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It’s easy to think of retirement as idyllic. No more commute. No more work deadlines. No more worrying about the next step in your career. It’s definitely freeing, to leave all of that behind and shift gears to being the boss of your own time. But with that big change can come a big adjustment. And that may be easier for some people than others. Here are some watch-outs for maintaining good mental health in retirement.
Depression in retirement
In some cases, one bad day, followed by another, and another can turn into clinical depression, which is nothing to take lightly. Triggers for depression in retirement can be things such as:
- Health problems and medication
Illness, disability, chronic pain, and even prescription drugs that are meant to help you physically can have a negative effect on your mental health. Make sure you’re aware of any potential side effects of your medication.1 - Loneliness and grief
Loneliness can be caused by the passing of a spouse or close friend, the fact that family don’t live as close as you’d like and you no longer have the social stimulation of interacting with your co-workers, who were a big part of your life for so long. - Financial pressure
Managing money to make sure it lasts you and your spouse through retirement can cause worry and anxiety. - The shift to not working
Many people derive a sense of identity, accomplishment, and personal satisfaction through their work. When the familiar routine of a job to go to is no longer there, the period of adjustment can be a challenging time.
What are the signs?
According to Toronto’s Centre for Addiction and Mental Health (CAMH), these are some of the signs that you or someone you care about might be depressed:2
- not getting dressed
- becoming reclusive, not answering the phone or door
- loss of interest in favourite activities
- feelings of worthlessness or sadness
- crying, becoming agitated or angry, or showing little emotion
- sleep disturbances, i.e., too little or too much
- changes in eating habits
- physical pains or symptoms without an obvious cause
- lack of energy, the feeling of waking up tired
- difficulty concentrating
- difficulty making decisions
- starting and not finishing things
- spending more time alone than usual
Taking the control back
One of the most upsetting things about depression is that it can control you. The first step in managing it and feeling better is taking that control back. There are several ways you can go about doing that.
- Consult your doctor
There are many different medications that can help and seeing a psychologist or psychiatrist may also help. - Force yourself to get up, get out, and socialize, even if you don’t feel like it
Knowing that you’re not alone can make all the difference. Joining a support group or volunteering can be life changing. - Shake up your routine
Do something different, go to a park, get your hair or nails done, go to a movie or play, or visit a museum. - Indulge a hobby or try a new one
Find a new passion or indulge one that’s always been there. - Make time to laugh
The expression “laughter is the best medicine” has a basis in scientific fact. A good laugh increases then decreases your heart rate, giving you feelings of relaxation and contentment.3 - Make room in your life for a pet
Whether you’re a dog person or a cat person, the love and companionship of animals can enrich your life. 97% of doctors claim an improvement in their patients’ mental health when they have a pet.4 - Travel when you’re ready
Travel can lift your spirits and change your perspective. Visit somewhere new, rent a cabin, or go on a road trip with friends. - Take good care of your physical health
Diet and exercise can help improve your mental health. Minimize sugar, alcohol, and refined carbs in your diet. Add proteins and healthy fats. - Catch more zzzzzzz’s
Getting a good night’s sleep is important to your physical and mental health. Aim for 7 to 9 hours a night. Naps can be beneficial too. - Experiment with the healing arts
Techniques such as massage, swimming, acupuncture, and chiropractic can help relieve muscle tension, aches, and pains, and improve mood through relaxation.
Health & Dental Insurance for Costco members can help.
(Sources)
1 helpguide.org, “Depression in Older Adults: Signs, Symptoms, Treatment,” October 2019.
2 camh.ca, “Depression in Older Adults.”
3 mayoclinic.org, “Stress relief from laughter? It’s no joke,” April 5, 2019.
4 ontariospca.ca, “Benefits of pets for our mental health,” January 31, 2018.