Feeling depressed after retiring? Here’s what you need to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Have the post-retirement blues? Explore why retirement can cause depression and stress, plus what to do to find purpose after retiring with 7 mindful tips.
Many people look at retirement as the ultimate reward for years of hard work. And it is! After all those years of the daily grind, you finally have time to try new hobbies, travel, and relax with your friends and family. But for many, the dream of retirement bliss doesn’t always line up with reality.
Instead of embracing your newfound freedom and relaxed schedule, you might find yourself feeling lost, lonely, and even sad as you adjust to your new normal. These feelings can be shocking, and you may begin to feel guilty and confused by not being happy after reaching such a milestone.
The truth about retirement is that many people will struggle with feelings of sadness and depression — in the beginning, at least. It’s common to find the shift from a structured work life to an open schedule after retirement challenging. You may experience a loss of purpose or identity, or maybe you just miss the structure that going to work provided you for all those years.
Adjusting to this new phase of life can take time, but there are things you can do to ease your struggles.
Can retirement cause depression?
Many people look forward to retirement, but they don’t necessarily consider all the changes that come with it — other than not having to work anymore. Yes, you’ll have a new schedule and more freedom, but leaving the workforce may also shake up your daily routine, your professional identity, and your social life.
Retirement can also cause changes to your budget, which may come with worries about finances, and bring up feelings about entering a new season of life. As a result of all of these factors, some newly retired people experience feelings of sadness and even depression. It’s important to recognize these feelings early on so you can take steps to address them.
6 reasons why retirement can cause depression and stress
Loss of identity: Many people tie their sense of self-worth to their careers. When they retire, they might feel like they’ve lost a part of themselves.
Lack of purpose: Work gives structure to your day. Without it, you can feel aimless, possibly wondering what your purpose is now.
Social isolation: Many people make friends at work — or at the very least, regularly exchange pleasantries with a few coworkers. Once you retire, loneliness can creep in as you’re no longer interacting with your colleagues everyday.
Financial concerns: Even with careful planning, retirement can bring financial worries. Concerns about making savings last or dealing with unexpected expenses can cause stress and anxiety.
Health issues: Aging can bring health challenges that affect your physical and mental wellbeing. Managing these issues can be overwhelming and contribute to feelings of depression.
Fear of the unknown: Retirement is a major life change, and uncertainty about what the future holds can cause anxiety and stress.
What to do if you feel depressed after retiring: 7 mindful tips to help you find purpose
If you’re feeling down after retiring, it’s important to remember that you’re not alone and that there are steps you can take to start feeling better. Transitioning to retirement is a big change, and it’s okay if it takes time to adjust.
1. Establish a new routine to give yourself structure
Start your day with an activity you enjoy, like a walk or reading the newspaper, and plan activities that give your day a sense of purpose. Whether it’s setting aside time for hobbies, exercise, or socializing, having a routine can help you feel more organized and motivated. It can also give you a sense of accomplishment, which is important for your mental wellbeing, no matter the stage of life you’re in.
💙 Begin your day the mindful way with Chibs Okereke’s Starting Off on the Right Foot meditation.
2. Stay socially active to support your emotional health
Make an effort to stay in touch with your friends, family, and former colleagues — and consider joining clubs, groups, or classes where you can meet new people who share your interests. Staying socially active can prevent feelings of loneliness and help you build a new support network. Engaging with others regularly can lift your spirits and provide a sense of belonging, which is important for mental health. Explore these eight tips for having meaningful interactions with others.
💙 Overcome feelings of loneliness or nervousness when exploring new social groups with a pep talk from Jay Shetty in the You Belong session of the Daily Jay.
3. Pursue new hobbies to strengthen your sense of self
Retirement is the perfect time to explore interests and hobbies you didn’t have a lot of time for while your career was your priority. Think about activities you’ve always wanted to try or passions you wanted to pursue, like painting, gardening, or learning to play an instrument. Hobbies are a great way to keep your mind and body active, which is important for maintaining your overall wellbeing. Eager to learn something new each day? Here are seven tips to cultivate a curious mind.
💙 Step outside of your Comfort Zone and venture into new hobbies and pursuits with this exercise led by Jay Shetty.
4. Find fulfillment in volunteering and helping others
Helping others can provide a deep sense of fulfillment and purpose, which can be especially important after you retire. Whether you choose to volunteer at a local food bank, animal shelter, or school, the act of giving your time and energy to a cause you care about can be incredibly rewarding and provide that sense of purpose you’re missing since leaving the workforce. It’s also a great way to meet new people and stay socially connected.
💙 Explore how to find your core values and stay true to yourself by Living with Intention in this episode of The Spark with Matthew McConaughey.
5. Focus on your health to feel in control of your life and wellbeing
It can help you feel more in control to prioritize your mental, physical and emotional health by making movement a part of your day. Staying active can boost your mood, reduce stress, and improve your overall health, so find a form of movement you like, whether it’s walking, yoga, swimming, dancing, and so on. Whatever gets your body moving and your blood pumping is sure to lift your spirits.
💙 Combine movement and meditation with our Walk Away Stress guided exercise.
6. Set new goals to keep you motivated and looking forward to the future
Whether it’s traveling to new places, learning a new skill or language, or planning a family reunion, setting new goals can provide a sense of direction and accomplishment. Break down your goals into manageable steps, and celebrate your progress along the way. While it may seem daunting at first to venture into the unknown, after you begin to succeed, you’ll be so happy you tried something new.
💙 Get specific on the goals you wish to set and the intention behind them with guidance from Jay Shetty’s The ‘Why’ Behind Your Goals.
7. Seek professional help if needed
If you’re finding it difficult to cope with depression or anxiety after retiring, talk to a mental health professional. A therapist or counselor can provide you with the support and strategies you need to navigate this transition and help you work through your feelings. Remember that asking for help is a sign of strength, and taking care of your mental health is just as important as taking care of your physical health.
Retirement depression FAQs
Is depression normal at retirement?
Yes, experiencing symptoms of depression during retirement is more common than you might think. Retirement brings significant life changes, and it’s okay to feel a mix of emotions as you adjust. You might feel a sense of loss, particularly if your career was a big part of your identity. And the sudden shift from a busy, structured work life to a more open-ended schedule can leave you feeling uncertain. Plus, losing the social life that comes with working can cause feelings of loneliness.
It’s important to acknowledge these feelings and to reach out for support if you need it. It’s okay to ask for help, whether from loved ones, friends, or a mental health professional. You don’t have to go through this transition alone.
How can I prepare emotionally for retirement?
Preparing emotionally for retirement can make the transition to a new phase of life smoother. It can also help you embrace the prospect of retirement with a positive outlook.
Start by thinking about how you want to spend your time. Consider what activities, hobbies, or goals you’ve always wanted to pursue but couldn’t while working. Planning for these can give you something to look forward to.
It’s helpful to stay socially connected. Reach out to your friends and family, and think about ways to build or maintain your social network once you retire.
Maintain your mental and physical health. Exercise, a healthy diet, and stress management techniques like mindfulness can all help you stay balanced.
Talk to other retirees to learn from their experiences.
How can I stay socially active after retiring?
Staying socially active after retiring can ward off loneliness and support your emotional wellbeing. But we do understand it can be tricky to do. Here are some tips to help:
Stay in touch: Regular phone calls, meetups, or even joining social media groups can help you maintain connections with former colleagues, friends, and even open yourself up to making new connections.
Be a “joiner”: Look for local clubs, groups, or classes that match your interests — like a book club, gardening group, or a fitness class. These activities are great ways to meet new people.
Volunteer: Give back to your community while also meeting new people.
Reach out: Many people are in the same boat and looking to connect and make new friends.
Explore 10 more ways to connect with friends old and new.
How can I support a loved one who’s struggling with retirement depression?
Supporting a loved one who’s dealing with retirement depression requires patience, understanding, and open communication.
Encourage them to talk about their feelings — sometimes, just having someone listen can make a big difference. Let them know that it’s okay to feel the way they do and that they’re not alone. You can also help them find activities or groups that might interest them, which can provide a sense of purpose and social connection.
If they’re struggling to find motivation, offer to join them in an activity, like going for a walk or attending a class together. If their depression persists or seems severe, gently suggest they seek professional help. You could even offer to help them find a therapist or counselor who specializes in retirement issues.
Here are 12 tips to help your loved one cope with depression.
What are some hobbies that can help prevent retirement depression?
Exploring new hobbies can make your retirement years exciting and full of purpose, helping you stay engaged and emotionally healthy — and helping prevent depression in retirement. The key is to choose activities that genuinely interest you and bring you happiness.
Joining a book club or a local community group can keep you socially connected.
Taking up gardening, walking, or yoga can help you stay physically active and boost your mood.
Creative hobbies like painting, knitting, or learning to play a musical instrument can provide a sense of accomplishment.
Traveling, whether locally or to new destinations, can be eye-opening and fulfilling.
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