How can you manage stress when you’re close to retirement?

Why do people stress about retirement?

People often idealize retirement as a carefree time, full of golf, beaches, and travel—but that’s not the whole picture. Your old stressors won’t just float away, and you may be feeling some new ones. Having a plan for each of these worries can help you reduce your stress.

Why can stress be so serious?

Stress is your body’s response to change or an external threat. It’s typically the tension you feel physically, mentally, or emotionally. A little bit of stress can actually motivate you to get things done, but too much of it can take over, clouding your thoughts and ruining your mood. Research shows that long-term stress can affect your immune, digestive, and cardiovascular systems.

When it comes to stress you can’t plan for, what you can do is strengthen your body and mind’s ability to handle it by learning and practicing two critical behaviours that can help: exercise and mindfulness.

How can exercise help with stress?

Research indicates that up to half of people’s functional decline from the ages of 30 to 70 isn’t caused by aging, but because they don’t have an active lifestyle. Making exercise a part of your daily routine can improve your physical condition, but it can also improve your response to stress.

This is because physical activity releases endorphins, which can counteract the negative effects of stress. You don’t have to run a marathon, even just a brisk walk can go a long way, and making any form of exercise a part of your daily routine can help you build resilience when stress hits.

Where should I start when it comes to managing my stress?

Pick an activity you enjoy and try doing it alone or with a friend. If it’s going to be strenuous, it’s always a good idea to check with your doctor first.

• Try walking, running, biking, swimming, golfing, tennis, working out at the gym, Pilates, yoga, tai chi, pickleball, dancing, or _____ (you fill in the blank!).
• Schedule exercise into your week the way you’d schedule other important activities.

How can mindfulness help with stress?

Mindfulness is the practice of paying attention to your thoughts, feelings, and environment without judgment. Incorporating mindfulness into your life can help you control your physical, mental, and emotional responses to stress.

Mindfulness is more than just meditating, and there are a lot of resources online to help you find the approach to mindfulness that works for you. One thing they’ll have in common is deep breathing, which allows more oxygen to flow to the brain. Practicing mindful breathing has been proven to help reduce stress.

How can I practice mindfulness?

Set aside some time each day to practice deep breathing.

• Sit comfortably or lie down with your knees bent.
• Take a slow, deep breath.
• Follow the breath as it enters through your nose and fills up your lungs and stomach.
• Exhale slowly through your mouth.
• Follow the breath as it leaves through your stomach, lungs, and mouth.
• Repeat at least several times for best results.

Just like with exercise, try to work it into your daily routine. Begin your day with a calm, fresh start or end your day by clearing out the stress, or both. Start with a minute and gradually work your way up. Just like with exercise, give yourself time to get better at it.

Reducing stress as you plan for retirement

Stress is a normal part of life—but it doesn’t have to take over. By staying active and practicing mindfulness, you can better manage stress and feel more in control. Remember, taking small, consistent steps can lead to big improvements in how you handle stress, and it can help you look forward to the next big phase of your life.