Retirement is a milestone many people look forward to. But it’s a big life change, and one that may be even bigger when Parkinson’s disease is part of the picture. This is especially true if Parkinson’s leads to early retirement or if it changes retirement plans.
Some people find Parkinson’s symptoms improve after retirement. That could be because job-related stress was making symptoms worse. That stress could come from physical or mental demands of a job, worry related to hiding or managing symptoms or a job’s impacts on sleep. When those stressors lessen, Parkinson’s symptoms can lessen, too.
Some people, though, feel their Parkinson’s symptoms worsen with retirement. That might happen for several reasons. You might be stressed because what you hoped retirement might be is different than what it actually is. Or you might feel you’ve lost your main identity, if that was in your work. People who retire sometimes also engage less with their community, exercise their brain less often or avoid keeping a schedule. Any of these changes can lead to feelings of less worth or purpose and to more loneliness, neither of which is good for Parkinson’s or for brain health.
Here are eight ways to ease into retirement as a person with Parkinson’s.
Re-evaluate Your Identity and Purpose
Many people feel a deep connection to their work: For them, it’s who they are. So it’s important to evaluate who you are outside of work: What gives you meaning and purpose? What do you value? (Is your phone background a personal photo? That may give a quick clue to who and what is most important to you.) This can help you spend your time with the people who matter most to you and in ways that align with your values and reinforce your purpose. A deeper purpose makes you more resilient and more able to surf the waves of life and life with Parkinson’s.
Engage With Your Community
If your work was especially meaningful, find new ways to engage in your field. For example, if you were a lawyer, can you advocate for legal causes or do pro-bono work? If you were a professional handyman, can you volunteer to do home improvement projects? No matter what your career, donating your time and expertise is a great way to stay involved; there are often opportunities specific to individual skills and expertise.
Practice Acceptance
Michael J. Fox has said, “Acceptance doesn’t mean resignation; it means understanding that something is what it is and that there's got to be a way through it.”
Your retirement may not look like what you dreamed or planned. As much as you can, lean into that reality. Wishing things were different increases stress, which can worsen symptoms and keep you from moving forward. Maybe you thought you’d RV to all the National Parks, but Parkinson’s makes being on the road too tough. Grieve the loss. Then think about what made you want to do that — a love for nature or the outdoors, or wanting to spend time alone with your spouse or to feel fully free from the 9-to-5? Now, think of ways to meet those wishes in a new way. Could you take day or overnight trips, camp in your backyard, visit more local nature or parks or otherwise achieve your goals and get those feelings in more creative ways?
Be Specific About Your Goals
When asked what they want to do with retirement, many people say “travel” or “spend time with grandkids.” While great ideas, statements like these can sometimes be too vague. Think about why you want to do those things and what you hope to achieve or feel. And then decide exactly how you’ll bring those things into your new life. Maybe it’s picking up your grandchild from school twice a week or traveling somewhere on your wish list twice a year.
Stay Structured
Create a schedule for each day, including — especially — for sleep. Sleep is the foundation of your days — it can boost mood and energy, support thinking and generally help you feel better with Parkinson’s. Many people experience sleep changes with Parkinson’s, but there are still many things you can do to invite your best sleep possible. That includes going to bed and getting out of bed around the same time each day. (Check out an Ask the MD video on sleep for more tips.) Consider planning at least one activity per day — for example a group exercise session, a meet-up with a friend or a museum or park visit.
Keep Your Brain Active
Is there something you have always wanted to learn but never had time to? Take advantage of that opportunity now. Study a new language. Pick up a new hobby. Take classes at the local community center or college. Read, do puzzles or play board games with others. You can even do daily activities differently — brush your teeth with the opposite hand, walk your dog on a completely new route or strike up a conversation with a stranger.
Join Parkinson’s Research
The demands of a full-time job might have made it hard to participate in research to help scientists better understand and treat Parkinson’s. Retirement is an opportunity to explore these opportunities. (There are many low-lift opportunities, though — like taking a smell test.) Many people say that volunteering for research is a way to take action and control, especially in times of transition and uncertainty. It’s also a way to be part of something bigger than yourself and to give to others, which helps you feel a stronger sense of purpose. Use Fox Trial Finder to find studies based on location and health history.
Have Fun
Retirement is meant to be a time for more relaxation, freedom and fun. Bring in fun as much as possible — that can be with laughter and humor or just by being carefree. Fun can look like laughing at yourself while doing something new, like getting a little off balance in a yoga pose; acting silly, with or without your grandkids; and simply not caring what others think.
Laughter and lightness lessen stress and bolster resilience. Ask yourself: When’s the last time you smiled, laughed or had fun? How’d it feel? Is there room for more of that in your day-to-day? How will you bring that in?
