Retirement is a major life transition that can be incredibly exciting and exhilarating — especially if you plan on traveling, diving into your favorite hobbies, and spending quality time with your loved ones. However, for some, retirement also comes with the risk of mental health issues related to factors such as boredom, isolation, and loss of identity, among others.
Caring for your mental and emotional health after retirement can help ensure you maintain a good quality of life and get the most out of your golden years. If you’re retired and think you may benefit from a mental health boost, here are 10 tips that can help you become happier and more fulfilled.
1. Prepare for Stages of Emotion
Like any other major life transition — such as marriage, divorce, or relocation to a new place — retirement comes with its own unique challenges. During this time, you may go through emotional ups and downs that make you question whether you were truly ready to retire. Understand that this is completely normal, and allow yourself to fully experience those emotions, whatever they may be.
Until you develop a routine and embrace the freedom that retirement has to offer, find healthy ways to cope with your emotions. For example, you might start a journal or talk to friends and family who can help you feel better.
2. Establish a Daily Routine
When you retire, you no longer have the daily routine you had for many years. A sudden change in routine may make you feel restless, anxious, bored, and unsure about what to do with all your new free time.
Set a new daily routine that makes you feel comfortable, whether it involves waking up at the same time every day or visiting your favorite local park. You may need to experiment with different routines and activities until you find one that sticks.
3. Be Social
Maintaining a social life during retirement can help ward off isolation and loneliness, which are key drivers of depression among aging adults. Make time for social activities, such as spending time with friends and family or visiting a community center for seniors. You could also consider joining a club, such as a book club, that introduces you to people with similar interests and hobbies.
4. Volunteer Your Time
Volunteer work can give you a sense of purpose and help you feel appreciated. Research indicates that volunteering can be highly beneficial to older adults and that it can significantly ward off depression and social isolation. Ask your friends and relatives about local volunteering opportunities, or look online for volunteer work aligned with your personal interests and passions.
5. Get Quality Sleep
Poor quality sleep and lack of sleep are linked to a wide range of mental and physiological health problems, including depression, anxiety, paranoia, and pain. On the other hand, quality sleep can improve your mood, focus, and energy, and it could make you feel more positive about life after retirement.
Aim to get between seven and nine hours of sleep every night and improve your sleep environment if necessary. Sun exposure and regular exercise can also help you experience a good night’s sleep.
6. Practice Mindfulness
Practicing mindfulness is the act of living in the present moment and observing your sensations, thoughts, feelings, and environment. Mindfulness has been shown to have a positive impact on mental and emotional health by reducing anxiety and depression. It can also lower your blood pressure and improve your sleep quality.
To practice mindfulness, sit in a comfortable position and close your eyes. Take several deep breaths and focus on the way your feet feel. Do a “body scan” by noticing how each of your body parts feel, including your head. Download an app on your phone or watch a video if you’d like additional tips on how to practice mindfulness meditation.
7. Develop a New Skill
Learning a new skill can give you a fresh perspective on life and provide a sense of purpose. It can also help you fill your time if you need things to do after retirement. Take a cooking class, learn a foreign language, or learn a new dance or exercise. Your new skill could eventually lead to friendships and hobbies, and it can contribute to improved mental health.
8. Pursue New Hobbies
Retirement can provide you with the perfect opportunity to resume old hobbies or to pursue new hobbies you never had time for during your working years. A hobby can make you feel productive, give you a sense of purpose, and give you something fun to look forward to every day. Gardening, woodworking, fishing, painting, and writing are some of many popular hobbies among older adults that can help you stay healthy and active, both mentally and physically.
9. Stay Active
Exercise can naturally reduce stress, anxiety, and depression, particularly among older adults who are retired. It releases endorphins that can reduce physical pain and that can improve your mood and confidence.
Try to exercise on most days of the week, even if you only feel like going for a brief walk. Adults aged 65 and older should aim to exercise for at least 150 minutes a week, which includes strength training and balance exercises.
10. Get a Pet
Dogs, cats, and other household pets can provide you with unconditional love, which can be especially helpful if you face isolation during retirement. They can keep you company while also warding off stress, reducing loneliness, and boosting your mood. Studies show that a pet can also lower your blood pressure and improve your heart health.
Consider visiting a local pet shelter and adopting a pet. You may even be able to find an older animal that would appreciate you inviting them into your life during their own golden years.
Talk to your healthcare provider if you think you may need treatment for mental and emotional health. Your doctor may be able to provide additional tips and tricks for maintaining your well-being during retirement.
Resource Links
“Spotlight on the Challenges of Depression Following Retirement and Opportunities for Interventions” via Clinical Interventions in Aging
“The Impact of Volunteering and Its Characteristics on Well-being After State Pension Age: Longitudinal Evidence From the English Longitudinal Study of Ageing” via The Journals of Gerontology Series B: Psychological Sciences and Social Sciences
“Emotion, emotion regulation and sleep: An intimate relationship” via AIMS Neuroscience
“Mindfulness for Your Health” via National Institutes of Health
“Physical Activity During the Retirement Transition of Men and Women: A Qualitative Longitudinal Study” via BioMed Research International
“How much physical activity do older adults need?” via the Centers for Disease Control and Prevention
“The Power of Pets” via the National Institutes of Health