5 Tips for Dealing With Depression After Retirement

Depression after retirement might sound unlikely. However, for many, retirement turns out to be a mixed blessing, bringing feelings of depression instead of accomplishment and freedom. Here are five strategies for making the emotional transition, plus info about the causes and risk factors.

Reasons for Depression After Retirement

Retirement is not just quitting a job; it's a major life transition that can rock your sense of self and stability. In fact, the Holmes and Rahe Stress Scale ranks retirement as the 10th most stressful event on a list of 43. It's no wonder that depression after retirement is so common.

Another reason for depression after retirement is the significant change in the person's identity. Many people associate their jobs with their identities: What they do is who they are. Retirement severs this connection, forcing retirees to redefine themselves outside of a work context and leaving some to question their usefulness.

Adding to all this are changing dynamics at home. New retirees and their loved ones must adjust to spending more time together. Likewise, roles, routines, and responsibilities may be changing. Until they reach a new equilibrium, the couple might experience more conflicts than before.

Finally, retirement is a reminder of aging and mortality. Even though retirees usually enjoy many active years, fears of death, sickness, disability, loneliness, loss of loved ones, and more can creep in.

How to Cope

The following five tips can help new retirees make an easier transition into the next stage of their lives:

• Stay active. Do things to keep both mind and body active, such as taking a class, participating in sports, doing volunteer work, or taking a part-time job.
• Strengthen social and family ties. Visit family or offer to babysit grandkids. Make time to participate in activities with friends. Visit the local community center and seek out enjoyable activities.
• Find a new sense of purpose. Try volunteer work related to former jobs or special causes. Finding a new way to provide meaning can help restore a sense of purpose.
• Pursue dreams. What retirees lose in structure and routine, they can gain in freedom and time to pursue long-held goals and new opportunities.
• Develop a routine. Setting up a schedule can help maintain a sense of order and predictability and avoid feelings of aimlessness.

When Depression Feels More Serious

If you feel sadness that just isn't going away or that's interfering with your life, seek the advice of a medical professional who treats major depressive disorder. Symptoms include:

• Feelings of sadness, emptiness, "flatness"
• Loss of interest in things you used to enjoy
• Irritability, restlessness
• Problems getting to sleep or waking up
• Changes in appetite or weight
• Problems with thinking, decisions, or memory
• Persistent tiredness
• Feelings of worthlessness or excessive guilt
• A sense of helplessness or hopelessness
• Thoughts of death or suicide

If you're experiencing any of these symptoms, see a healthcare provider. They can rule out physical illness, diagnose the problem, and formulate strategies that can help you cope with the new realities of retirement.

If you do have depression, your doctor can offer many effective treatments for depression, such as antidepressant medications, psychotherapy, and counseling.

Your doctor might prescribe medication for you or refer you to a psychiatrist or other mental health professional. Generally, the most effective treatments for depression combine medication and therapy, but your provider will help you determine what's best for you.