Retirement: Strategies for the Transition
8 strategies to help you cope with the transition to retirement
Retirement is a major life transition and brings significant changes in terms of our role, identity, lifestyle and our place in the world. Whilst we may plan financially for our retirement, we often don’t consider the psychological impact of our working lives coming to an end. This blog explores the impact of retirement on our psychological wellbeing and offers tips on how to cope with the challenges this change may bring.
“Life is a series of natural and spontaneous changes. Don’t resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like”. – Lao Tzu
Expected and unexpected transitions
Transitions may be welcomed as a new opportunity for personal growth and development. However, transitions can also bring instability and a fear of uncertainty about the future. How we adjust and adapt to these changes can affect our mental health and wellbeing.
Some transitions are unexpected, for example sudden illness, unexpected death of a loved one, unemployment, and relationship break-ups. Recently we found ourselves plunged into a global pandemic and the need to rapidly adjust to this period of uncertainty. The Covid-19 rules restricting our social interactions intended to protect the public from the spread of the virus created social isolation and loneliness for many.
Other major life changes are expected, for example the transition from primary to high school, high school graduation, finding a job, a partner, parenthood, mid-life, our children leaving home, and retirement.
Joys and challenges of retirement
For many, retirement is the reward for years of hard work. Others may experience relief closing the door on the daily routine, work stress, or an unsatisfying work role and savour the freedom to relax and enjoy their retirement. Appreciating finally having the time and freedom to pursue interests, spend time with family and friends, or travel.
Or you may experience a lack of purpose without the structure of the working day. You may feel isolated and lonely missing the social interaction with colleagues. You may grieve the loss of your work identity and your old way of life. It’s common to worry about how you will fill your time or develop concerns about spending more time with your spouse or partner.
No matter how much you may have been looking forward to your retirement, this transition brings significant changes and challenges which can trigger anxiety and depression.
Adjusting to Retirement
Whether you have already retired, are planning to do so, or have experienced an early forced retirement due to redundancy, caring for a loved one, or your own ill health there are strategies that can help you adjust to this transition.
Seeking guidance from a psychological therapist can help you develop tools to manage the struggles associated with retirement. Cognitive Behavioural Therapy (CBT) can help you develop strategies to adapt unhelpful thinking and behaviour to help you feel more positive about this transition. Acceptance and Commitment therapy can help you develop the willingness to accept the challenges retirement may pose, whilst committing to valued actions to bring meaning and purpose to this new chapter in your life.
8 strategies to help you cope with the transition to retirement
1. Practice Radical Acceptance
Radical acceptance encourages you to acknowledge the challenges of retirement whilst allowing space for feelings of sadness, loss or anxiety. Radical acceptance can enable you to accept the facts of your retirement and move through the experience without suppressing or trying to push aside difficult emotions. Acceptance and commitment therapy can guide the process of radical acceptance helping you connect with your core values; and to engage in valued actions for a more meaningful retirement.
2. Engage in self-care
It’s important to engage in activities that nurture your physical, mental, and emotional well-being. Your self-care may include regular exercise, engaging in hobbies, getting enough sleep, mindfulness or meditation, and maintaining a healthy diet. You could try a creative outlet, for instance writing, music, drawing, or pottery. Also, try avoiding unhelpful coping strategies such as excessive alcohol or substance use.
3. Grieve the loss of your old lifestyle
Recognise that the transition to retirement can be challenging and allow yourself to acknowledge the emotions that come with it. Even if you had looked forward to your retirement you may grieve for your career or lifestyle that once was. Be patient with yourself, grieving is not a linear process, nor is there a right or wrong way to grieve. Part of grief also includes giving yourself permission to move forward while honouring the memories of what once was.
4. Check your self-talk
What types of things are you saying to yourself? Are these internal comments helping you cope with your transition to retirement or making the process more challenging? One way to develop helpful self-talk is to recall transitions (or other difficult situations) you’ve successfully coped with before; they can be a reminder that you can manage this too! CBT can help you challenge negative self-talk and promote self-compassion. Do try to nurture compassionate self-talk, learn to talk to yourself as you would a loved one or friend.
5. Allow yourself to feel
Feelings during the transition to retirement can be messy, unpredictable and confusing. Rather than pushing your feelings down or constantly holding things together, allow yourself to have these difficult feelings. Your feelings may be intense or conflicting, but they are all valid and will pass. Try not to judge yourself as you experience unexpected emotions.
6. Create a routine
Establishing a consistent routine at the start of your retirement can provide a sense of stability and security during this time of change. Set up a schedule that includes regular activities, such as exercise, mealtimes, mindfulness, and social activities to help anchor yourself during this transition.
7. Be patient with yourself
Allow for flexibility and growth, remembering that it may take time to adjust to your retirement. New circumstances can be challenging, so be patient with yourself as you settle into your new way of life. Practice self-compassion and allow yourself time to get accustomed to your new way of life, let this happen at its own pace without trying to avoid the change or hurry it along.
8. Celebrate progress
Celebrate your progress as you navigate the transition to retirement. Each small step forward is an achievement worth acknowledging. Appreciating it can boost your motivation to continue moving forward. Celebrating does not have to be extravagant; it can be as small as treating yourself to a coffee, a trip to the cinema or as big as planning a holiday.
Talking to a therapist can help you navigate the retirement process, and help you develop tools to manage anxiety and low mood associated with this major life transition. Therapy can help you explore the possibilities for building a fulfilling and meaningful retirement. Please contact us if you would like to learn more about how we can help you.
“The only way to make sense out of change is to plunge into it, move with it, and join the dance.” ― Alan Wilson Watts
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