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Adjusting to Retirement



"I have studied and worked nearly our entire life and have finally retired. But it doesn't feel or look like the way I imagined it to be. Why am I feeling lost? Why am I feeling low? Isn't this what I wanted and worked so hard for?" - Anonymous


Retirement depression is real and is more common than we think. Statistics have shown that around a third of individuals at this life stage experience symptoms of depression. Retirement is a major life transition that can bring a variety of challenges and opportunities. While some people may look forward to retirement as a time to relax and enjoy their golden years, others may struggle with the loss of identity and purpose that can come with leaving a long-held career. Common experiences that individuals had shared in my clinical practice are:

  1. Loss of Identity: Many retirees have spent much of their adult lives in a particular profession or job, and their work may have formed a significant part of their identity. Retirement can leave retirees feeling lost, purposeless, and without a clear sense of who they are.

  2. Sense of Isolation: Retirees may feel isolated and lonely after leaving their work environment, which may have provided them with a sense of social connection and purpose.

  3. Fear of the Unknown: Retirement can be an uncertain time, and retirees may worry about their financial situation, health, and future prospects.

  4. Reduced Self-Esteem: Retirees may struggle with reduced self-esteem and feelings of inadequacy after leaving their work environment, which may have provided them with a sense of accomplishment and validation.

  5. Loss of Routine: Retirees may find it challenging to adjust to a new, less structured routine, which may leave them feeling disoriented and unproductive.

  6. Health Issues: As people age, they may experience health issues that can lead to feelings of frustration, sadness, and fear.

  7. Family Changes: Retirement may also coincide with other significant life changes, such as adult children leaving home, or the loss of a partner, which can add to the emotional challenges of retirement.

Adjusting to retirement can be a significant transition for many people, and it can take time to find a new routine and sense of purpose. Here are some tips for retirees to help them adjust to retirement.

  1. Set Goals: Setting goals can provide retirees with a sense of purpose and direction in their retirement years. Goals can be big or small, but they should be meaningful and aligned with retirees' values and interests.

  2. Stay Active: Physical activity is essential for maintaining good health and well-being in retirement. Retirees can find ways to stay active that are enjoyable and meaningful, such as walking, swimming, or taking up a new sport or hobby.

  3. Stay Social: Retirees may find that their social connections change after leaving the workplace. It's important for retirees to maintain social connections, whether that means staying in touch with old colleagues or making new friends through social groups or volunteering.

  4. Pursue Hobbies and Interests: Retirement provides an opportunity to explore new hobbies and interests that may not have been possible during their working years. Retirees can pursue activities that bring them joy and fulfillment, such as gardening, painting, or learning a new language.

  5. Plan for Financial Security: Financial planning is an essential part of retirement. Retirees can work with a financial advisor to develop a plan that ensures they have enough money to support their retirement lifestyle.

  6. Practice Self-Care: Retirement can be a time to focus on self-care and well-being. Retirees can prioritize activities that promote their physical and mental health, such as exercise, meditation, or spending time in nature.

  7. Embrace Change: Retirement is a major life transition, and it's natural to feel a range of emotions during this time. Retirees can embrace the changes that come with retirement and approach this new phase of life with curiosity and openness.

These tips may seem obvious but can be much easier said than done when trying to implement them into our existing lifestyles. If you are struggling with retirement depression, reach out for support. Therapy can be an open, unjudgemental space to explore your individual needs. Get in touch if you would like to find out more.

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