Key takeaways

  • Experiencing feelings of sadness or lack of purpose is a common reaction to the significant life transition of retirement.
  • Feelings of depression in retirement can often be eased by creating a daily schedule, discovering new hobbies, and maintaining connections with loved ones.
  • If feelings of depression persist after making lifestyle adjustments, seeking help from a mental health professional can provide additional strategies and support.

Retirement depression is not a formal mental health diagnosis. However, it can refer to the experience of symptoms of depression, low mood, anxiety, or social isolation following the transition into retirement.

It is not uncommon for people to experience feelings of depression after they retire. However, there are many ways you can find relief from these symptoms, including self-care and professional help.

It’s relatively common to experience symptoms of depression following retirement. Shifting from a predictable routine to one with no real schedule is a major transition.

According to a 2020 meta-analysis, around one-third of retirees experience some form of depression.

How long does retirement depression last?

A specific life event may trigger it, but how retirement depression presents and how long it lasts varies from person to person.

Some people may only experience depression for a few weeks, while others may experience it for years. Learning how to cope with depression and when to seek professional help can help reduce this timeline.

Symptoms of depression

The symptoms of depression can vary. However, common symptoms in older adults include:

  • persistent sad, anxious, or empty mood
  • irritability, restlessness, or difficulty sitting still
  • feelings of hopelessness, worthlessness, guilt, or helplessness
  • decreased energy or fatigue
  • a loss of interest in activities you once enjoyed
  • talking or moving more slowly
  • difficulty concentrating, making decisions, or remembering things
  • difficulty sleeping, oversleeping, or waking too early
  • ignoring important roles in life and responsibilities
  • increased or decreased appetite that may accompany unintended weight loss or gain
  • increased use of alcohol, drugs, or behaviors that may pose a risk
  • thoughts of death or suicide, or suicide attempts

There are many reasons people may experience symptoms of depression following retirement.

Loneliness and social isolation

Older adults may be more likely to experience loneliness and social isolation. This may be due to various factors, such as:

  • changes in health
  • loss of loved ones or friends
  • difficulty getting around
  • loss of hearing, vision, or memory

Social isolation and loneliness may increase a person’s risk of developing symptoms of depression.

Social isolation vs. loneliness

Loneliness and social isolation are related, but they are different issues.

Loneliness is a distressing feeling of being separated or alone. Social isolation is a lack of social connections and having few people to interact with regularly.

Involuntary retirement

A 2022 review and meta-analysis notes that involuntary retirement is associated with a greater risk of developing depression. Involuntary retirement is defined as being forced to retire before the usual retirement age due to:

  • health issues
  • company closures
  • family issues
  • layoffs

Relationships

Another cause of retirement depression can be marital issues. For example, many aspects of retirement can put a strain on relationships, including a loss of identity.

According to a 2016 report by the U.S. Census Bureau, the divorce rate among adults ages 50 years and over has been on the rise. The report notes that the divorce rates are as follows:

  • 55 to 64 years old: 43%
  • 65 to 74 years old: 39%

The report also notes that the national average for divorce at the time was 34%.

Health

A 2020 meta-analysis found that declining health and financial uncertainty can also lead to symptoms of depression after retirement.

Rebuilding a social network and creating stronger ties in your marriage and community may help reduce depression symptoms. However, you also need to address any underlying health and financial security concerns.

Did you know?

Medicare can help cover the cost of mental health services. Medicare Part B covers outpatient mental health services like general and specialized counseling and psychiatry appointments.

Medicare Advantage (Part C) plans will also cover these services.

Many people experience a loss of identity when they retire. They may also find it difficult to live life without the structured routine of a work schedule. These, combined with potential financial and relationship strains, can lead to the development of depression symptoms.

There are ways to manage these feelings and reduce or prevent depression symptoms.

Stick to a schedule

To maintain a sense of purpose and order, try creating a schedule to stick to.

Try to wake up around the same time every day and choose various weekly activities, such as dinner with friends or family or dance classes, to add to your schedule. This can give you something to look forward to.

Don’t retire completely

If you have concerns about a loss of identity and purpose when you retire, try opting for partial retirement. Slowly scale back your working hours so you can build a lifestyle and identity that doesn’t fully rely on your job.

Find new passions

Consider trying a new hobby, joining social events for other retirees, or volunteering to give you a sense of purpose. There are various ways you can expand your social circle and find new passions after retirement.

Teach an old passion

You can try passing on the skills you already have to others.

Offering lessons for a musical instrument, fabric arts, or cooking can give you projects to focus on and may bring in extra spending money as well.

Teaching others can also help connect you to younger generations and widen your social network.

Don’t neglect your social network

As you age, it can become harder to stay connected with loved ones.

If you live near friends and family, retirement gives you the freedom to spend time with them. But if you don’t live near loved ones, consider seeking out new connections by joining event groups, stopping by a local senior center, or even joining virtual groups.

If you’re still married, take this time as an opportunity to reconnect with your spouse, understand what motivates them, and how you can spend time together and apart in meaningful ways.

Stay active

A sedentary lifestyle can have serious effects on health. Regular physical activity can reduce feelings of anxiety and depression, lower blood pressure, and improve sleep. It can also help manage or prevent medical conditions, such as cardiovascular disease and diabetes.

The Centers for Disease Control and Prevention (CDC) recommends that older adults get 150 minutes of moderate-intensity physical activity each week, including at least 2 days of strength training.

Adding physical activity

You can add physical activity to your routine by:

  • working in the garden, such as mowing or raking leaves
  • taking a dance class
  • joining a water aerobics class
  • trying yoga or tai chi
  • joining a fitness class
  • going for a hike
  • walking in a mall if the weather is too cold or too wet to walk outside

Consider professional help

If you feel like you are having difficulty managing symptoms of depression, you may want to consider consulting a mental health care professional.

These health professionals can help you understand your symptoms and what is causing them and, if necessary, recommend treatment options.

Retirement is a major life transition that can be challenging for many people.

The loss of identity and schedule, as well as relationship and financial changes, can sometimes lead to symptoms of depression.

Pursuing new hobbies, staying physically active, and expanding your social network can help manage these symptoms. However, if they feel unmanageable, you may wish to seek professional help.