The Links Between Retirement And Depression

Medically reviewed by Melissa Guarnaccia
Updated March 7, 2024by BetterHelp Editorial Team

Retirement is a major lifestyle change for many adults. Transitioning from having a routine schedule to not working at all can demand adjustments to all areas of life, including relationships, hobbies, and aspirations. 

While retirement and depression don't occur for everyone, a person may be more vulnerable to experiencing depression if they struggle to cope with transition, stress, or new life milestones. However, there are ways to cope with these experiences, and you're not alone.

Depression can affect anyone

What is depression? 

Depression is a mental health disorder characterized by a persistently depressed mood or loss of interest in previously enjoyed activities, causing significant impairment in daily activities. Contrary to mental health stigmas, there is a difference between sadness and depression. While sadness is an emotion, depression is a long-lasting mental illness, and the symptoms of depression can be more serious and impactful in a person's daily life. 

People living with depression might withdraw from the company of others, struggle to concentrate, and experience feelings of hopelessness, anxiety, and mood swings. Additional symptoms of depression include, but are not limited to, appetite changes, difficulty sleeping, and thoughts of suicide. 

According to the American Association for Marriage and Family Therapy (AAMFT), older adults make up 18% of all suicide-caused deaths. 2023 reports show that those over 75 make up 19.56% of deaths, and those over 85 make up 22.3%. For this reason, it can be essential to take depression seriously if you are an older adult (over 55). 

If you are experiencing suicidal thoughts or urges, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or text 988 to talk to someone over SMS. Support is available 24/7. If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

The link between retirement and depression

Many people look forward to retiring in their older years and enjoying a life free of work. However, for some, work provides many components that can contribute to individual happiness. For example, individuals might find routine, purpose, and connections with coworkers. While there are opportunities to experience these components during retirement, it may require more effort than what one initially expects.  

Depression can occur during retirement when there is a lack of preparation, as documented by the American Psychological Association. Retirement is a significant lifestyle change, and individuals entering this new phase of life can benefit from a plan. Whether one plans to travel or join a recreational class, retired individuals can find value in filling the gap that work leaves behind. Staying connected to other people and developing a routine are lifestyle choices that can positively enrich the lives of retirees.

What factors impact retirement depression? 

The nature of an individual's retirement is one factor that can impact the link between retirement and depression. While some people willingly retire after decades of working, not everyone may experience this luxury. Some individuals are pushed into retirement for diverse reasons, such as health issues, employment layoffs, or caring for a family member or spouse. People forced to retire might experience depression more often than those who choose to do so. 

If a person is pushed into retirement before being financially ready, a loss of financial well-being can also cause depression. Some retirees can live off pensions or passive income, but others cannot. Individuals who find themselves in retirement before they are financially prepared may want to earn an income to support themselves. 

The gig economy, freelancing, and taking on a part-time job are ways that retired individuals can earn a living if they are physically and mentally able. Welfare programs for retirees without a retirement fund may also offer benefits. 

Treatment options for depression

Treatment methods for depression can vary depending on the individual, the intensity of their symptoms, and other factors. However, the available treatment options for depression are often therapy and medication.

Numerous therapies are used to help clients work through depression, including cognitive-behavioral therapy (CBT), acceptance and commitment therapy (ACT), mindfulness-based cognitive therapy (MBCT), and others. In some cases, patients may be prescribed medication. The treatment can depend on what you and your treatment team feel is best for your body and situation. 

How to avoid depression after retiring 

Retirement is often a time to enjoy and experience what the world offers. However, retiring can be a challenging feat for someone experiencing depression. These people might struggle to find the motivation to get out of bed, practice hygiene, or see friends and family. This difficulty can lead to further depressive symptoms. Below are a few ways to avoid these symptoms and cope with mental health challenges.

Socialize with others

Habitual isolation can cause health challenges, and it may be perilous during a time when someone is adjusting to a new phase of their life, such as retirement. Socializing with other people is one way to avoid depression during retirement.

There are several ways for retired individuals to socialize with others. Volunteering, taking a recreational class, and joining a fitness center are a few available options. Studies have proven that socializing with others reduces feelings of loneliness, improves overall health, and prolongs lifespan in some cases. 

Create a routine

Creating a routine can offer purpose and predictability. In retirement, the need for routine may increase since the work routine has been removed. Having a routine doesn't necessarily mean planning every hour of retirement. However, you can try to schedule weekly events and have a set daily routine to follow. A few examples might include: 

  • Waking up and going to sleep at the same time each day
  • Eating three healthy meals
  • Going for a walk with your pets
  • Exercising, like swimming 
  • Spending time with a loved one 
  • Journaling 
  • Practicing mindfulness
  • Drinking water throughout the day 

Explore various types of work

Even if you have savings to live off during your retirement years, looking into the various types of available work might be beneficial if you enjoy working. Freelance work and the gig economy can serve as sources of income if you have a particular skill you want to market. You might start an art store online or create knitted clothing to sell at your place of worship or local fairs. If you enjoy making furniture as a hobby, you might also list these items for sale online. 

Stay physically active 

Exercise can benefit anyone, but it may be especially beneficial for older people. Although not everyone experiences it, older adults can experience memory loss, which might be held off through daily exercise. The Alzheimer's Society has found that exercise can reduce the chances of dementia by 30%.

You don't necessarily have to partake in hardcore workouts several times daily. Staying in shape could mean taking the occasional Zumba class, walking in the park a few times per week, or stretching when you wake up in the morning. 

Depression can affect anyone

Ask for help

Adjusting to retirement can be challenging. If you're not around other people who are retiring or a support system is missing from your life, you might experience additional challenges in your transition. Seeking support can be brave, and taking steps to improve the quality of your life can show strength and courage at any age.

Some retirees might feel uncomfortable discussing their feelings and struggles in person. If the idea of therapy is intimidating, an online counseling session may fit your needs. Internet-based therapeutic environments like BetterHelp make some people feel safer when discussing mental health concerns. In addition, this form of therapy can be more convenient since it can be reached from home. 

Researchers have conducted extensive research into the effects of online therapy on individuals experiencing symptoms of depression. One 2022 study showed that internet-based cognitive behavioral therapy (iCBT) could be effective in reducing symptoms of depression at any age. 

Takeaway

You're not alone if you go through challenges in life, and adjusting to retirement is challenging for many individuals. When necessary, the ability to stand up, keep pushing, and be receptive can build fortitude and character. No matter who you are or what you may be facing, whether it's retirement struggles, depression, or another matter altogether, consider talking to a compassionate counselor to discuss support options.
Depression is treatable, and you're not alone
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