The retirement years can increase the risk of depression for some people. This major life transition can affect a person’s identity, confidence, and sense of purpose.
Not every retiree will experience depression. But you might be at greater risk if you lack social support, have financial worries, or have another mental health condition.
Therapy can help you manage depression symptoms in healthy ways and adjust to this new phase of life.
Major life events — like having a baby, getting divorced, or moving — can have an impact on your mental health. The term “retirement blues” is used to describe an increase in depressive symptoms that can happen after a person exits the workforce.
Research shows that about 28% of retirees [1] experience clinical depression. It’s more common among people who are forced to retire, often due to illness. This isn’t the experience for everyone, though, and retirement can bring a variety of emotions. Some people find that retirement reduces depression [2] and strengthens their well-being because they are able to engage in hobbies like volunteering.
Learning more about the mental health impact of retiring can help you navigate this important stage of life.
What to expect from retirement emotionally
Everyone is different, and no two experiences of retirement will be exactly alike. However, if you’re experiencing depressive symptoms after retirement, it may be cause for concern.
Watch out for these signs [3]:
Boredom or restlessness due to so much free time
A loss of purpose or usefulness
Disorganization or confusion without the structure of work
Sadness or disappointment
Uncertainty about the future
Irritability
Isolation
A lack of interest in activities you thought you’d enjoy in retirement
The care you need, when you need it
Learn how Rula can support your mental health journey
Why you might feel depressed after retiring
If you spent your whole adult life working, you probably looked forward to retirement. You might be dreaming of finally having time to adopt a slower pace of life, spend more time with family, explore hobbies, or do whatever feels most important to you. For some older adults, retirement can be a time to embrace those things.
But others may have a different experience. Many people feel depressed after retiring, and it’s not just because they miss the work itself.
Retirement can be a major adjustment period, and you might find yourself asking questions like:
“Where will I find a sense of belonging or meaning without a job?”
“How did my career shape my identity? And who am I now that it’s over?”
“Who will I talk to now that I’m not surrounded by coworkers all day?”
“Is there still enough time left for me to accomplish everything I want to do?”
These questions are personal, and there’s no right or wrong way to answer them. But it’s important to acknowledge that retirement can leave a person without a clear sense of direction or fulfillment. And if someone feels no longer “productive” in the traditional or employed sense, they may struggle with identity and self-worth. This can ultimately fuel depression.
For many, these feelings will resolve on their own in time. But some people might have an increased risk of developing depression.
These risk factors include [3]:
You have pre-existing depression.
You don’t have a strong support system.
You’re experiencing financial strain.
Your retirement was sudden or not your choice.
Your identity is strongly tied to your job.
Your work gave you a deep sense of purpose.
You don’t have goals for your golden years.
You have plenty of free time, but you don’t know what to do with it.
How to cope with depression in retirement
The good news is that depression in retirement can be managed with the right support and self-care.
Here are some tips [4] to help you care for your mental health as an older adult:
Have a routine. Create a regular weekday and weekend schedule, and stick to it. This will help give your days some structure when you no longer have a job that provides a predictable schedule.
Explore your interests. Look for opportunities to volunteer or engage in hobbies that provide a sense of purpose. Retirement can be a great time to try an activity you haven’t had the time to explore before.
Avoid isolating. Make an effort to leave the house and spend time with other people. This might include a regular dinner with friends or family, joining a local club, or even volunteering for a cause you care about.
Open up about how you’re feeling. Talking about depression with someone you trust can make it feel less burdensome. You may even gain some helpful insight into how others manage it.
Get moving. Find ways to stay physically active and make time for gentle movement you enjoy (just be sure to talk to your doctor before starting new activities).
Focus on your health. Take care of your physical health by going to your medical appointments, eating balanced meals, and getting plenty of rest.
Make time for rest. Allow yourself to be “unbusy” every once in a while. You’ve worked hard throughout your life, and you deserve the chance to relax and unwind sometimes.
Reach out for help. If you’ve tried to manage your mood on your own but your depression isn’t getting better, consider talking to a therapist. There are providers who specialize in working with older adults who can help you manage your depression and adjust to this new phase of life.
When someone’s self worth has been tied to productivity for decades, a common hurdle they face is the discomfort or guilt that arises during unstructured time. There’s a feeling as though they should be doing something ‘useful’ even when rest or leisure would be healthy.
Ashley Ayala, LMFT
Clinical reviewer
Find care with Rula
For many, depression is a time to relax, take that long-awaited vacation, and spend time with family. But there’s another side of retirement that isn’t widely discussed. Some people experience depression after leaving the workforce. This can stem from losing the structure, purpose, identity, and social ties they derived from their jobs. Therapy can help you navigate this transition and embrace life beyond the workforce.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- Prevalence of Depression in Retirees: A Meta-Analysis https://pmc.ncbi.nlm.nih.gov/articles/PMC7551681/
- Volunteering during early retirement reduces depression https://www.sciencedirect.com/science/article/pii/S0277953625001194
- Why am I so unhappy in retirement? How to recognize and avoid retirement depression https://health.osu.edu/health/mental-health/how-to-avoid-retirement-depression
- How to look after your mental health in later life https://www.mentalhealth.org.uk/explore-mental-health/publications/how-look-after-your-mental-health-later-life
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
Rula’s editorial process
Rula’s editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
