There is a curious perception that old age comes with depression. While some statistics are worrying, a little planning will secure your golden years.
Whereas a bad mood is temporary, depression leads to loss of joy for long periods.
Figuring out the roots of depression is like figuring out why you have spots: Just like blemishes can arise from chickenpox, allergies and mosquito bites, depression can come from physical problems, be side effects of medication, or arise from events in your life.
Even more confusing, depression isn’t just about sadness. This condition can also result in feelings of anger, hopelessness, or no emotions at all.
For seniors, an early symptom is poor quality sleep or over-sleeping. Other signs include changes in appetite, low energy levels, and difficulty concentrating.
In 2015, a study conducted by Dato’ Prof Dr Abdul Rashid from RCSI & UCD Malaysia Campus and Dr Ibrahim Tahir from Penang Hospital analysed the mental health of 2,005 Malaysian seniors. The findings revealed that 56.1% of participants experienced mild depression, while 19.2% experienced severe depression.
The 2018 National Health and Morbidity Survey, focusing on 3,772 Malaysians aged 60+, found that 11.2% of Malaysian seniors had clinically significant depression, and 5.3% might have major depression.
So, is depression inevitable? Absolutely not!
Depression doesn’t automatically kick in on significant birthdays. There are plenty of joyful old folks.
Getting older involves a lot of change, and all change is stressful. That stress makes us vulnerable, which may trigger low mood and depression.
Understanding how that works becomes clear if you consider ageing is a life process.
First, retirement prompts an assessment. There are joys but also grief for the past, lost relationships, and missed opportunities.
Second, there’s more risk of a decline in overall health. Pain, even at low levels, is miserable. If your mobility is affected, you may be isolated socially.
Third, with death and taxes being the only certainties in life, we lose friends and family.
None of that is new. However, ageing is evolving.
In 1950, average Malaysian life expectancy was 50.8 years. Just 12.7% were 60+, with only 0.6% making it past their 80th birthday. Today, life expectancy is 76.7 years, with 20.8% of the population being 60+ and 1.2% being past 80.
Only a few of our ancestors enjoyed a few years of retirement; many of us have decades of it.
Family structures have also changed. Houses are smaller, and economics mean many more work outside the home.
All this means ageing is packing a punch of change. However, that is also good news.
With so many more seniors around, retirement is enjoying a makeover. We’re investing more time and thought in the process, and as a result, we’re getting better at handling it.
Excellent mental health in retirement comes down to information, mindset, and planning.
> Be in the present. With the premium on youth, many of us keep a tight clutch on our younger days when we were at the peak of our power and energy.
It’s tempting to live in the past, but as the Buddha noted, that kind of attachment is problematic. Embracing the present is healthier.
> Ditch regret. Dwelling on what-ifs will sour your mood and potentially trigger depression.
Accept that life is about risk. Some decisions work out great, and others not. Unforeseen setbacks may arise beyond your control.
Reflect on your emotions, and consider how you would comfort a friend. Extend the same gentleness and kindness to yourself.
> Maximise joy. We schedule dentist appointments and bill payments, but forget life is meant to be lived.
Discover what brings sweetness to your life. It can be as simple as savouring nasi goreng for breakfast, reading a novel, or finding joy in helping children learn multiplication tables.
Plan your days to ensure you dedicate time to these pleasures.
If you’re spontaneous, jot down ideas, and create jars filled with activities for different durations. Embracing the element of surprise in your free time adds to the enjoyment.
> Connect. Research consistently finds that close relationships are essential for a joyful life.
Keep in touch with friends and family, reach out to connections you’ve lost track of, and explore new hobbies that will help you make new friends.
> Take care of your body. Studies show a link between limited mobility and depression. It’s unclear if the social disconnect, pain, or both are to blame, but there’s definitely a connection.
Maintain a sensible diet rich in vegetables and fruit. Ask your doctor to advise you on a stretching and light workout routine. Flexibility is key.
> Lean in. Trouble can surprise us, so gather a support network. Arrange mutual check ins with loved ones where you talk openly about your health, and maintain regular doctor checkups to catch any issues early.
Then, if you do see warning signs of depression that persist for two weeks or if they prevent you from living your best life, talk to a doctor or mental health practitioner.
Don’t be shy. Reach out and make sure you get to enjoy your golden years.
Ellen Whyte is a British-registered counsellor and psychotherapist who has a soft spot for cats. She founded an online practice in 2016, and works with clients in 20+ countries.
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