Any thought of retirement seems so far away when you first kick off your career. Yet decades later, here you are: ready to begin that next great stage of life. While retirement is in many ways all it’s cracked up to be, that’s not to say it doesn’t come with its fair share of challenges. Financial stress, for example, can play a big role. Many retirees are also often surprised to learn that in addition to finding themselves with much more time on their hands, they must also confront negative (and unanticipated!) psychological impacts during this new life chapter. This article discusses the same.

Understanding the emotional impacts of retirement

Recent studies indicate that many new retirees ride an emotional rollercoaster during the first few years. Common feelings include inadequacy, loss of identity, and loneliness—especially true for those whose lives and self-worth were always closely tied to their careers (e.g., doctors, law enforcement officers, and skilled tradespeople). Moreover, retirees may face feelings of guilt, anxiety, stress, and boredom: all of which can significantly affect their well-being. Acknowledging and confronting these emotions is essential for a fulfilling retirement.

In life, change is inevitable; but that’s not to say these experiences aren’t challenging. Entering retirement is likely one of the biggest transitions you’ll face in life, so it’s important to prepare for these changes as best as you can. Luckily, you can do plenty of things right now to ensure your retirement years are a cause for celebration rather than riddled with stress or worry. Let’s examine a few specific strategies to successfully navigate retirement’s emotional side.

7 strategies for a smoother transition to retirement

1. Prepare for your emotions

The truth is that a “one-size-fits-all” approach to retirement doesn’t exist. Some retirees, for example, experience anxiety after the initial excitement wanes. Others have pangs of doubt and regret, perhaps wondering if they jumped the gun too early and/or are truly ready for their new unfettered lifestyle. Studies show that one of the biggest regrets retirees report is a failure to plan for how they’ll fill their time during retirement.

Bouts of boredom or even a sense of guilt may set in, with retirees feeling they should be doing something or perhaps don’t deserve their new-and-improved carefree life. Some emotions are completely unexpected. For example, if your spouse is also retired, you may need some time to adjust to the reality of spending more time together all day, every day; though the COVID-19 pandemic likely already provided a glimpse into this new lifestyle, it helps to discuss related matters with your partner prior to retirement. If you believe this may present an issue and anticipate needing some space, think about how you can do so without alienating your partner.

Above all else, it’s important to remember that however you’re feeling is A-OK—knowing everyone reacts to retirement differently and your feelings are valid no matter what.

2. Set expectations

Retirement, while a big adjustment, need not be difficult. Rather than hide from any negative feelings associated with this new chapter, embrace them. Come to terms with the fact that life is about to change drastically, thinking clearly about how you plan to make these years the best ones of your life. An optimistic attitude can make all the difference in successfully navigating retirement.

Unfortunately, however, retirement can also potentially upend otherwise solid relationships when both parties aren’t aligned on what it will look like. Sit down with your partner to engage in insightful conversations about how you envision your retired life to summon a renewed sense of excitement and purpose, keeping in mind many related factors and topics ranging from where you’ll live to what type of budget you’ll adhere to. Expressing your expectations honestly and finding common ground are paramount to successfully navigating retirement with your spouse.

3. Establish a routine

Nailing down a routine is a crucial component as you enter your retirement years, with a failure to do so potentially causing a downward spiral. Your newfound freedom, though positive, can in fact trigger negative health consequences if you don’t know what you’re in for. Staying up late, waking up late, and maintaining erratic eating schedules are just a few bad habits retirees can slip into if they’re not careful.

How you start your day, for example, can set you up for success. One Ohio State University study found that your morning mood has the power to determine your productivity for the entire day. By establishing good morning habits and sticking to a routine, you’ll give yourself the structure you’ve become accustomed to over the years while still leaving time to do everything you want.

4. Find your purpose

You’ll hear it from so many retirees: retirement, in itself, is boring sometimes. Since exploring new hobbies can help in this regard, now is the time to challenge yourself and engage in fun activities you were previously too busy to bother with when you were still working. Perhaps your purpose is volunteering, a great way to not only get out of the house and into the world as a retiree but also enjoy heightened levels of happiness. Volunteering can likewise help strengthen your sense of well-being, with the Mayo Clinic reporting these activities in fact lower rates of depression and anxiety.

5. Strengthen your relationships

Strong interpersonal relationships are chock-full of numerous benefits. In fact, Harvard research reports socially connected people are happier, healthier, and live longer than their less-connected peers. Isolation, on the other hand, can have devastating effects such as a decline in brain function and a shorter life span.

According to Dan Buettner, author of Blue Zones—a book dedicated to uncovering the secrets of longevity—loneliness can in fact shave eight years off your life, reason enough to seek out strong bonds with others. One consideration, especially if you’re looking to relocate, is to research locations where plenty of peers will provide lots of opportunities to build social connections. Florida, for example, is home to more than 4.9 million people aged 65+, 21% of the state’s population (per Journal of Consumer Affairs research).

6. Set new goals

Just because you’re retired doesn’t mean all your goals should fly out the window. There is plenty more to strive for and keep you motivated; the sky is the limit! Sitting down with pen and paper and jotting down your goals can help you gain a clear picture of where you are and where you’re going. Mobile apps are also a great resource to help keep track of your goals.

7. Consider working

There’s no shame in taking on a small new role to improve your financial standing, save for a vacation, or simply give yourself a greater sense of purpose. No matter your reason for pursuing additional income, this is a great way to put your time to good use. Perhaps you’d like to mentor or share knowledge by tutoring online via sites such as Udemy or Skillshare or otherwise perform freelance work on sites like Upwork, Freelancer, or Fiverr that help millions of independent workers connect with clients from all over the world. The possibilities are endless!

In sum: mentally preparing for retirement

A large number of retirees acknowledge these years are some of the most exciting and rewarding of their lives but that preparation is key. Arm yourself with what you need to successfully navigate a wide spectrum of possible emotions—the good, the bad, and the unexpected—and thus thrive in the decades to come with a renewed sense of purpose.

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Preparing Emotionally for Retirement