmanageable, it may be time to speak to a professional. Persistent feelings of depression or suicidality need a mental health professional’s care.
You might see a hard patch as a normal part of retirement, but that’s no reason to go without help.[2][4] As with divorce, new parenthood, or an empty nest, it’s common to seek support for a big adjustment.
Cognitive behavioral therapy (CBT) can provide practical support for challenging the thoughts and behaviors that contribute to poor well-being in retirement, but it’s not your only option. Humanistic therapy could also be beneficial, ideal for people wanting to explore their identity or life’s purpose with a non-judgmental collaborator.
A Mission For Michael (AMFM) provides treatment for adults experiencing various conditions. Mental Health support is a phone call away – call 866-478-4383 to learn about our current treatment options.
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Retirement is a normal life transition, but many people have trouble coping with the changes it brings. Retirement depression can be treated in many ways. Therapy sessions may explore unexpressed feelings, build new habits, challenge negative beliefs, or help you find new personal meaning.
At AMFM Mental Health Treatment (A Mission for Michael), we offer an intimate, focused mental health treatment experience for adults in home-like settings that are carefully maintained to be peaceful, comfortable spaces. In addition to residential treatment, we also offer outpatient treatment programs.
Our locations in California, Minnesota, Virginia, and Washington accept insurance and are in-network with most major providers. To check your insurance coverage for mental health care, simply complete our confidential online verification form now.
Start the admissions process online or call us at 866-478-4383 to learn more about how we can support your mental well-being. Our compassionate team is available 24/7 to answer your questions and provide guidance with no obligation.
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At AMFM, we strive to provide the most up-to-date and accurate medical information based on current best practices, evolving information, and our team’s approach to care. Our aim is that our readers can make informed decisions about their healthcare.
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