Transitioning to Retirement: Getting Ahead of the Retirement Blues

Retirement is often seen as the light at the end of the tunnel, the reward for decades of hard work and dedication. Why then do many retirees find themselves with a case of the retirement blues? Retirement is a huge life transition full of unknowns, new challenges, and shifting identities. Keep reading to learn about what you can do to prepare yourself for a transition to retirement with your mental health in mind.

Why Can Retirement Trigger Mental Health Crises?

Whether you found great fulfillment through your job, found it draining and unfulfilling, or a mix of the two- retirement presents unique challenges to overcome. Like transitioning from childhood to adulthood, transitioning to retirement is a huge life change. Your job can provide structure, purpose, identity, social ties, and mental and physical activity. Once the novelty of retirement wears off after the first few weeks, many people can find themselves beginning to feel aimless, anxious, or depressed.

Common challenges retirees face include:

• Loss of identity

• Feeling less useful, important, and needed.

• Isolation without the social interaction of your coworkers

• Adjusting your routine

• Struggling to relax

With some planning and intentional mindset shifts, you can avoid or minimize these challenges. Consider these helpful tips!

Embrace Change and Roll With It!

Greek philosopher Heraclitus said "The only constant is change." Learning to cope with and view the changes in your life with positivity and curiosity rather than fear is key to smoothly transitioning to retirement. There are several things you can do to ensure that you can roll with the challenges and changes coming your way once you retire.

• Be sure to acknowledge your emotions with the knowledge that there is no right or wrong way to feel about retirement. When we acknowledge our emotions, both positive and negative, it can be easier to move past them and take action.

• Once you know how you are feeling you can begin to adjust your attitude. Choose to approach retirement as a process. Focus on the journey rather than the destination and keep in mind what you are going to be gaining as you enter this new phase of your life.

• Retirement can be a great opportunity to redefine your identity. There aren't many opportunities in life to reinvent yourself! We have a tendency to define ourselves by our occupation which can result in loss of identity after ceasing to work.

• Recall your favorite hobbies or past times, volunteer, or take up a new hobby! You can define yourself as an artist, activist, volunteer, mentor, or student in this new phase of life. It can be beneficial to set new goals related to your hobbies, travels, or anything else you want to achieve in retirement.

Strengthen Your Social Supports

It is no secret that connecting with friends and loved ones is a powerful tool for our mental health and wellbeing. Many people build their social networks around the work place, don't let those relationships drop off just because you are no longer working! Keep in touch with collogues and explore avenues to build new relationships. Joining a peer support group could be a great strategy to build social ties. It is always easier to strike up a friendship with someone you have things in common with. Joining clubs for your hobbies is another great strategy!

Find New Purpose and Meaning

Work is often about more than simply a paycheck, even if you don't view it as such. Your job makes you feel needed and useful, gives you structure, and can even help to keep your brain and immune system regulated. However, purpose and meaning can be found through many avenues other than work.

• Consider finding a cause close to your heart and volunteer. Volunteering can provide more meaning and accomplishment to your life as well as opportunities for social connection.

• Growing your existing hobbies and interests is another avenue to bring meaning to your life. Consider what you like to do to unwind and relax when you have spare time during your busy work week, how can you take your hobbies to the next level?

• Continuing your education is a wonderful way to develop new interests, set goals, and give your brain a workout!

• Pet Ownership is another role that many find to be very meaningful and rewarding. Animal companionship can also boost your mood, ease stress and depression, and even improve your heart health. Check out our post on The Benefits of Pet Ownership for the Elderly for more information!

Look After Your Physical and Mental Health

Your mental and physical health are foundations for your overall wellbeing in retirement. Be sure to incorporate wellness practices in your new routine.

• Adopting a relaxation practice such as deep breathing or meditation can help to lower your blood pressure and improve your overall health.

• Physical activity remains just as, if not more, important in retirement as it has been your whole life. Aim for 30 minutes of activity on most days. Walking, stretching and gently activities suited to your mobility are key!

• Spending time in nature is known to relieve stress and deepen a sense of wellbeing. Getting fresh air is incredibly beneficial!

• Gratitude practices are known to have a positive benefit on overall mental health. When you spend a few minutes every day recognizing what you are grateful for it trains your brain to focus on positivity.

• Eating a healthy diet of nutrient dense food will be a boon to your overall health! Check out our previous post on Nutrition Needs and Meal Prep for Aging Adults for tips on how to make sure you are meeting your nutritional needs.

• Engage your brain with puzzles, learning new skills, hobbies, or reading. The more active you keep your brain the better you can protect yourself from cognitive decline.

Final Thoughts

Following some or all of the tips listed above can help you to transition smoothly to retirement, beat the retirement blues, and make the most out of this new phase of your life. Be kind to yourself and keep your sense of curiosity alive and you will surely enjoy a fruitful and fulfilling retirement.

If you or someone you know is in need of home care please call Total at 219-937-2811.

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Sources:

• Adjusting to Retirement: Handling Depression, Stress, and Anxiety from HelpGuide.org

• Transitioning From Work Life to Retirement from UCDavis