When Ritika, a 29-year-old Delhi woman, flew to Berlin to celebrate her father’s retirement, everything seemed perfect. Her father, a travel lover, had already planned several trips for the coming months. However, after a year and a half, Ritika packed her bags to return to Delhi. Her father, once so active, had developed several health problems, including symptoms of depression.

Retirement depression, which is often caused by the emotional challenges that come with retirement, is a growing problem in India. People who once led dynamic lives full of social interaction, daily routines, and a sense of purpose often struggle to adjust to the sudden and profound changes brought about by retirement.

Retirement comes with many benefits but also some challenges.

Dr Aarti Anand, Senior Consultant – Psychiatry, Sir Ganga Ram Hospital, New Delhi, says, “For many people, retirement comes with feelings of emptiness, loneliness and worthlessness, which can lead to clinical depression. “

Retirement depression refers to feelings of sadness, anxiety, or hopelessness experienced after retiring from an active work life.

“Some of the signs to recognize retirement depression include generalized anxiety and persistent bad mood as well as exhaustion or lack of motivation,” says Nishtha Jain, counseling psychologist at online mental health platform Lisun.

“This is often due to a lack of routine, less social interaction and a sudden loss of professional identity or purpose. Financial instability, health issues and feelings of loneliness further aggravate the situation,” says Sumalatha Vasudeva, psychologist, Gleneagles BGS Hospital, Bengaluru.

“Instead of feeling free, relaxed, and fulfilled, many people feel depressed, aimless, and isolated. They may mourn the loss of their old life, feel stressed about how they will fill their days, or worry about the impact on relationships with family members due to being home all day. Can,” Dr. Anand explains.

Retirement can take away your sense of purpose and self-worth, leaving you feeling lost and leaving behind a void. Although there is no suggestive data, experts say there has been a rise in retirement depression among Indians.

Jain says, “Retirement depression is largely more recognized and more prevalent in the Indian population. This change has come about due to changes in social dynamics and traditional support systems that were previously available to retirees.”

Changing family structure is also behind the increase in depression after retirement among the elderly.

“Traditionally, joint families provide emotional and social support to retired people. However, with the rise of nuclear families and urban migration, many retirees experience a sense of isolation and purposelessness, making them more vulnerable to depression,” says Sumalatha Vasudeva.

Not having any hobbies outside of career is also a major reason for retirement depression.

This retirement depression can have serious consequences, such as:

• Chronic physical health problems like high blood pressure and diabetes due to stress
• Cognitive decline, reduced mental engagement, impacts memory and problem-solving skills
• Social isolation, which can lead to strained family relationships
• Increased risk of substance abuse or suicide in severe cases

How to Prevent Retirement Depression

However, retirement depression can be prevented and managed. Prevention, as they say, is the best cure.

“The best way to prevent retirement depression is to make a thoughtful action plan before you retire. This action plan should include planning about finances, routine, hobbies and investments after retirement,” says Jain.

To prevent retirement depression from affecting your or your parent’s life, try to have a plan ready. Here are some expert-approved tips:

• plan ahead:Financial and emotional preparation for retirement.
• establish a routine: Stay active with hobbies, volunteer work, or part-time employment.
• social relations: Maintain and expand social networks to reduce loneliness.
• physical activity: Engage in regular exercise to improve mood and overall health.
• learn new skills: Pick up new hobbies or courses to maintain mental stimulation and purpose.

Meanwhile, it is also important to have a good support system and stay well connected with family and friends.

Managing Retirement Depression

It is essential to seek professional help to manage anxiety and depression. This will help you deal with the challenges that arise after retirement. A psychologist or counselor can provide therapy to address these challenges.

Here are additional strategies recommended by mental health experts to help manage retirement depression:

• join support groups: Go out, socialize and join communities or groups to share experiences with retirees and combat loneliness.
• adopt healthy habits: Make sure you get a balanced nutrition, exercise regularly, and practice mindfulness activities like yoga or meditation.
• set goals: Set small, achievable goals to foster a sense of accomplishment. It could be something as simple as going on a short trip every couple of months or reading 10 pages a day.
• family support: Express your feelings. Open communication with family members will help you share feelings and get emotional support.

Retirement is a major life change that requires not only advanced financial planning but also strategies for staying engaged and satisfied.