Looking After Your Mental Health as You Age

Growing older brings many opportunities, but it also comes with its share of change. Retirement, health challenges, losing loved ones, changes in mobility, or simply feeling more isolated can all take their toll. While it's normal to feel sad or worried from time to time, ongoing feelings of hopelessness or loss of interest in life are not a normal part of ageing.

Depression affects many older New Zealanders, yet it often goes unrecognised and untreated. The good news is that help is available, and with the right support, people can recover and continue to enjoy a fulfilling later life.

Recognising the signs

Depression is much more than having an occasional bad day. It is a medical condition that can affect the way you think, feel and cope with everyday life.

Some common signs include:

• Feeling sad, empty or hopeless most of the time
• Losing interest in activities you once enjoyed
• Feeling tired or lacking energy
• Changes in sleep or appetite
• Difficulty concentrating or making decisions
• Withdrawing from family, friends or social activities
• Feeling worthless or guilty
• Becoming unusually irritable or anxious

In older adults, depression doesn't always look the way people expect. Some people experience more physical symptoms than emotional ones, such as aches and pains, fatigue, or changes in appetite. Others may simply seem quieter than usual or lose interest in hobbies and social events.

Why can depression be harder to recognise?

Many older people grew up in a generation where mental health wasn't openly discussed. They may feel they should simply "get on with it" or worry about burdening family members or their GP.

Sometimes depression is mistaken for a normal part of getting older, or its symptoms are attributed to another medical condition. Certain medications, chronic illness or cognitive changes can also make recognising depression more difficult.

Whatever the reason, it's important to remember that depression is not an inevitable part of ageing and it is treatable.

What can contribute to depression?

There is rarely a single cause. More often, depression develops because several factors combine over time.

These might include:

• Bereavement or grief
• Loneliness or social isolation
• Retirement or loss of purpose
• Chronic illness or ongoing pain
• Reduced independence
• Financial worries
• Side effects of medication
• Major life changes

Sometimes there is no obvious reason at all, and that's okay too. Depression can affect anyone.

Small steps can make a big difference

Looking after your mental wellbeing doesn't always require dramatic changes. Often it's the small, consistent habits that help lift mood and improve overall wellbeing.

Spending time outdoors, even if it's simply sitting in the sunshine or taking a short walk, has benefits for both physical and mental health. Gardening, gentle exercise and connecting with nature can all help reduce stress and improve mood.

Maintaining social connections is equally important. Catching up with friends, spending time with family, joining a local club or attending community events can reduce feelings of loneliness. Retirement villages and community centres often offer activities, exercise classes, cafés and shared spaces that make staying connected easier.

Many people also find purpose through volunteering, learning a new skill or returning to a hobby they've enjoyed in the past. Creative activities such as painting, knitting, woodworking or music can provide both enjoyment and a sense of achievement.

For animal lovers, spending time with pets can also have a positive effect on mental wellbeing. Whether it's your own companion animal or participating in a pet therapy programme, animals can provide comfort, companionship and opportunities for social interaction.

When it's time to ask for help

If low mood has lasted for more than a couple of weeks, or is affecting your daily life, it's important to speak with your GP.

Many people delay asking for help because they don't know how to start the conversation or believe they should simply cope on their own. But depression is a health condition like any other, and your doctor is there to help.

It can be useful to take a trusted family member or friend along to your appointment. They may help explain changes they've noticed or help you remember the information your doctor provides.

Treatment may include talking therapies, lifestyle changes, community support programmes, medication, or a combination of these. Your GP may also recommend a Green Prescription, which connects people with local support to become more active and improve their wellbeing through achievable lifestyle goals.

If medication is prescribed, it's important to remember that antidepressants often take several weeks before their full benefits are felt.

Supporting the whole person

Mental wellbeing is about much more than treating symptoms. Many older people find strength through spirituality, faith, culture or meaningful community connections.

Residential aged care providers and retirement villages increasingly recognise the importance of supporting residents emotionally, spiritually and socially, alongside their physical health. Recreational programmes, cultural activities, chaplaincy services and community groups can all contribute to a greater sense of belonging and purpose.

Diversional and recreational therapists also play an important role in many aged care settings. They create activities that encourage creativity, social interaction, physical movement and cognitive stimulation, helping residents stay engaged and connected.

You're not alone

Depression can make people feel isolated, but support is available. Whether it's through your GP, family, friends, community groups or local support services, reaching out is the first step towards feeling better.

Growing older doesn't mean accepting poor mental health as inevitable. With the right care, meaningful connections and appropriate treatment, it's entirely possible to regain confidence, rediscover enjoyment and continue living a rich and rewarding life.

If you're concerned about yourself or someone you love, don't wait. A simple conversation today could be the beginning of a much brighter tomorrow.