Self care for our mental wellbeing in retirement

Retirement and other major life changes that occur as we age can increase the incidence of mental health issues, although they can also occur at many other stages in our lives as well. Beyondblue report 10 to 15% of older Australians experience depression and around 10% experience anxiety. For those who live in residential aged care facilities the rate of depression increases to 35%.,

Beyondblue also identify the risk factors for older people that could make them susceptible to a mental illness such as anxiety or depression. These are: 

“Factors that can increase an older person's risk of developing anxiety or depression include:

• an increase in physical health problems/conditions e.g. heart disease, stroke, Alzheimer's disease

• chronic pain

• side-effects from medications

• losses: relationships, independence, work and income, self-worth, mobility and flexibility

• social isolation

• significant change in living arrangements e.g. moving from living independently to a care setting

• admission to hospital

• particular anniversaries and the memories they evoke.”

While this sounds a little like doom and gloom, the good news is that you can implement self care activities into your life to prevent or recover from mental illness such as anxiety and/or depression.

No matter what our age we all need a reason to get out of bed in the morning. Even though life changes when we cease employment or become less able to do some of things we may have done when we were younger, there are many ways to find purpose and create for yourself a meaningful life. A feeling of purpose or meaning will be different for every individual. Some of the ideas below may resonate:

• Share your wisdom and experience by teaching or mentoring someone in your field of expertise. Some employers have an alumni for this very purpose

• Volunteer to help others at a local food bank, aged care facility or other volunteer organisation

• Engage with others in social activities - they might be looking for some purpose and meaning too. A book club, knitting circle or the mens shed for example

• Be willing to try new things. Like my dad used to say - “Don’t knock it til you’ve tried it”

• Take time each day to be grateful and satisfied. Sometimes you need to make this a conscious practice if it’s not your default. This includes intentionally noticing the good things that happen each day no matter how small.

Keep yourself physically well by doing all the things we know are good for us with a balanced diet, some exercise you enjoy, getting enough sleep and ensuring you promptly see your GP when you have any concerns about your health (physical or mental). Make sure you get all the required checks and screenings that are required more as we age so that you don’t worry unnecessarily.

Be as social as you can. Our current pandemic situation won’t last forever and we will all be able to return to our social gatherings. The Australian Institute of Health and Welfare report that loneliness and social isolation have been linked to premature death, poor physical and mental health, general dissatisfaction with life, emotional distress, suicide, the development of dementia, premature death, poor health behaviours, smoking, physical inactivity, poor sleep, and biological effects, including high blood pressure and poorer immune function. If that long list of risks isn’t enough to motivate you into a little socialising then nothing will. You can socialise by popping to the neighbour for a cuppa, joining a club or meet-up group, talking regularly with friends and family, and getting a pet (I talk to my dogs all time) - there is evidence that pet ownership reduces feelings of social isolation. If you struggle with feeling isolated and don’t have as much connection with others as you would like, try writing a list of the people you know that you could reach out to when you are feeling isolated or alone - who knows they may be feeling exactly the same.

Another need that may increase as we age is the need to feel safe. There have been scams where older people have been taken advantage of which can result in loss of money, injury and a loss of confidence from that point on. It is important to have trustworthy family, friends or professionals you can count on and go to when something doesn’t seem right, without the fear of looking stupid. Technology is making it harder to pick scams and new ones are popping up all the time so make sure you have someone to turn to when you are not sure.

As we age and retire you will hopefully have more time to think about the self care you need to be at your best to enjoy those golden years. If you don’t feel at your best right now (you won’t be alone - it’s been a tough year or so for most of us), I hope some of the tips above will help you discover some renewed enthusiasm to thrive and live your best life in retirement.