When planning for retirement, people often focus on the financial aspects. Do I have enough money saved up to meet my goals? Will my retirement funds keep pace with inflation? What happens if I outlive the money I set aside?
However, experts say that there's another very important part of retirement that doesn't get enough attention: Retirement shock. This is the name for the experience many retirees have when they finally leave the workforce and face the physical, emotional, and social changes that come with it. Fortunately, these psychologists say that you can counter the effects of retirement shock by making a few lifestyle tweaks.
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One of the things that keeps us healthy as humans is having meaningful things to do in our day, according to Dr. Owen Muir, a Dual Board-Certified Psychiatrist with Radial, who says that retirement is often the opposite of this. "Retirement shock is a way to describe both the human experience of having everything that organized your life pulled away all at once, and sometimes the shock serves as the stressor that leads many of my patients to slip into depression or other psychiatric disorders."
Retirement is considered one of the most stressful life events, along with the death of a loved one and divorce, and we have no roadmap for this transition, adds Sarah Friedell O'Connell, a Certified Retirement Coach and the founder of ChangePoint Advisors. "It's not like other life transitions (e.g., going to school, going to work) that society prepares us for. When work stops, people lose much more than an income."
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If this is the first time you're hearing of this term, Dr. Muir says it may be because our society views retirement as universally positive. "We see posters on the subway about retiring early for those who joined the police force," he says, noting that retirement is when things are supposed to be good. "However, the lack of structure can be deeply disruptive, and people having difficulty at retirement challenges the dominant narrative that it's the best time of your life."
How to Prepare for 'Retirement Shock'
Fortunately, you can manage your retirement shock with the right preparation. The first step in preparing for retirement shock is ensuring you're ready to retire, according to Dr. Muir. "One of the most important things is to not rush into retirement because that's what everybody is supposed to do," he says, noting that you should consider what the structure of work provides in your life, and if there's some other version of that structure that you'd like to continue to experience. Dr. Muir says that for many people, continuing to have some version of that work structure can be tremendously helpful. "Many older adults find a job they simply enjoy, or work in the volunteer sector, to keep that structure and purpose in their life."
For those who want to fully leave the workforce but still struggle with the lack of structure, Friedell O'Connell suggests taking a more holistic look at your life and seeing where you can gain more satisfaction from different aspects, including relationships, wellness, personal growth, and leisure activities.
"You can think now about what brings you joy and a sense of mattering," she continues, noting that she has a three-step suggestion that you can use right now to deal with retirement shock, and she says it involves asking yourself questions like:
How do you want to spend your time aside from leisure activities? How can you give back to others? What have you always wanted to try or want to get better at but never had time for?Related: Seniors Are Rethinking These 3 Popular Retirement States—Here’s Why
Once you have those answers, you may be able to find a way to deal with the loss of your work identity. Of course, it's important not to beat yourself up if you're experiencing retirement shock. As Dr. Muir said, we do view retirement as a uniquely positive time in this country, because many people find themselves with so much free time. However, retirement shock is a very real condition that can impact anyone, according to these experts, so there's no shame in feeling disappointment after your career ends.
Disclaimer: This article is for informational purposes only and does not constitute financial advice.
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