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Retirement and Depression: Why It Happens and How to Cope

Retirement and Depression: Why It Happens and How to Cope

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You've diligently saved up, and now you're considering exotic trips or brainstorming activities to enrich your days.

However, several weeks or even months after you leave behind the daily grind — the team collaboration, the to-do list, and the well-defined schedule — you might find yourself feeling unexpectedly adrift.

If that’s you, you’re not alone. Retirement is a significant transition, and it can be a challenging period for many people. For some, this major life change brings about feelings of loss, uncertainty, and isolation, leading to signs or feelings of depression.

This informational article explores the relationship between retirement and depression, its causes, and offers some general advice on navigating this transitional phase of life.

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Retirement is a big life change

Retirement is more than just an exit from the workforce; it's a major life transition that involves significant changes in everything from schedules to self-identity. It requires adaptation and adjustment, and that can take time.

While traditionally seen as a reward after decades of hard work, retirement changes daily routines, social interactions, and can even affect self-perceptions. The shift from a structured work life to a less-defined way of living can lead to feelings of loss and disorientation, which could contribute to post-retirement depression.

What is depression?

Depression is more than just ordinary sadness; it's a prolonged period of significant hopelessness and lack of interest in pastimes or subjects that used to give you joy, excitement, pleasure, or happiness.

A significant indicator of a depressive disorder is a combination of symptoms that disrupt everyday life and persist for an extended period, ranging from several weeks to months or even years. Symptoms of depression can vary widely but often include:

  • Persistent sadness or feeling ‘empty’
  • Irritability
  • Fatigue
  • Changes in sleep patterns
  • A loss of interest in previously enjoyed activities
  • Changes in appetite or weight
  • Feeling worthless or guilty
  • Difficulty concentrating, indecisiveness, or memory problems 
  • Thoughts of suicide or death

For retirees, these depressive symptoms can become worse because of the sudden drop in social interactions and the lack of routine that work once provided.

You might be thinking, ‘I don’t think I have a disorder, but I do feel depressed.’ There’s also something between sadness and depressive disorders, and you could be experiencing situational depression prior to or after retiring. It’s an adjustment disorder with a depressed mood triggered by specific life events, including a major life transition.

Situational depression shows symptoms similar to those of clinical depression, also known as major depressive disorder (MDD), including persistent sadness, a lack of energy, feelings of despair, and a diminished interest in previously enjoyed activities, yet it’s temporary and often gets better as you adjust to your new circumstances or as the triggering situation is resolved.

Explore more:Understanding the Different Types of Depression

Older Asian woman looks pensively out of a window

How common is depression in retirement?

Depression in retirement is surprisingly common yet often overlooked. Studies suggest that close to 1 in 3 retirees experience some form of depression, a rate that is higher than in the general adult population. Research also indicates that those whose retirement was mandatory or due to an illness have higher rates of depression in retirement.

Retirees who have already been diagnosed with a depressive disorder can have mixed experiences. Retirement may make symptoms of depression worse for some, while others may experience improvements, likely due to less stress, more independence, and the ability to do more of the things that they love with their newfound free time. 

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Why you may be retired and feel depressed

The transition to retirement can trigger symptoms of depression for several reasons:

  • Loss of purpose and routine: Work provides more than just income; it offers a purpose and a daily structure. Losing these can leave a void that is hard to fill.
  • Reduced social interaction: People's social lives may have been closely tied to their work, so retirement could lead to feelings of isolation and loneliness.
  • Health and mobility concerns: Aging might bring health issues that limit mobility or cognitive functions, contributing further to depressive feelings.
  • Financial concerns: Worrying about finances after retiring can also be a significant stressor, impacting mental health.

It’s fair to say that we’d assume someone who loved their career would be more likely to become depressed because of that loss of purpose and social connection.

However, people who disliked their jobs could be just as likely to experience depression in retirement. They may have put up with an unsatisfying or stressful job because it provided financial stability, and with that gone, money worries could affect their mental well-being. The responsibility of holding down a job could also have kept them from exhibiting more obvious signs of depression, such as not being able to get out of bed for days because they knew they had to get to work.

Mental health conditions can also manifest or be diagnosed later in life, such as late-onset bipolar disorder, MDD, or anxiety disorders.

Understanding the triggers is key to addressing them, and some causes of depression in retirement could even be prevented with proactive measures.

Free mental health resource: Logging Depression worksheet

Older black woman in a yellow top visits with family for a celebration

Coping with depression in retirement

To start addressing retirement and depression, consider these coping strategies and lifestyle changes:

  • Preparation is essential: Start planning your retirement early. Think about how you will spend your time and manage your finances.
  • New pursuits: Develop hobbies and interests outside of work before you retire. This can smooth the transition by giving you alternative sources of satisfaction and purpose.
  • Stay social: Maintain old friendships and be open to forming new connections. Consider joining clubs or groups that align with your interests.
  • Physical activity: Keeping physically active not only boosts your mood but also keeps you healthy.
  • Volunteer: Giving back to the community can provide a new sense of purpose and fulfillment.

If you're approaching retirement or are already there and feel overwhelmed, talk about it. Discuss your feelings with family, friends, or a mental health professional.

Free mental health resource: Self-Care for Depression

Seeking professional help

Depression is treatable, but it's vital to recognize when you might need professional help. Therapists can offer coping strategies specifically tailored to the challenges of retirement, and medication like antidepressants may also be advised.

As you navigate the transitions associated with retirement, embracing modern solutions like online therapy and virtual medication management can be incredibly helpful. Services like Cerebral, which provide these online options, offer benefits that address some of retirees’ needs, including:

  • The convenience of care from anywhere: For those who split their time between multiple residences or travel frequently, online services allow for continuous and consistent access to mental health support.
  • The ease of an appointment from home: This is particularly valuable if you live in a region with scarce mental health services or if your mobility is limited, making traditional clinic visits challenging. 
  • The benefit of not needing to commute: This mode of support eliminates the need for physical travel and reduces the logistical stress associated with arranging transportation and managing schedules. 

Video calls and texting have all enriched our lives, and there’s no doubt you’ve used them to keep in touch with kids, grandkids, friends, and other loved ones. Cerebral makes connecting with a licensed prescriber or therapist just as easy.

By leveraging technology, you can maintain regular contact with mental health professionals, fostering a supportive therapeutic relationship that can significantly enhance your quality of life during these golden years.

You deserve to enjoy the retirement you've worked so hard for. If you find that symptoms of depression are standing in your way, help is available.

Just retired and feeling depressed?

If you’re looking for more answers or thinking about mental health support, consider taking Cerebral’s free 3-minute online depression screener to assess your symptoms.

Images by freepik, pressfoto, and freepik on Freepik.

*The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.


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By educating yourself about the different types of depressive disorders and seeking personalized support, you can take control of your mental health. Am I depressed? Asking that question can be an initial step to finding answers and, more importantly, tailored support and interventions that address your unique needs. To learn more about the level of your depression symptoms, take our 3-minute depression screener today.  Images by freepik, freepik, freepik, freepik, and Drazen Zigic on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.
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Triggers and duration Sadness is often associated with a specific trigger, including personal experiences, external events, or internal thoughts and feelings. While everyone feels down occasionally, the initial intensity of the feeling could be alarming in some cases. However, the duration of sadness is usually temporary, lasting days to weeks, and gradually subsides as circumstances improve. Identifying clinical depression Depression, clinically referred to as major depressive disorder (MDD) or clinical depression, is a mental health condition that affects millions of people. What is depression? It's characterized by a persistent feeling of sadness, loss, or emptiness that can extend for weeks, months, or even years. It affects how you think, feel, and behave, and it can interfere with daily functioning and significantly impact your quality of life. Unlike sadness, depression doesn't necessarily have a clear outside trigger, and its effects are more pervasive. Symptoms and signs of depression Depression comes with an array of symptoms that could touch every aspect of your life, including: A consistently depressed mood  Loss of interest or pleasure in activities once enjoyed Significant weight loss or gain due to a change in appetite Insomnia or hypersomnia Fatigue or loss of energy Feelings of worthlessness or excessive guilt Difficulty thinking, concentrating, or making decisions Recurrent thoughts of suicide or death, or a suicide attempt These symptoms shouldn’t be ignored and may be a sign that help is needed. Clinical diagnosis criteria The Diagnostic and Statistical Manual of Mental Disorders (DSM-5), used by mental health professionals, outlines specific criteria for making a clinical diagnosis of a depressive disorder. Symptoms that persist for at least two weeks and significantly impair functioning in multiple areas of life, such as work, school, or relationships, could be indicative of major depressive disorder (MDD). Feeling depressed vs. having MDD There’s also a gray area between sadness and clinical depression. You might be thinking, ‘But I wouldn’t call this sadness, and it also doesn’t sound like it’s MDD, so am I depressed?’ You could be experiencing situational depression, which is an adjustment disorder with a depressed mood triggered by specific life events, such as the loss of a job, the end of a relationship, financial struggles, or a major life transition. Situational depression shares similarities with clinical depression, such as feelings of sadness, listlessness, hopelessness, and loss of interest in activities, but it differs in its duration and context. Unlike major depressive disorder, situational depression is temporary and typically resolves once the situation improves or you adapt to the changes. While feeling depressed can be concerning, it's important to recognize that it can be a natural reaction to difficult circumstances and may not necessarily indicate the presence of a long-term mental health condition. However, you may benefit from speaking with a licensed therapist to help implement coping strategies so you can recover faster. Though generally not as severe as clinical depression, symptoms of situational depression can also require professional support, as thoughts of suicide may be experienced in some cases. Pay attention to how long symptoms persist or if they significantly impair daily functioning so you can explore further treatment options and support. How do I know if I am depressed? Distinguishing between sadness and a depressive disorder involves considering the duration, intensity, and impact of your symptoms on daily life. Depression vs. sadness: Duration and intensity differences When wondering if you’re just feeling sad or if you may have a depressive disorder, it's important to consider the intensity and duration of your feelings. Sadness is typically temporary and tied to specific events. While feelings of sadness could initially feel extreme, those emotions generally ease over time, and you can re-engage in life as you typically would. Symptoms of depression are persistent and may not have an identifiable cause. The intensity of depressive symptoms is often greater and may fluctuate throughout the day. Depression vs. sadness: A different impact on daily life  Sadness may affect your mood temporarily, but a depressive disorder can have a considerable and continuous impact on your daily life. During short-lived periods when you’re feeling sad or depressed, you may be less motivated, social, focused, and/or energetic. However, when the feeling subsides, you’re able to resume daily life as usual. On the other hand, conditions like major depressive disorder can affect your ability to work, study, eat, sleep, and enjoy life. Clinical depression can also undermine your ability to maintain close relationships and can interfere with day-to-day functioning. When to seek help Monitoring your symptoms and knowing when to seek professional help is a big part of managing clinical depression. Monitoring depression symptoms If you're experiencing symptoms of depression, monitor how they're affecting your life. Keep track of your mood, thoughts, and behaviors over time. Take note of how long they last and if they prevent you from doing typical activities. Free mental health resource: Logging Depression worksheet Self-help strategies and when to use them There are beneficial things you can do to help relieve mild symptoms of depression, including:  Exercising regularly Practicing relaxation techniques Maintaining a healthy diet Getting regular sleep Avoiding alcohol and drugs Talking about your mental health with a supportive friend or loved one Journaling for mental wellness While these strategies can complement professional treatment, they may not be sufficient for the severe or persistent symptoms that can be experienced by those with clinical depression. The bottom line: Doing these things can enhance your mental well-being, but they’re not a cure for depression. When to get professional help If depression symptoms continue for more than two weeks and significantly impair daily functioning, reach out to a mental health professional for help. They can evaluate you for a diagnosis and create a tailored treatment plan, including therapy and/or antidepressants or other medications, to help you cope and improve your quality of life. Seek help immediately if you're thinking about acting on suicidal thoughts, in a crisis, or experiencing extreme emotional distress.  Call or text 988 for the National Suicide Prevention Hotline. Call 911 if you’re having a mental health emergency. Text HOME to 741-741 if you're emotionally distressed and need immediate support. For those who aren’t dealing with depression, talking with someone could help when you’re simply just feeling down. Therapy can help with every day challenges just as much as it helps with mental health conditions. Treatment for depressive disorders Various treatment options are available, including therapy, medication, and a combination of the two. Therapy and counseling Cognitive behavioral therapy (CBT), interpersonal therapy, and other forms of psychotherapy can help individuals address underlying issues contributing to depressive disorders and develop coping strategies for managing symptoms. Free mental wellness resource: CBT Thought Record worksheet Medication Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs), may be prescribed to help alleviate symptoms of depression. For those with MDD or a similar condition, these medications can help rebalance the chemicals in the brain that affect mood. Work with a licensed prescriber to determine what’s most appropriate for you. Becoming informed and considering support Understanding the difference between sadness, situational depression, and depressive disorders is key to addressing your circumstances. By recognizing the signs and symptoms of any of these experiences, you can proactively seek support or engage in self-help strategies, allowing you to regain control of your life and find hope. Whether you’re struggling with feelings of sadness, could use help recovering from situational depression, or need support in managing MDD, you deserve to feel better and help for all of these situations is available. Cerebral offers convenient online mental health services, including virtual therapy sessions, medication management via telehealth, and ongoing support. We’re committed to helping you find the best care team for you, taking your circumstances, needs, and preferences all into account. With a network of qualified licensed prescribers, you could also manage medication for MDD, if clinically appropriate, from a central hub under one affordable subscription with free expedited shipping. Want to give Cerebral a try? Schedule your first session today. Images by freepik, Drazen Zigic, freepik, and freepik on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.
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Find a therapist or prescriber to get the care you need.
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mental-heath-support

Call 911 if you’re having a
mental health emergency

Text Home to 741-741 if you're in emotional
distress and need immediate support

Call 988 For National Suicide
Prevention Hotline