Sudden Retirement Syndrome Blues? How To Enjoy Your New Life

This article is a guest post by Vickie Velasquez. After 20 years in the corporate world, Vickie co-founded First to Final Digital Marketing to help later-in-life entrepreneurs create and grow their businesses.

It was early January 2018 and the company I worked for was going through a round of layoffs. It wasn’t the first time. I’d survived several rounds and had my eye on 2023.

2023 would mark 25 years with the company, making me eligible to retire. It was also the year I’d be turning 55 so everything seemed to line up perfectly. I had it all planned out.

Until I got the call from HR.

On that crisp day in January, I was told that my position was being eliminated and that my services were no longer required. I could apply for another job within the company or receive a severance package and move on.

On one level I felt extremely stressed, but I was also a bit relieved. While I always did my best for the company that had provided me with a very lucrative career, I felt that being laid off might be a much-needed ‘reset” button. A chance to decide how I wanted the next chapter of my life to look.

As you read this, there are thousands (maybe millions) of working people daydreaming about the day they can leave their jobs and retire. They may be thinking about a leisurely retirement lifestyle consisting of relaxing in front of the TV, traveling to exotic places, and maybe finally writing that book or pursuing a hobby they never seemed to find the time for because of their 9-to-5.

It’s like an extended vacation! Every day is like one big coffee break, right?

While retirement is an amazing chapter in life with plenty of leisure time, unexpectedly losing your job can trigger a lot of mixed emotions. Transitioning from the structured work environment they’d come to know into a more “freeform” retirement lifestyle can make some people anxious and depressed. Some may feel they no longer have a purpose, particularly if retirement comes suddenly, and sooner than expected.

This phenomenon, known as Sudden Retirement Syndrome (SRS), can have an impact on mental and physical health.

In this article, we’ll explore:

what Sudden Retirement Syndrome (SRS) is
signs and symptoms of SRS
its impact on mental and physical health
practical strategies to navigate this significant life change

Important Note: If you or someone you know is experiencing symptoms of depression or anxiety, it’s important to seek professional help. This article provides general information and should not be used as a substitute for advice from a qualified mental health professional. If you’re feeling overwhelmed, please reach out to a healthcare provider or mental health counselor for support.

This post may contain affiliate links where I make a commission on your purchases at no additional cost to you. As an Amazon Associate, I earn from qualifying purchases. For more details, please see Affiliate Disclosure.

man (from the chest down) holding a box of desk contents. woman sitting at a computer out of focus in the background

Understanding Sudden Retirement Syndrome

Sudden Retirement Syndrome (SRS) is a condition that describes the emotional and psychological difficulties some people face when they retire.

Once the initial joy of, “I don’t have to go in to work today!” wears off, that’s where the feelings associated with SRS can creep in.

SRS is experienced more often with a sudden (unplanned) retirement due to unforeseen circumstances such as:

health issues
company downsizing
mandatory retirement policies

This quick shift in your everyday life can leave you feeling unprepared and disoriented, struggling to adapt to a new lifestyle without the familiar structure and social interaction of the workplace. The lack of daily routines and professional responsibilities can create a void and lead to stress and emotional turmoil.

It’s essential to recognize that these feelings are a common response to any significant life change, and understanding the signs of SRS can help you navigate through these challenges more effectively.

man sitting on steps outside a tall building with his head in his hands. box of desk contents sitting next to him

Signs and Symptoms of Sudden Retirement Syndrome

Before we discuss the strategies for coping with SRS, let’s first discuss some of the common symptoms. Please note: I am not a mental health expert. This article is meant to share my own experience with SRS. Please consult with a professional if you experience any of these signs.

Mental Health Symptoms

When you retire, especially if it’s unexpected, it’s not uncommon to feel a mix of emotions, some of which can be pretty overwhelming.

You might notice you’re feeling down more often than not, or you just can’t get excited about things you used to love. This can be a sign that depression is creeping in.

Anxiety is another symptom of Sudden Retirement Syndrome. You may find yourself worrying constantly about the future. Having trouble sleeping (this was a huge problem for me), eating more or less than usual, or finding it hard to focus may also be indicative of SRS. It’s important to recognize these feelings so you can take steps to feel better.

Physical Health Symptoms

Your body can also react to the sudden change in your daily routine. The campus of the company I worked for was huge, so just walking from meeting to meeting was a nice workout. There was a gym onsite where I spent many lunch hours getting in some extra steps.

When you’re not getting up for work every day, it’s easy to fall into a more sedentary lifestyle. This might lead to gaining a few extra pounds or feeling like you’re losing the muscle tone you used to have.

Blue collar workers who are used to the physical demands of their jobs may be especially impacted by this. Without the regular physical activity that work often provides, your health can start to slip.

6 Strategies For Dealing with Sudden Retirement Syndrome

So what can you do if you feel you’re experiencing Sudden Retirement Syndrome? First, as noted previously, always seek help from a qualified mental health professional. He or she can evaluate your symptoms to help you determine the best course of treatment.

In addition to any professional advice you receive, here are a few strategies that worked for me:

1. Establish a Routine

One of the key aspects of transitioning to retirement is creating a new routine for yourself. As creatures of habit, we like routines, so when you retire you might feel lost without one.

While I was working, each weeknight I got my work clothes ready for the next day (and “reset” my gym bag). When I was first let go, I let go of this routine for a while but found that I missed it! It’s a nice feeling to wake up in the morning and not have to figure out what you’re going to wear (even if it is just lounge shorts and a t-shirt!).

Now that I’m not grabbing my morning coffee with a quick breakfast before heading to the office, I use my (more leisurely) coffee time in the morning to plan out my day.

Gathering my clothes at night and having a planning session over coffee each morning are two simple habits that helped give me regain a sense of direction.

Creating a new routine can help provide structure to your days and give you a sense of purpose. Consider incorporating activities that you enjoy, whether it’s hobbies, exercise, volunteering, or socializing with friends.

green retro alarm clock sitting on a table. laptop, to-go coffee cup, and bread sitting on a plate are out of focus in the background

2. Find Meaningful Activities

Engaging in activities that bring you joy and fulfillment can help combat feelings of restlessness and uncertainty.

Explore new hobbies, take up a creative pursuit, get involved in community initiatives, or even consider taking on a part-time job that aligns with your interests and values.

I decided to take my podcasting hobby and turn pro! My wife and I had been co-hosting and producing The Vegetarian Zen Podcast for five years when I was let go. It was a passion project for us, but once my time opened up, we decided to start seeking sponsors and see if we could make this our new job.

I also have a love of writing and my wife is an editor, so we formed a digital marketing agency, First to Final Digital Marketing, to help other small businesses create content.

image of Vegetarian Zen podcast hosts Larissa and Vickie with the name of the podcast in text

3. Seek Social Support

Connecting with others who are going through a similar experience can be incredibly helpful. The day I was let go, over 100 of my coworkers were, too. It’s been nice to keep in touch with many of them and see them retire and spend time with family or grow new careers.

Spending time with family and friends can be incredibly comforting. Share your feelings and concerns with your loved ones so they understand what you’re going through. They can offer emotional support and practical advice to help you navigate the changes retirement brings.

Family can also help you stay socially active. They might introduce you to their friends, invite you to social gatherings, or encourage you to participate in community events. This can help expand your social network and reduce feelings of loneliness.

Finally, consider joining a retirement community, attending support groups, or participating in social clubs to build relationships and combat feelings of isolation.

group of people sitting at a table outdoors, having coffee and laughing together

4. Focus on Self-Care

Taking care of your physical, emotional, and mental well-being is crucial during the retirement transition. I joined a gym and made it a point to keep moving. My wife and I take our dogs to our local duck pond for early morning walks almost every day.

silhouette of a goose standing near the edge of a pond

Prioritize activities that promote self-care, such as exercise, meditation, healthy eating, and getting adequate rest.

5. Consider Alternatives to Retirement

Who says retirement has to look the same for everyone? These days, there are many different paths you can take.

One path may simply be to take a short sabbatical from working to give yourself a chance to reflect on what you’d like to do next. I realize that, depending on your financial situation, you might have to get another job fairly quickly. However, if you’re able to take some time off, it’s something to consider.

For more alternatives to retirement, check out Charting New Paths: 6 Alternatives to Retirement.

6. Seek Professional Guidance

Above all, if you’re struggling to cope with Sudden Retirement Syndrome, consider seeking guidance from a retirement life coach or counselor. They can provide valuable insights, support, and strategies to help you navigate this transition period successfully.

By implementing these strategies and approaches, you can overcome Sudden Retirement Syndrome and look ahead to this new chapter of your life with optimism and purpose.

Remember, retirement is a time for self-discovery, growth, and new opportunities. Embrace the journey and make the most of this exciting phase in your life.

If you need some help crafting your new routine, check my free Guide to Block Planning.