Retiring from the workplace is something most people will do during their lifetime. This is about where the similarities in retirement experiences end. Each person will come to the decision to retire in their own time, for their own unique reasons. Without the structure and responsibility of a job, it can be easy to spend a lot more time on the couch. On the other hand, if you spent a lot of time sitting at a desk, retirement might free you up to get moving and live a less sedentary lifestyle. If you are prone to depression, retirement could make your symptoms worse.

This isn’t the case for most people. Studies have shown that retirement generally reduces the risk of depression by about 20%. However, this doesn’t account for the variety between individual experiences. Retirement can be a big transition, so oftentimes, it requires some adjustment. The good news is that there’s a lot of potential to prevent or reduce your symptoms.

In this article, we’ll talk about what depression in retirement may feel like and share some strategies to help you make the best of your golden years.

Understanding retirement’s psychological impact

Most conversations about retirement revolve around building up the resources to do the things you want to do. Even if you have some extra savings and plenty of things to cross off your bucket list, that probably won’t take up all the time you have left. The realities of the lifestyle that you can afford, your family situation, your physical health and other factors will affect your experience. Some people find that retirement leaves them without a sense of identity or purpose. It can also be a bit isolating if you’re not connected with a community. 

Most likely, you’ll have mixed feelings about it, which is natural. Whatever you’re feeling, know that you don’t have to get through this alone. If you’ve never seen a therapist before, this could be a good time to give it a try. This can also be a good opportunity to reconnect with some old friends or find a new community to get involved with. 

6 strategies to prevent retirement from exacerbating depression symptoms 

In order to manage your feelings effectively, you’ll first need to give yourself space to feel them and recognize them. What activities have helped you reconnect with yourself in the past? Moving your body, doing creative projects or listening to music are all good options. These activities can be therapeutic in themselves. Spending some time in a mindful, reflective state may reveal what’s at the root of your depression or what challenges you may be wrestling with. Then you can determine what your next steps might look like or who can help you.

Try using these six strategies to manage depression symptoms during retirement:

• Creating structure and meaningful routines post-retirement — Creating a consistent daily routine can help you care for your emotional and physical needs in sustainable ways. It might take some imagination and dedication to build new habits. Accepting this challenge could be your first step toward a new life that you love.
• Cultivating purpose through volunteering, mentoring or learning — What’s your purpose now that you’re not working all day, every day? Picking up an old hobby or trying something new can help you find your answers. If you’re a little lonely or feeling called to help others, volunteering in your community may help you feel more connected.
• Maintaining and building social connections beyond work relationships — Everyone needs social interaction and support to feel like they belong. Do you have relationships in your life that you can nurture? Or do you need to make some new friends? The local senior center is just one place to look. You could also join a bowling or billiards league, find a book club, or see what’s happening at your church or place of worship. 
• Addressing identity shifts through self-exploration and new roles — You’ve probably done a lot of growing and changing over the years. Who will you be in your next chapter? It’s never too late to discover a new side of yourself. You might change up your wardrobe, read up on one of your interests or do some traveling.
• Managing financial anxiety with concrete planning — If you’re under financial stress, there is help available. Check out some online resources or search for a local financial planner who works with seniors.
• Practicing mindfulness during the transition phase — Mindfulness practices can help you feel more grounded and secure. Search for yoga or meditation videos on YouTube or start with basic breath awareness.

Find support for depression in retirement at Lightfully

Transitioning out of the workplace after a long career can bring up a lot of questions that don’t have simple answers. If this transition has brought up some new depression symptoms, you’re not alone. While financial planning dominates retirement discussions, the psychological transition demands equal attention. How will you re-create purpose, structure and connection in this new chapter of life? You don’t have to figure it out all by yourself. If you need help, all you have to do is ask.

With some self-exploration and planning, your retirement can be your best chapter yet. At Lightfully, our licensed clinicians provide mental health treatment that helps you live life to the fullest. We don’t just focus on your symptoms. During treatment, you’ll work on new ways to manage your thoughts, feelings, behaviors and relationships. 

Are you looking for mental health treatment that’s a bit more comprehensive than outpatient psychotherapy? We can help. Contact us with any questions or reach out to our Admissions Concierge Team today.