Are you ready for retirement yet?
Getting close to retirement and haven’t decided how to fill that free time? An extended break from work can give you an idea of what retirement could be like.
Research shows a high proportion of retirees find themselves unexpectedly affected by feelings of purposelessness and boredom, too often leading to depression and other health problems.
Fortunately, there’s a lot you can do to stay happy and mentally resilient in retirement, so you can enjoy your new freedom to the fullest. There are also organisations to support you as you enter a new stage of life, many featured in this year’s Colonial First State Charity Boost.
Starting a conversation about mental health
TV personality and ABC Mental Health Week Ambassador Todd Sampson says that although mental health issues impact nearly all Australians in some way, as a nation we still tend to be reluctant to talk about them.
“Mental illness is often hidden in a cloud of shame or uncertainly. But it doesn’t need to be,” Sampson explains. “Just as the brain demands to be respected because of its unfathomable capability, so does mental illness. It's simply the other side of the coin that is equally scary, wondrous and important.”
“Life would be so much better for everyone if we just talked about it and supported each other,” he says.
So why are retirees especially vulnerable to depression — and what can we do to overcome or prevent it?
Like a muscle, the brain needs regular training to stay healthy. The core of neuroplasticity is simple but powerful — use it or lose it.
A time of change
Age Discrimination Commissioner and former Senator and Minister for Education, Susan Ryan, says many retirees are not prepared for the challenges that retirement brings.
“Many people are affected by issues with their finances, how they get a sense purpose and how they contribute to society. Relationship changes can also be difficult — for instance, you may suddenly be staying at home with a spouse who you’ve only seen sporadically over their working lives.”
But while a lack of purposeful activity can increase the risk of becoming depressed, Ryan says retirement can also bring enormous opportunities to devote time and energy to the causes and activities that matter most to us.
“Once you retire you can decide to contribute to society in your own way, through part-time employment or volunteering. You can also choose to develop yourself — taking up an interest you’ve never had time for, writing a book, painting, or pursuing a sport.”
Keeping the brain active
Todd Sampson says this kind of activity and stimulation is vital for warding off depression and staying mentally fit. In the popular ABC TV documentary Redesign My Brain, Sampson investigated brain plasticity and the effectiveness of targeted training in reversing mental ageing.
“Plasticity has shown us that we all have the ability to improve our brain,” he said. “Like a muscle, it needs regular training to stay healthy. The core of neuroplasticity is simple but powerful — use it or lose it."
Fortunately, Sampson says, brain training is easier than people might think.
“All the scientists agreed that 20 minutes of brisk walking a day is excellent for your brain. And, if you can add a strategy like memorising locations or license plates, even better.”
“I also recommend finding ways to incorporate brain exercise into everyday life. Try and remember all the names of the people at the next dinner party. Stop using your phone as a surrogate brain and memorise some of the numbers yourself. The next time you need to do a calculation, do it in your head. Making brain health a priority is the critical first step,” he says.
Putting some structure in your day
Jeff Kennett, former Victorian premier and founding Chairman of depression support and awareness organisation beyondblue, says the key to happiness in retirement is structuring your time around meaningful activity.
“Retirees need to have something they have to get up to do every day,” Kennett says.
Like Sampson, Kennett says physical activity is crucial, with research showing that exercise can be particularly helpful to people with mild to moderate depression.2
“Remaining active doesn’t have to be difficult or demanding but it does mean that you get out and go for a walk, morning and afternoon, or you do a bit of gardening,” he says.
Kennett also points out the importance of keeping relationships with the younger generation going.
“If you have not done so in the past, you should learn how to use a computer so you can stay in touch with your children and grandchildren, using the mediums that they use.”
Give your mental health a boost
If you’re finding the shift to retirement challenging, remember that you’re not on your own. Organisations like beyondblue are there to help you rediscover your sense of purpose and put valuable skills and experience to work in a good cause.
This year, Colonial First State’s Charity Boost will celebrate and support the work of organisations that help give retirees a sense of purpose through volunteering, financial advice or emotional support. Visit us on Facebook to learn more as the nominees and other details are announced during November and December.
beyondblue 24 hour help line: 1300 22 46 36
1 Butterworth et al, Retirement and mental health: analysis of the Australian national survey of mental health and well-being, Soc Sci Med, 2006.
2 Black Dog Institute: (2014) Exercise and depression.