Tips for managing retirement depression
It is fairly common for people to experience symptoms of depression after they retire. Keeping active, maintaining a social circle, and seeking professional help can help manage those symptoms.
Retirement depression is not a formal mental health diagnosis.
It can, however, refer to the experience of symptoms of depression, low mood, anxiety, or social isolation following a person’s transition into retirement.
Individuals can find relief from these symptoms in many ways, including self-care and professional help.
It is relatively common for a person to experience symptoms of depression following retirement. Shifting from a predictable routine to one without a real schedule is a significant transition.
A 2020 meta-analysis notes that around
While a specific life event may trigger it, how retirement depression presents and how long it lasts varies from person to person.
Some people may only experience depression for a few weeks, but others may experience it for years. Learning how to manage depression and when to seek professional help can help reduce this timeline.
People may experience symptoms of depression following retirement for various reasons.
Older adults may be
Social isolation and loneliness may increase a person’s risk of developing symptoms of depression.
Loneliness and social isolation are related, but they are different issues.
Loneliness is a distressing feeling of being separated or alone. Social isolation is a lack of social connections and having few people to interact with regularly.
According to a 2022 review and meta-analysis, involuntary retirement has associations with a greater risk of developing depression. Involuntary retirement means having to retire before the usual retirement age due to:
Marital issues can also cause retirement depression. For example, many aspects of retirement, including a loss of identity, can put a strain on relationships.
A 2016 report by the U.S. Census Bureau notes that the divorce rate among adults ages 50 years and over has been increasing. The report also notes that the divorce rates are as follows:
According to this report, the national average for divorce at the time was 34%.
According to a
Rebuilding a social network and creating stronger ties in a marriage and community may help reduce depression symptoms. However, a person also needs to address any underlying health and financial security concerns.
Medicare can help cover the cost of mental health services. Medicare Part B covers outpatient mental health services, including general and specialized counseling and psychiatry appointments.
Medicare Advantage (Part C) plans will also cover these services.
People may experience a loss of identity when they retire, and may also find it challenging to adapt to life without the structured routine of a work schedule. These, combined with potential financial and relationship strains, can lead to the development of depression symptoms.
However, there are ways to manage these feelings and reduce or prevent depression symptoms.
To maintain a sense of purpose and order, a person can try creating a schedule to stick to.
They can try to wake up around the same time every day and choose various weekly activities, such as dinner with friends or family or dance classes, to add to their schedule. This can give them something to look forward to.
If a person has concerns about losing their identity and purpose when they retire, they can opt for partial retirement. They can slowly scale back their working hours, allowing them time to build a lifestyle and identity that does not fully rely on their job.
After retirement, individuals can consider trying a new hobby, joining social events for other retirees, or volunteering to give them a sense of purpose. They can expand their social circle and find new passions in various ways.
A person can pass on the skills they already have to others.
Offering lessons for a musical instrument, fabric arts, or cooking can give them projects to focus on and may also bring in extra spending money.
Teaching others can also help connect a person to younger generations and widen their social network.
As a person ages, staying connected with loved ones can sometimes become harder.
If a person lives near friends and family, retirement can give the individual the freedom to spend time with them. But if someone does not live near loved ones, they can consider seeking out new connections by joining event groups, stopping by a local senior center, or even joining virtual groups.
If an individual is still married, they can take this time to reconnect with their spouse, understand what motivates them, and how they can spend time together and apart in meaningful ways.
A sedentary lifestyle can have adverse effects on health.
Regular physical activity can reduce feelings of anxiety and depression, lower blood pressure, and improve sleep. It
The Centers for Disease Control and Prevention (CDC) recommends that older adults get
If a person feels like they are having difficulty managing symptoms of depression, they may want to consider consulting a mental health care professional.
These health professionals can help individuals understand their symptoms and what is causing them and, if necessary, recommend treatment options.
To discover more evidence-based information and resources for healthy aging, visit our dedicated hub.
Retirement is a major life transition that can be challenging for many people.
The loss of identity and schedule, as well as relationship and financial changes, can lead to symptoms of depression for some.
Pursuing new hobbies, staying physically active, and expanding their social network can help a person manage these symptoms. However, if a person feels they cannot manage these symptoms, they may consider seeking professional help.