Retirement blues is a term referring to the negative aspect of reaching that lifelong goal everyone strives for. The transition from a lifetime of work to a lifestyle of leisure can be difficult. But when symptoms such as sadness, irritability, or withdrawal last for more than a few weeks, the blues may have morphed into clinical depression.
Not What You Signed Up For
You pictured freedom, not this.
Retirement had always loomed large on the horizon, promising time to chase your dreams and enjoy each day without the struggles of the workplace. What you didn’t anticipate was how hard it would be to shift from years of work-mindset to the world of retirement. What you had envisioned as long days reading, gardening, and playing with your grandchildren has turned out to be a huge disappointment. Some days you don’t even feel like getting out of bed. Nobody warned you this life transition could be so hard!
What you’re feeling is not uncommon: In the older population, the incidence of depression is higher for those who are no longer working. [1] So why can this time of life, one that is supposed to be our “best years,” turn into some of the worst?
What Makes Retirement a Mental Health Risk?
Crisis of Identity and Purpose. For as long as you can remember, you’ve had a ready answer for those who asked, “What do you do?” Now, you can no longer reply with the standard, “I’m a teacher,” or “I’m an engineer.” Even amending it with “I’m a retired engineer” seems to fall flat. You may have begun thinking, Without work, who am I, anyway?
Social Network Collapse. Those days of meeting at the coffee shop before work or joining your team at the lunch table are behind you. Your workmates may have promised to include you, but you can’t blame them for eventually failing to invite you to the latest birthday party. This feeling of being forgotten can lead to even more isolation.
Changes in Routine. Finally, you don’t have to set an alarm each morning. You thought it would be a tremendous relief to go to bed and get up on your own schedule. What you didn’t anticipate was that without work, you don’t have a schedule. Hours stretch into days, and the mental and emotional benefits of solving problems, interacting with others, and meeting professional goals simply aren’t there to energize you anymore.
Health and Financial Challenges. The link between retirement and health is unclear because of the many factors to consider, including retirement age and circumstances. But as you might expect, forced retirement, especially due to ill health, has a pronounced negative impact on physical well-being. [2] In addition, transitioning from a lifetime of earning income to living on a fixed income can create a variety of stressors, particularly in today’s volatile economy.
Retirement Blues or Clinical Depression?
So how do you determine whether you have a short-term case of the “blues” or a need to be evaluated for clinical depression? The first factor to consider is how much time has passed since the day you “clocked out” of work for the last time. It’s normal to assume that a week or two of adjusting to a totally new routine will result in a few days you don’t feel quite right. You may be learning how to share life with your spouse full-time. You may be struggling to work through the piles of paperwork generated by insurance companies and government agencies. And even if you couldn’t be happier to retire, feelings of sadness may surface as you begin to process the countless changes created by this shift in roles.
If you’re concerned you may be experiencing more than the retirement blues, ask yourself these questions:
- Have initial feelings of sadness or anxiety developed into a persistently negative or irritable mood?
- Are you sleeping too much or too little?
- Have you experienced significant weight gain or loss?
- Are friends and family starting to notice a lack of interest in things that were previously important to you?
Did you answer “yes” to any of these questions? If so, and particularly if more than a month has passed since your workplace appeared in the rearview mirror, it’s likely time to ask for help.
| Feature | Retirement Blues | Clinical Depression |
|---|---|---|
| Duration | Usually temporary, often resolves as new routines and social connections are established. | Symptoms persist for at least two weeks and may continue for months or longer. |
| Trigger | Life transition: retirement, loss of work identity, changes in routine and social network. | Can be triggered by life events, but not always; may occur without clear external cause. |
| Mood Symptoms | Feelings of sadness, loss, mild anxiety, or loneliness related to adjustment. | Persistent depressed mood, marked loss of interest or pleasure in activities. |
| Physical Symptoms | Occasional fatigue, sleep disturbances due to changes in routine. | Significant changes in appetite or weight, insomnia or hypersomnia, fatigue. [3] |
Signs to Watch For
As we age, symptoms of depression may become more difficult to spot. Rather than sadness, depression sometimes manifests as lack of interest in activities or relationships. The depressed person may begin ignoring important life roles such as parenting and grandparenting responsibilities. Other symptoms to include:
- Persistent low mood or irritability: Feeling down for extended periods, not just occasional sadness.
- Loss of interest or pleasure: Marked lack of enjoyment in activities that were previously meaningful or enjoyable, including sex.
- Physical symptoms: Significant changes in appetite or weight, insomnia or hypersomnia, digestive issues, and increased aches and pains.
- Difficulty with routine: Trouble maintaining daily routines such as sleeping and eating.
- Social withdrawal: Increased feelings of loneliness and isolation.
- Feelings of anxiety: Mild or persistent anxiety related to new daily circumstances. [4]
Among the most dangerous symptoms of depression at any age are feelings of despair and hopelessness. Although risk of depression drops in the years immediately following retirement, suicidal ideation actually rises substantially after five to ten years. [5]
If you or someone you know is having thoughts of self-harm, please seek help. The 988 Suicide & Crisis Lifeline is waiting to assist with free, confidential, 24/7 support. Dial 988 to speak to someone today.
Changes to Make Today
One common trap in the midst of depression is assuming we should wait to seek out change until we feel better. The opposite is actually true: What we do each day provides the energy required to make positive change. This is called behavioral activation, and it can be the first stepping-stone on your journey to mental health. [6]
So what small steps make the biggest difference?
- Reestablish a schedule. It’s not your imagination: That freedom you were so anticipating in retirement can be exhausting. If you expend energy each day deciding when to get up, when to eat, and what to do each minute, your mind and body are working hard. Take the small step of maintaining a regular wake-up and wind-down time each day, and you should enjoy improved energy levels. [7]
- Intentionally engage in activities you love. Research has shown that one of the best ways to improve the quality of life is to do things that support your values and bring you joy. [8] Revisit that list of things you wanted to experience and accomplish in retirement and use your improved energy to sign up for a class, plan a trip, or take your grandchildren fishing. Start small by scheduling one activity a day and use that energy to propel yourself onto the next.
- Stay connected. Even if the last thing you feel like doing is getting the car and seeing other people, it’s worth the effort. Try something simple, like going into the store instead of using curbside pickup. Invite someone to join you at church or explore volunteer opportunities in your community. Who knows, maybe your smile will be the thing that helps someone else find their behavioral activation energy! [9]
Frequently Asked Questions
I have tried to pull myself out of my post-retirement “funk” but am still feeling tired and uninterested in things I used to enjoy. How can professional intervention make a difference?
One key approach to treating depression is cognitive behavioral therapy (CBT). This short-term, goal-oriented therapy identifies distorted thinking patterns and teaches the skills needed to maintain a healthy thought life. CBT has been shown to be as effective as antidepressant medication for many individuals. [10]
My father retired six months ago, and I’ve recently noticed him declining invitations to most family events. He even seems to have lost weight. How do I approach him about the possibility of being depressed?
Your father may not even be aware that he has passed the “retirement blues” stage and moved into clinical depression. Begin with an honest and compassionate conversation with him about the changes you’ve observed and how much you miss his involvement in your life. Then offer resources he can reach out to for help, either in person or online.
It seems like ever since I retired, all I’ve done is sit in doctor’s waiting rooms. How can I improve my physical health as I work on my mental health?
It’s great that you recognize the vital part your physical health plays in every other aspect of your life! As you begin to look for ways to improve such things as core strength, balance, and cardiovascular function, don’t underestimate how important spiritual health and relationships are to your overall well-being. Every factor of your life works together to provide the energy and focus you need to enjoy the retirement years you’ve always dreamed of.
My professional schedule never allowed me to get enough sleep, but now that I have time to sleep as long as I want to, I can’t seem to get my eight hours in. How can I improve my sleep habits?
Here are some simple ways to improve sleep hygiene at any age: Stick to a sleep schedule in the morning and evening; forgo electronic devices and phones before bed; schedule active times in the morning; practice a relaxing bedtime ritual; and keep your bedroom cool and dark. [11]
We Can Help
If you are having difficulty processing emotions you are experiencing after leaving a job, it may be time to seek help. At The Center • A Place of HOPE, our team of experts addresses mental health concerns using a multidisciplinary, Whole Person Care approach pioneered by our founder, Dr. Gregory Jantz. During the intake and treatment process, we consider factors from six life domains:
- Emotional well-being: Processing the upheaval associated with your retirement process.
- Physical health: Addressing medical concerns that may have come to the fore since life slowed down.
- Spiritual peace: Finding meaning and connection on your faith journey.
- Relational happiness: Creating a new social network away from a job setting.
- Nutritional vitality: Supporting overall health as you move into this next phase of life.
- Intellectual growth: Exploring new, exciting opportunities to do things you truly love.
In a recent review, The Center • A Place of HOPE was ranked among the top 10 depression treatment centers. [12] Our Whole Person Care program bridges the gap between standard outpatient and inpatient treatment, offering full-day therapy six days a week with supportive local housing. This intensive treatment schedule delivers over a year’s worth of outpatient therapy in just four to six weeks, providing comprehensive and accelerated recovery.
Adjusting to retirement may be a struggle, but we can help. If you are ready to take the first step toward finding a place of peace and productivity, reach out today. Our compassionate intake specialists will guide you through the process to better manage the all-encompassing lifestyle changes you are experiencing. Please call today between 8 AM and 5 PM PT, or complete our online form to request a callback.
References
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC9288177/
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC3204317/
[3] https://www.nimh.nih.gov/health/publications/depression
[4] https://www.nia.nih.gov/health/mental-and-emotional-health/depression-and-older-adults
[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC10227535/
[6] https://medicine.umich.edu/sites/default/files/content/downloads/Behavioral-Activation-for-Depression.pdf
[7] https://www.aplaceofhope.com/how-structured-daily-routines-improve-energy-and-mood-in-mental-health-recovery/
[8] https://pmc.ncbi.nlm.nih.gov/articles/PMC2882847/
[9] https://www.aplaceofhope.com/the-best-daily-routine-for-depression/
[10] https://www.aplaceofhope.com/is-cognitive-behavioral-therapy-good-for-depression/
[11] https://www.aplaceofhope.com/the-link-between-sleep-patterns-and-depression/
[12] https://www.aplaceofhope.com/the-center-ranked-in-the-top-10-in-the-united-states-for-depression-treatment/
