coping with the end of work
The end of work, whether through retirement or redundancy, marks a significant shift in one’s life. This transition could be both exciting and daunting depending on the circumstance, as it often involves stepping away from a routine that has provided structure, purpose and social connections for many years.
Navigating the emotional landscape of life after work is crucial for maintaining mental wellbeing. Without the daily demands of a job, some may feel a loss of identity or struggle with finding new ways to fill their time. These challenges can lead to stress, anxiety or even depression if not properly managed. Understanding the potential emotional impact of this transition and developing strategies to cope with it is essential for making a successful adjustment to this new stage of life.
myths about retirement and redundancy
everyone looks forward to retirement and enjoys it immediately
Many people struggle with the transition, experiencing a loss of purpose and identity, which can lead to depression.
redundancy only happens to those who are not good at their jobs
Redundancy often results from factors beyond personal control, such as economic downturns or organisational restructuring.
retiring means you’ll have a stress-free life
While some stressors may reduce challenges, issues such as maintaining mental stimulation and social connections can arise.
the emotional impact of retirement
This period often brings a mix of emotions, from relief to anxiety, as you adjust to a new routine and identity. For instance, retirement is often portrayed as a time of relaxation, but the reality can be more complex. While it offers the freedom to pursue hobbies and spend time with loved ones, it can also lead to feelings of loss, particularly of identity and purpose. The structure and social connections that work provides are suddenly gone, which can lead to feelings of emptiness or even depression.
- Loss of routine and structure: Work provides daily routines that structure our lives. Without it, you may struggle to find new rhythms, leading to feelings of disorientation and purposelessness.
- Emotional repercussions: The transition can trigger emotional responses ranging from nostalgia to anxiety about the future, especially if there was no preparation for the change.
“My whole life, I thought retirement would be when I’d enjoy myself most. At my workplace, everyone was cheering for me to start a ‘new chapter’. Nobody discussed the changes or challenges that retirement might bring.
“It hit me hard about 3 months into retirement, during the winter months. My former work colleagues seemed too busy for me, or they thought I was suddenly ‘too old to do things with them’. I spent days closed at home or going to the pub and drinking. There’s this opinion about retired people: they only do gardening, crosswords and read books. I wanted more, but eventually, I believed I was too old to be among old friends. I even resented my wife for still having work to go to.
“I felt like it was ‘an early death’.”
Alistair retired in 2023 and shared with us his experience of the transition to retirement.
coping with redundancy
Redundancy, unlike retirement, often occurs unexpectedly and can be a traumatic experience. The sudden loss of employment can leave you feeling vulnerable and unsure about your future, which can significantly affect your mental health.
- Financial anxiety: The financial implications of redundancy can lead to severe stress, especially if you are the primary breadwinner or have significant financial commitments.
- Rejection and self-worth: Losing a job can feel like a personal rejection, affecting your self-esteem and confidence. This can lead to a spiral of negative thoughts and anxiety about finding new employment.
the role of community and social engagement
One of the most effective ways to cope with the end of work is to stay socially active and engaged with your community. Whether through volunteering, joining clubs or participating in local events, staying connected can help maintain your mental wellbeing. Volunteering and working out, in particular, can provide a renewed sense of purpose and a way to use your skills and experience to benefit others.
new routines and purpose
Adapting to life after work involves creating new routines that give your days structure and meaning. This could involve pursuing hobbies, spending more time with family, or even starting a new part-time job or business. The key is to find activities that you enjoy and that provide a sense of accomplishment. This can be through:
- Setting new goals: Setting short-term and long-term goals can help you maintain motivation and direction in your life post-work.
- Learning and growth: Consider taking up new learning opportunities, such as courses or workshops, to keep your mind active and engaged.
“To fill my time, I reluctantly joined a local gym. I was shocked to see more men my age enjoying weightlifting, running or Thai chi. They were all hanging around after workouts and making plans for things like weekend cycling.
“It took me some time to transition from being miserable to enjoying my life again. Now I’m actually having fun, doing things I haven’t been doing when I was much younger.”
Alistair retired in 2023 and shared with us his experience of the transition to retirement.
how to help yourself when facing
the end of work life
Managing the mental health impact of retirement or redundancy requires a proactive approach:
- Seek professional support: If you’re struggling with the emotional impact, consider speaking with a therapist or counsellor who can help you navigate your feelings.
- Physical health: Maintain your physical health through regular exercise and a balanced diet, as these have a significant impact on mental wellbeing.
- Stay connected: Make an effort to maintain and develop social connections. Isolation can worsen feelings of depression, so stay engaged with friends, family and your community.
supporting others through transition
If you know someone going through retirement or redundancy, offering support can make a big difference:
- Be understanding: Acknowledge the emotional challenges they may be facing and offer a listening ear.
- Encourage new activities: Help them explore new interests or hobbies that can provide a sense of purpose and enjoyment.
- Practical support: Offer practical assistance, such as helping them manage their finances or looking for new opportunities.
Both retirement and redundancy can be viewed not just as endings, but as opportunities to start new chapters in life. Whether it’s pursuing a long-neglected passion, spending more time with loved ones or even venturing into a new career path, the end of work can be a chance to redefine what success and fulfillment mean to you.
support
Our Advice and Support Service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm and 1.30pm), where advisers can signpost you to local support that most fits your needs, including our Change Mental Health services. We offer initial advice on money worries and help to deal with emergencies.
Contact 0808 8010 515, email us at advice@changemh.org or fill out the enquiry form on the Advice and Support Service page.
