1. Plan for Better, for Worse and for Lunch
Sidestep the sudden and drastic changes that retirement can bring by planning for at least a year or two before you stop working. Review your finances and determine your post-retirement budget. Look at the health insurance you'll need and decide whether you should purchase additional coverage. Talk with your spouse or partner about how you'll spend your time, and even who will be in which rooms in the house during the day. You'll avert the potentially uncomfortable discovery faced by retired couples who realize they married for better or for worse, but not for lunch.
If work has been the major focus of your time and attention, start cultivating interests outside of work before you retire. Think about the hobby you enjoyed that you forfeited long ago, such as painting, singing, sewing, playing an instrument or participating in a sport. Consider taking it up again when you retire, and locate a club in your community where people share that interest. You could also try something completely new that you've always been curious about. Studies show that acquiring fresh skills later in life helps ward off depression, and may reduce the likelihood of dementia.
2. Redefine Work
Channel your work-related skills into helping others. You'll gain a sense of well-being and purpose at the same time. You may volunteer to serve on the board of directors of a local soup kitchen or other nonprofit agency, coach your grandchildren or neighborhood kids with homework in your area of strength or join a committee at your place of worship. You can share your career insights by mentoring a local college student studying in your field or by participating in a high school "Career Day."
3. Exercise and Eat to Activate Retirement
Stay cheerful and sharp by scheduling regular exercise. Commit yourself by noting the date, time and activity on your calendar, just as you once did for meetings and deadlines. That way, you create a routine that includes exercise as part of your daily agenda. A tennis match, dance session or round of golf can stave off depression and sharpen your alertness.
Battle the blues with your diet, too. Enjoy meals and snacks that pack plenty of vividly colored fruits and vegetables: bright berries, leafy greens and deep orange and yellow citrus. The antioxidants can boost your immunity and energy level, and fight fatigue and depression. Get enough folate and vitamin D every day, since both are credited with easing depression. You need 400 mcg of folate, found in leafy green vegetables and fortified cereal, and 400 IU of vitamin D from fortified milk, cereal or orange juice. A few minutes of sunshine every day also supplies your body with depression-busting vitamin D, but limit exposure to 15 minutes before 10 a.m. or after 4 p.m. to minimize skin damage.
