FOR many, work brings a sense of usefulness and purpose. There is a desire to be a good provider, achiever and a useful member of society. One’s sense of self is tied up very strongly in what one does for a living. With retirement, a sense of loss can occur, leaving a person struggling to know who they are and what their value is.

Another reason for depression is that the dynamics at home change. Where one or both spouses may have worked out of the home and been away a significant portion of the day, now both may be spending more time at home together. Roles may be changing and a greater need for joint decision-making may occur. Until a new equilibrium is attained there may be conflicts as each spouse adjusts to the situation.

Finally, retirement may be a reminder of the fact that the person is getting older, with fears about death, sickness, and disability arising.

How to cope

Many experts suggest the following tips to help newly retired people make an easier transition into the next stage of their lives.

  • Stay active. Do things to keep mind and body active such as taking classes, playing sports, doing volunteer work or taking a part-time job.
  • Strengthen social and family ties. Visit your children or offer to babysit your grandchildren. Participate in activities with friends. Seek out activities that you enjoy so that you make new friends.
  • Find a sense of purpose. Can you do volunteer work related to your former career, or maybe you’ve always cared deeply about a particular cause? Finding a way to provide meaning in your life will restore the sense of purpose that you found through work.
  • Fulfil your dreams. Maybe you’ve always wanted to learn to play a musical instrument or travel? Now is the perfect time while you are young enough to do it.
  • Develop a schedule. When you are used to planning around your job, it can be disconcerting to go to having an unstructured day. Set up a schedule, creating times when you will work around the house, exercise or do volunteer work.

    • What if your depression is more serious?

    If you’re finding that your depression isn’t going away or is starting to interfere with life, it is possible that you need professional help. Symptoms to watch for include:

  • Feeling sad, depressed or empty
  • Losing interest in things you did enjoy
  • Feeling irritable or restless
  • Having problems getting to sleep or waking up
  • Changes in appetite or weight
  • Having problems with thinking, making decisions or remembering things
  • Feeling constantly tired
  • Feeling worthless or guilty
  • Feeling helpless or hopeless
  • Thinking about death or suicide

    • If you are experiencing several of these, then it’s time to see your family doctor. They will determine if this might be due to some other cause, such as a medical condition or medications you are taking.

    If you do have depression, there are several effective treatments which can get you back on an even keel. Your doctor will work with you to determine what is best.

    Eight tips for a better way of living

    1. Build a support network

    This may mean forging stronger ties with friends or family. Knowing you can count on loved ones to help can go a long way.

    2. Reduce your stress

    When you’re under stress your body produces more cortisol. This is a good thing because it helps you gear up to cope with whatever is causing the stress in your life. Over the long run, however, it can cause problems for you. The more you use techniques to reduce stress, it will lessen the risk of becoming depressed.

    3. Improve your sleep hygiene

    Sleep and mood are intimately related. You might feel that you cannot fall asleep, or you struggle to get out of bed because you feel exhausted all the time. Good sleep hygiene is key to improving the quality and quantity of your sleep.

    Turn off electronics one hour before you go to bed. Use dim light to read a book or engage in some relaxing activity. Use your bed for sleep and sexual activity. Doing work in bed, or in your bedroom, can cause you to associate bed with stress rather than relaxation.

    4. Improve your eating habits

    There are links between diet and mental health. Improving nutrition can prevent and treat mental illness. There are brain-essential nutrients that affect depression. Improving your diet is key, but before you make any major changes or begin taking vitamins or supplements, talk with your doctor.

    5. Learn how to stop negative thoughts

    Depression doesn’t just make you feel bad, it can also cause negative thinking. Changing those negative thoughts can improve your mood. Cognitive behavioural therapy (CBT) is one that works to alter common patterns of negative thinking. Speak to your doctor.

    6. Beat procrastination

    Symptoms of depression, such as fatigue and difficulty concentrating, make procrastination tempting. Putting things on the long finger fuels depression. It is important to set deadlines and manage your time well. Each task you complete will help you break the habit of procrastination.

    7. Get a handle on household chores

    Take control of daily chores. Start small and work on one project at a time. Getting up and moving can help you start to feel better.

    8. Create a wellness toolbox

    This is a set of tools you can use to soothe yourself when you are feeling down. It is important to consider what things can help you feel your best. Create a list of activities you might try when you’re feeling bad, and choose one when you’re having a rough time.