A mental health condition that can affect how you feel, think, and behave is depression. It's a common and global mental disorder affecting more than 264 million people (both young and old) worldwide, as the World Health Organization (WHO) estimated. Depression is often characterized by sadness and losing interest in things you once enjoyed. Other common symptoms of depression that you may experience include sleeping problems, changes in appetite, increased fatigue, feelings of guilt or worthlessness, difficulty concentrating, and suicidal thoughts or thoughts of death.
"Retirement" is a word that may have positive connotations of relaxation and enjoyment to several individuals. However, it can sometimes be seen as a transition into a difficult life which may trigger feelings of depression. Different factors can be responsible for depression that sometimes occurs during retirement, and there are various ways to deal with it.
What are the Causes of Retirement Depression?
When you begin to notice that depression is interfering with your everyday life, you should see a licensed mental health professional (you can also try this online diagnosis for depression to get some potential clarity on the symptoms you’ve been experieyou've. Your diagnosis will help your therapist decide on the most appropriate course for treatment. One crucial thing to know for your treatment is the cause of your condition. Identifying the cause or reason will help to understand what to focus on. For dep retirement session, different factors can be responsible. The following are the potential sources of retirement depression:
- A sense of worthlessness and purposelessness: For most people, purpose drives them daily to put much energy into what they do. In other words, wo king in a specific place gives you both a sense of purpose and usefulness? This sense of purpose and use is associated with the desire to cater to your family, achieve specific goals, and contribute tremendously to society's growth, directly or indirectly. However, retirement can trigger a sense of loss, making understanding your essence and worth difficult.
- Feeling bored throughout the day: There are different exciting things you do every day (your relationships with coworkers, meeting other people, or making new friends). However, retiremen stops all these. So, staying at hom all day can make you bored, which may lead to depression.
- Stress from a fixed or limited income: When you retire, you may be placed on a fixed or limited income that may not exceed what you were earning. Many individuals m y become distressed thinking about how to cope with such income which may lead to depression.
- The household dynamic changes: Empirically, it is observed that when partners spend more time together at home, it may lead to more conflicts in a relationship. This is mainly tie to the changes in the dynamics. Probably, it may b that before retirement, one or both spouses went out for work on working days and only get to be together for the whole day during weekends. But after retireme t, both parties may be spending the whole time of the day together at home. These may lead to ole changing and a need to make decisions together, which may differ from how it was formerly done.it'ss may result in various conflicts at first before each of them adjusts to the novel situation. This may lead to d pression, especially in men.
- Fear of aging or death: After some number of years, retirement can indicate that you're aging and yoyou're to relax from your long years of hard work. To some, the word etirement may trigger the fear of death and sickness. At first, you may trongly experience this phobia but over time it fades away. Sometimes these fe rs may result in depression and persist until you seek mental health treatment.
How to Cope with Retirement Depression
Generally, depression can interfere with different aspects of your life if not dealt with on time. Fortunately, just ike other contributors to depression, depression that occurs during retirement can be treated. The following are ways you can cope with depression after you retire:
- Find a new way to restore the sense of purpose: Living a life of purpose is what keeps most people busy. After retirement, o regain your sense of purpose when working, you can find a new way to make you feel useful or give your life an expected meaning.
Many people believe that doing something brings a sense of purpose to them. However, what brin s purpose to your life is determined by you. So, even when you etire, you can do something new that will make you feel useful just like before.
Moreover, you shouldn't let retirshouldn'tression overwhelm you because of the sense of purpose you attached to your formal work. To get a new sense of purpose that will help you physically and emotionally. Getting a new purp se such as spending time with your family, helping people around you, or volunteering can make you feel happier and healthier, reducing your risk of death. Volunteering, for nstance, offers higher levels of life satisfaction, help reduce the symptoms of depression after retirement, and increase your mental well-being.
- Strengthen your family ties and social relationships: Some people who are very close to your heart easily influence your feelinThese people inclu e family members and friends. After retirement, n other to cope with depression, you can try to spend exciting time with your family, friends, and your community — visit your children or babysit your grandchildren, develop a keen interest in activities with friends, visit your community center/ local club (such as a coffee club to meet with friends for a cup of tea and conversation every day), or make a friend at your church.
Some organizations or gatherings go in line with your passion. Joining them will elp you cope with your condition by making you feel great and lively about yourself.
- Say active physically: "Sitting" is empiri"ally ob"erved to have adverse effects on your physical and emotional well-being; however, engaging in physical activities,s can make you active. To help keep our body and mind active, you can take a fitness class, volunteer work, or participate in sporting activities. These activities may not compulsorily make you sweat or involve physical or mental efforts. Just make it simple and gentle. For instance, if y you have a garden, you can work there often— this will help you move around. Also, try to have a schedule for exercise with your friends— this encourages you to have a sense of accountability. Also, you can engage in hobbies that make you happier and healthier or develop a passion for something new that can keep you mentally and physically active.
- Get your dreams fulfilled: "There is time for "everything." Before you retire," you might have something in your plan to get done, but because there wasn't time for them, wasn't have to keep them waiting till you had time for them. After retirement, you have time to fulfill your dreams. Your dream may be o learn a musical instrument or visit a place— this may be a perfect time.
- Develop a new schedule: After retirement, it's good to have ait's routine or plan. This is because, before retirement, you used to plan the whole day around your job, but now the story is new. You need to set up a new time or plan for exercise, do volunteer work, or when working around the house.
- Get a pet: Getting a pet may help with depression. Pets offer emotional and physical support and can be especially helpful to those experiencing mental health challenges or disabilities. A dog will help you with exercise (when you walk it). Maintaining routine/a routine with meals for the dog gives you purpose and meaning from taking care of it and strengthens your relationship with others (taking your dog out may call for attention from other people who love it— some will even come around to speak to you about it). It provides companionship and love (dogs are seen to be "men's best friends, "and . Men are loyal c"companions).
- Be mindful of your financial means: Your spending must be planned— you shouldn't spend extshouldn'ty. This is because, after retirement, your income may be different. Know your budget and make your plans accordingly. You can try to assess your monthly payment and how you spend it that month.
- Look for ways to ease into your retirement: An abrupt transition can be overwhelming. It can be a shock o you that your days of a full-time job have come to an end and that you are left with working zero hours every week. To reduce the risk of being affected too much by retirement depression, you can try to look for a way to slide into retirement. Some employers offer phased retirements. If this opportunit is available, you may want to consider it before retirement. Phased retirements are a process where employees can reduce gradually their working hours for a few years before finally retiring. A study by Mo Wang Ph.D. (University of Florida) reveals that those who accepted post-retirement had a bet,ter physical and emotional health than those that retired abruptly.
- Find simple and enjoyable Work: You can make your situation just like "learning" which ne"er ends."From a clear stand oint, it may sound contradictory to be working after retirement — technically, your primary reason for retirement is to avoid work. However, operating a pain if you're still medicayou'ret can be very appropriate and beneficial for your mental well-being.
You derive purpose from work because through it you will be able to properly handle some responsibilities. Also, work helps stimulate you mentally, making it suitable for your mental health. From different rep rts, it has been shown that retirees who are gainfully employed have great levels of life satisfaction, well-being, and health compared to those who have not retired. Also, working reti ees rate more positively in their workplace than employees that are not yet retired.
Notably, the work may not be strenuous, but one that gives you sense of purpose and satisfaction.
When do you Need to See a Mental Health Professional?
Depression can be a "thorn in the flesh" negatively influe"cing your life in general. However, it's good to know tit'sit's treatable. Seeit's mental hea th assistance may be very important when you begin to see some severe symptoms. You can talk with licensed therapist who can recommend effective coping techniques for you— this is because your treatment options may be decided by your past experiences and personality.
Substance Abuse and Mental Health Administration (SAMHSA) can significantly help in the United States. SAMHSA offers a he pline you can call anytime for mental health assistance.
Also, there are retirement coaches who can also be of help. If you have troubl with the way to manage things after retirement, you can seek the help of a retirement coach. Incredibly, retire ent coaches work as motivational speakers, consultants, therapists, and rent-a-friend. They can open your eyes to the opportunities of retirement, which can significantly affect your mood.
