Hope is more than just a feeling

Unlocking Hope: Navigating Chronic Pain with Cognitive Behavioral Therapy and Support

Chronic pain can feel like an uninvited guest that overstays its welcome, casting a shadow on daily life. But what if you could reclaim your narrative? What if hope could become your guiding light through the fog of discomfort?  Enter Cognitive Behavioral Therapy (CBT), a transformative approach designed to help individuals manage chronic pain by reshaping negative thought patterns and behaviours. For seniors, CBT alleviates pain and nurtures a more positive outlook on health and well-being.

In Canada, programs like BounceBack Canada offer invaluable CBT coaching tailored for seniors grappling with chronic pain and depression. Meanwhile, in the U.S., initiatives such as PainRehab at Mayo Clinic provide comprehensive rehabilitation programs that incorporate CBT techniques. 

The Power of Connection: Support Groups and Peer Support

Imagine sharing your journey with others who truly understand your struggles—this is the essence of support groups! Connecting with peers facing similar challenges can significantly uplift spirits and foster resilience. These groups provide emotional comfort and social interaction, specifically catering to seniors living with chronic illnesses.

In Canada, organizations like the Chronic Pain Association of Canada offer online resources and supportive communities. In the U.S., the Arthritis Foundation hosts both in-person and virtual support groups designed to empower individuals in managing pain while staying active. 🤝

Empower Yourself: Chronic Disease Self-Management Programs (CDSMP)

Ever felt overwhelmed by managing a chronic condition? You're not alone! Chronic Disease Self-Management Programs (CDSMP) are workshops crafted to equip individuals with skills to better handle their symptoms. Covering essential topics such as pain management, stress reduction, physical activity, and cultivating hope, these programs are invaluable resources.

In Canada, Living Well with Chronic Disease provides accessible programs across most provinces. In the U.S., the National Council on Aging offers information on various self-management workshops tailored for seniors seeking empowerment over their health journeys.

Holistic Healing: Senior Wellness Programs and Pain Clinics

Specialized wellness programs and pain clinics present integrated approaches to tackling chronic pain—addressing not just physical symptoms but mental and emotional well-being too! Many of these facilities offer access to physiotherapy, nutrition counselling, mindfulness practices, and innovative pain management techniques.

In Canada, provincial health services often operate chronic pain clinics like Toronto Pain Clinics or HealthLink BC’s resources. Across the border in the U.S., renowned institutions such as Cleveland Clinic provide comprehensive integrated pain management programs aimed at holistic healing.

Getting Started: Mindfulness, Yoga, and Meditation

Ready to embark on a journey toward improved health? Here’s how you can start small yet impactful:

1. Embrace Mindfulnes: Begin with short sessions using apps like Calm or Insight Timer—just 5–10 minutes daily can work wonders!

2. Try Gentle Yoga: Seek beginner classes focused on seniors; SilverSneakers or local community centers often have accessible options.

Getting Started: Mindfulness, Yoga, and Meditation

If you're just starting out and looking to explore practices that foster hope and improve health, here’s a step-by-step approach:

Start Small with Mindfulness. Use an app like Calm or Insight Timer for short, guided mindfulness sessions. Aim for 5–10 minutes a day to build the habit.

Try Gentle Yoga. Look for beginner yoga classes, particularly those focused on seniors. Check out SilverSneakers or local community centers for accessible yoga programs. Chair yoga is a great option for those with mobility challenges.

Begin a Meditation Practice. Explore guided meditation using platforms like Headspace or Mindful. Start with meditations focused on health, gratitude, or stress reduction.

Establish a Routine. Integrate mindfulness, yoga, or meditation into your daily routine. Whether you start your morning with deep breathing exercises or end the day with meditation, a regular practice fosters a sense of control and hope.

The Link Between Hope and Health

Remember, hope and health go hand in hand. A positive outlook, coupled with consistent wellness practices, can enhance both mental and physical well-being. For seniors living with chronic pain, the journey may be challenging, but with the right tools and support, hope can be a powerful resource to help manage pain, build resilience, and improve quality of life.

Hope is more than just a feeling 1

Hope is a critical part of maintaining health and well-being, especially for seniors. For those dealing with chronic pain or illness, hope can come from many sources, including mindfulness, meditation, medication, and establishing a routine. Studies have shown that hope fosters resilience, reduces stress, and can improve physical health outcomes. For seniors living with chronic illness, finding ways to nurture hope through wellness practices can be transformative.

In addition to mindfulness, yoga, and meditation, there are several programs and strategies that seniors can explore to keep hope alive, manage chronic pain, and improve overall well-being.

The Importance of Routine in Managing Pain and Improving Well-Being

Routine plays a crucial role in managing chronic pain and fostering a sense of hope and control. Creating a consistent daily routine can reduce stress, provide structure, and help individuals set achievable goals. Establishing regular practices—such as physical activity, sleep schedules, meals, and self-care routines—can help in managing symptoms and improving mental and physical well-being.

Programs and Resources to Support Hope and Health for Seniors

Mindfulness-Based Stress Reduction (MBSR), MBSR is a well-researched program that teaches mindfulness techniques to reduce stress, anxiety, and chronic pain. It’s widely available and often recommended by healthcare providers for managing chronic conditions. For more information  In Canada check local healthcare centers or mindfulness organizations, like the Centre for Mindfulness Studies. In the U.S. programs like Mindful offer guided meditations, resources, and courses.

Yoga for Seniors with Chronic Illness. Yoga can help reduce pain and improve flexibility, balance, and mental health. Many forms of yoga, like chair yoga, are adapted specifically for seniors or those with mobility issues. For more information in Canada, the Canadian Yoga Alliance offers resources and classes. In the U.S. organizations like SilverSneakers offer free or low-cost fitness programs, including yoga, to seniors on Medicare.

Meditation for Chronic Illness and Pain Management. Meditation helps calm the mind and body, reduce the perception of pain, and improve mental health. Many programs offer guided meditation specifically designed for people living with chronic illness. For more information  In Canada the Canadian Mental Health Association (CMHA) offers online and community-based meditation and mindfulness classes. In the U.S. try free resources through apps like Insight Timer or programs such as Headspace for Seniors which provide guided meditations focused on health and wellness.

Retirement and your mental health

If retirement has affected your mental health, you're not alone. Transitioning into retirement can bring about significant changes in lifestyle, identity, and social connections, which can impact mental health. However, by engaging in activities that bring joy and purpose, staying connected with others, and setting achievable goals, you can improve your emotional well-being and navigate retirement more smoothly.

Fortunately, there are many resources and programs available to support seniors' mental health, both in Canada and the U.S.

Wellness Together Canada. This national mental health and wellness portal offers free, confidential mental health and substance use support, including self-guided resources, counseling, and peer support. Seniors can access online resources or be connected to a counselor or social worker for one-on-one support. For more information search Wellness Together Canada

Canadian Mental Health Association (CMHA) - Senior-Specific Services. The CMHA offers mental health services, education, and advocacy. In many regions, it provides senior-specific programs such as peer support groups, wellness programs, and mental health awareness workshops tailored for older adults. For more information go to CMHA

Canadian Coalition for Seniors’ Mental Health (CCSMH). CCSMH provides a wide range of resources and tools aimed at promoting the mental health of seniors, including guidelines for the prevention, assessment, and treatment of mental health issues like depression, anxiety, and substance use in older adults. Go to CCSMH for more information:

Mindfulness Programs for Seniors. Many community centers and senior associations in Canada offer mindfulness, meditation, and yoga programs designed to help manage stress and improve mental well-being in retirement. Look into local community centers or senior associations in your area for accessible programs. Check with organizations like the Seniors’ Centre Without Walls for remote options.

Community Support and Peer Groups. Many provinces offer Seniors Community Programs that connect older adults with social and support groups, which can help reduce isolation and improve mental health. Check your provincial government’s health or seniors' ministry for specific programs, like Ontario’s Senior Active Living Centres or Alberta Seniors' Services. In my province of British Columbia, the Community Living BC Network put together a web page with links to support for those who want help with mental health. Go to https://www.communitylivingbc.ca/resources/information-about-the-novel-coronavirus-covid-19/mental-health-resources-during-covid-19/ for the links.

Hope: The Key to Aging in Place Successfully

Aging in place is not just about where you live, but how you live, and hope is the key.

If you wish to age in place, start by assessing your home to ensure it meets your needs as you grow older. Aging in place is a popular option for many seniors who wish to maintain their independence and remain in the comfort of their own homes. However, this may require making certain modifications to improve accessibility, safety, and mobility within the home. Begin by conducting a thorough assessment to identify areas where adjustments are needed. Common modifications include installing grab bars, widening doorways, adding ramps, and improving lighting.

For those of us in Canada we have  several government programs exist to help with the costs of home modification. The rules and names of these programs change so do your research to find the latest information on these programs.  The first is the Home Accessibility Tax Credit (HATC). This non-refundable tax credit allows seniors and persons with disabilities to claim eligible home renovation expenses that improve accessibility or help maintain mobility at home. You can claim up to $10,000 in renovation costs for a maximum credit of $1,500. You can find more information: Canada Revenue Agency - Home Accessibility Tax Credit

A second federal government program to help seniors modify their homes is the Canada Mortgage and Housing Corporation (CMHC) - Home Adaptations for Seniors' Independence (HASI) Program. This program provides financial assistance to low-income seniors to carry out minor home adaptations that will allow them to remain in their homes longer. If you want more information go to CMHC Home Adaptations for Seniors' Independence

In addition to these federal programs, many provinces offer additional grants and support. For example, in Ontario, they offer seniors a tax credit of 25% of eligible expenses for home improvements designed to make homes safer and more accessible, up to $10,000 per year. Do a search for Ontario’s Seniors Home Safety Tax Credit:

In my province of BC, there is a Housing’s Home Adaptations for Independence (HAFI) program that provides up to $20,000 in financial aid for seniors and people with disabilities to make essential adaptations to their homes. If you do not live int BC or Ontario check your provincial government’s website for specific programs.

U.S. Programs

In the U.S., similar programs can help seniors cover the costs of home modifications:

Medicaid Home and Community-Based Services (HCBS) Waivers. Medicaid offers HCBS waivers in many states, which can cover the cost of home modifications for low-income seniors. These modifications may include installing ramps, widening doorways, and improving bathrooms to increase accessibility. More information search Medicaid.gov HCBS Waivers

Veterans Affairs (VA) Home Improvement and Structural Alterations (HISA) Grant, If you are a veteran, you may be eligible for this grant to make necessary improvements or structural changes to your home to accommodate mobility and accessibility needs. For more information search VA HISA Grant

Aging in Place Programs and Non-Profits. This is a national non-profit organization that provides critical home repairs, modifications, and improvements for low-income homeowners, particularly seniors. More information go to Rebuilding Together

Section 504 Home Repair Program. Through the U.S. Department of Agriculture, this program provides loans and grants to low-income seniors in rural areas for home repairs and improvements. For more information search USDA Section 504 Home Repair Program.

By accessing these programs and making the necessary modifications, you can enjoy greater safety and comfort in your home, maintaining your independence and quality of life as you age in place. There are many countries in the world besides Canada and the United States that support seniors to help make this transition smoother and more affordable. Check your local government website for more information.

If you wish to age in place, start by assessing your home. Make necessary modifications and seek support when needed. Hope and some government assistance will help you maintain your independence and quality of life.

Cultivating Hope: A Guide

Retirement is not the end of the road; it’s the beginning of a new journey fueled by hope.

Retirement can be a challenging transition, but hope can make it an exciting one. Like many who were forced into retirement, Jane had a successful career but felt lost when she retired. She had been a leader, an innovator and a mentor to many young women in her industry. She was discouraged that all of her expertise, and understanding was lost to her company. She was lost at sea, as she realized that before retirement, she was an important person, but after she retired, she was becoming invisible. 

She did not want to continue in her chosen field, her knowledge, and beliefs would continue through the young women she had mentored over the years. She believed she needed to focus on her passion for life in a different way. Jane had always loved painting and had dabbled in it when she was younger. So she set up a small studio in her home and began to create again. This hopeful pursuit gave her days structure and joy.

If retirement feels daunting, find something that excites you. Pursue a hobby, volunteer, or learn something new. Hope will help you navigate this new chapter with enthusiasm and purpose.

Patience truly is a virtue...

 I came across a thought from Caree Risover as she was talking about the renovations to her house. “If retirement has taught us one thing, it is that patience truly is a virtue. I am on a journey through retirement but as I progress it's becoming slower and more thorough”. 

I agree with the idea that patience truly is a virtue, especially in retirement. Retirement often begins with excitement—new opportunities, time to explore, and freedom from the demands of work. But as we continue this journey, we may find that it naturally slows down and deepens, allowing for a more reflective and meaningful experience.

What we experience is a shift in pace, one that encourages a more deliberate and thoughtful approach to life. Instead of rushing through the day-to-day, retirement offers the opportunity to savour moments, explore interests more thoroughly, and embrace the joy of living in the present. Whether it’s spending time with loved ones, pursuing a hobby, or taking care of our health, retirement allows us to approach things with intention and care.

In this slower pace, there’s a chance to focus on personal growth. I have found myself developing new skills, rekindling old passions, and even seeing the world from a different perspective. It’s a time to reassess priorities and redefine what fulfillment means. The patience cultivated has guided me through some of these transitions. This has helped me ensure that each step is meaningful and aligned with my values.

Patience also plays a crucial role in managing the financial aspects of retirement. Whether it's navigating investments, adjusting to changes in income, or making decisions about long-term financial security, taking time and making informed decisions helps avoid unnecessary risks.

Retirement isn’t a race, it’s a journey of discovery. Allowing yourself to slow down and embrace patience, opens you up to a richer, more rewarding experience that goes beyond simply filling your days.

The Four Pillars of retirement the United States and Canada

The United States has a similar structure of retirement planning that can be compared to Canada's four pillars. While the specific programs differ, the general concept of having multiple sources of income in retirement is the same. Here’s a breakdown of the four key pillars in the U.S.:

1. Social Security

• Description: Social Security is the U.S. government’s public pension system, funded through payroll taxes under the Federal Insurance Contributions Act (FICA). It provides retirement benefits to eligible workers, as well as disability and survivor benefits.

• Eligibility: To qualify, individuals must accumulate at least 40 credits, which typically equates to about 10 years of work. The amount of the benefit is based on lifetime earnings, and retirees can start receiving benefits as early as age 62, though full benefits are available at "full retirement age" (which ranges from 66 to 67 depending on birth year). Delaying benefits until age 70 can increase the monthly payment.

• Other Features: Social Security provides a progressive benefit structure, meaning it replaces a larger percentage of pre-retirement earnings for lower-income workers.

Key Resource  to find more information: Social Security Administration (SSA)

2. Employer-Sponsored Retirement Plans

• Description: Many U.S. employers offer workplace retirement plans, typically in the form of:

o Defined Benefit Plans (pension plans): These provide a fixed, pre-determined benefit based on factors like years of service and salary.

o Defined Contribution Plans (such as 401(k) plans): Employees and employers contribute to individual retirement accounts. The retirement income depends on contributions and investment returns.

• Participation: Employees can contribute a portion of their paycheck to these plans, and employers often offer matching contributions up to a certain percentage. Defined contribution plans have largely replaced defined benefit plans in the U.S. private sector.

Key Resource  to find more informationU.S. Department of Labor – Retirement Plans

3. Personal Savings and Investments

• Description: Similar to Canada, personal savings and investments are an essential pillar of retirement planning in the U.S. These include tax-advantaged accounts and other investment vehicles:

o Individual Retirement Accounts (IRAs): IRAs allow individuals to save for retirement with tax advantages. There are two main types:

 Traditional IRA: Contributions are tax-deferred, and withdrawals are taxed in retirement.

 Roth IRA: Contributions are made with after-tax income, but qualified withdrawals in retirement are tax-free.

o Other Investments: This pillar also includes other personal investments like stocks, bonds, real estate, and mutual funds that help build additional retirement income.

Key Resource  to find more information IRS – Retirement Plans

4. Home Equity and Other Assets

• Description: For many Americans, home equity is a significant part of their net worth and can serve as a resource in retirement. Retirees can tap into home equity by downsizing, taking out a home equity loan, or using a reverse mortgage, which allows older homeowners to convert part of their home equity into cash without selling their home.

• Other Assets: This pillar can also include other assets like business ownership, rental properties, or annuities purchased through personal savings.

Key Resource  to find more information: Consumer Financial Protection Bureau (CFPB) – Reverse Mortgages

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Comparison of the United States and Canada:

• Social Security in the U.S. is similar to Canada’s  Canada Pension Plan (CPP).

• Employer-sponsored retirement plans (401(k)s, pensions) in the U.S. align with Employer Pension Plans in Canada.

• Personal savings and investments (IRAs, Roth IRAs, and other investments) are comparable to Canada’s RRSPs and TFSAs.

• Home equity is often considered the fourth pillar in the U.S., while in Canada, Old Age Security (OAS) is the fourth pillar.

Together, these pillars create a multi-layered approach to retirement planning in the U.S., just as in Canada, ensuring individuals have diverse sources of income and security in retirement.

The four pillars of retirement Canada and the USA

 In the past week or so, I posted about the four pillars of retirement. We have this in 
Canada, but many Canadians who are approaching retirement are not as familiar with the term as they should be.

In Canada, the four pillars of retirement planning are designed to provide a comprehensive financial support structure for retirees. These pillars are essential for ensuring income security in retirement and include both public and private sources of income. Here’s a breakdown of the four pillars:

1. Old Age Security (OAS)

• Description: The OAS is a government-funded pension available to most Canadians aged 65 and older who meet residency requirements. It's a taxable monthly payment that provides basic income support.
• Eligibility: To qualify for OAS, you need to have lived in Canada for at least 10 years after turning 18. The amount you receive depends on how long you’ve lived in Canada after the age of 18, with the maximum benefit requiring 40 years of residency.
• Other Features: There is also an additional benefit called the Guaranteed Income Supplement (GIS) for low-income seniors who receive OAS.

Key Resource for more infomation: Service Canada – OAS and GIS

2. Canada Pension Plan (CPP) / Quebec Pension Plan (QPP)

• Description: The CPP (or QPP in Quebec) is a contributory, earnings-based program. During your working years, you and your employer make contributions to CPP/QPP, and these contributions are used to fund your retirement pension.
• Eligibility: To qualify, you must have made at least one valid contribution to the CPP or QPP. The amount you receive depends on your contribution history and the age you start collecting (you can begin as early as age 60 or delay until 70 for increased benefits).
• Other Features: The CPP also provides disability benefits and survivor benefits to eligible family members in the event of a contributor’s death.

Key Resource for more information: Service Canada – CPP

3. Employer Pension Plans (EPPs) / Workplace Retirement Plans

• Description: Employer-sponsored pension plans are private pension plans that employers offer to their employees. They come in two main types:
• Defined Benefit Plans: Guarantee a specific income in retirement, based on factors like salary and years of service.
• Defined Contribution Plans: Your retirement income depends on contributions made to the plan and the investment returns on those contributions.
• Participation: If you work for an employer that offers a pension plan, it’s wise to join and maximize contributions, as employers often match a portion of your contributions.

Key Resource for more infomation: Financial Consumer Agency of Canada – Employer Pensions

4. Personal Savings and Investments

• Description: The fourth pillar includes any savings and investment strategies you personally undertake to fund your retirement. This can include Registered Retirement Savings Plans (RRSPs), Tax-Free Savings Accounts (TFSAs), non-registered investments, real estate, and other assets.
• RRSP: A tax-deferred retirement savings account where contributions can be deducted from taxable income, and taxes are paid when the funds are withdrawn in retirement.
• TFSA: Allows you to invest and withdraw funds tax-free. It’s flexible and can be used to complement RRSP savings.
• Importance: Personal savings give you more control and flexibility over your retirement income, supplementing public pensions and employer plans.

Key Resource: Financial Consumer Agency of Canada – RRSPs and TFSAs

Together, these four pillars—OAS, CPP/QPP, Employer Pension Plans, and Personal Savings—create a foundation to ensure Canadians have multiple sources of income during retirement. It’s essential to plan and contribute to each pillar wherever possible to secure financial well-being throughout retirement. My next post will look at the four pillars in the United States.

Steps to Create a Proactive Health and Wellness Plan

 Over the past few days I have posted about warning signs that you may not be ready for retirement, ending with a plea to look after your physical and mental health. Here are some ideas on how you can start

1.     Schedule Regular Check-ups and Screenings

o    Ensure you see a doctor regularly for preventive screenings (cholesterol, blood pressure, cancer screenings, etc.).

o    Discuss any concerns about mental health with a healthcare professional.

2.     Incorporate Physical Activity

o    Start small: A daily 30-minute walk or joining a local fitness class designed for seniors can have long-lasting benefits.

o    Websites: Go4Life (National Institute on Aging), SilverSneakers (fitness programs for seniors).

3.     Adopt a Balanced Diet

o    Work with a nutritionist to create a diet plan that supports healthy aging.

o    Websites: EatRight (resources on nutrition), Canada’s Food Guide for healthy eating tips.

4.     Mental Health Support

o    Engage in mindfulness practices or meditation to manage stress. Apps like Calm and Headspace are great resources.

o    Seek support groups or therapy if feeling isolated or experiencing anxiety about retirement.

5.     Engage in Social Activities

o    Join clubs, volunteer, or participate in social programs to stay mentally and socially active.

o    Websites: Retired Teachers of Ontario (RTOERO) for retirees' social engagement opportunities.

6.     Track Progress and Stay Accountable

o    Use apps or journals to track health progress, fitness activities, and dietary goals.

o    Websites: MyFitnessPal for tracking fitness and diet.

Ignoring health and wellness in the lead-up to retirement can diminish the quality of life in this exciting new chapter. By countering the common reasons people avoid health planning with actionable advice, individuals can stay proactive, ensuring that they remain healthy, active, and able to fully enjoy their retirement years.

Warning signs you are not ready for retirement ignoring health wellness

Many of us who are considering retirement go to financial planners and believe that if we focus exclusively on financial planning, we will have a fulfilling retirement. However, in doing this we may relegate physical and mental health to secondary concerns and believe we will address them “later.” Financial security is essential, but it goes hand-in-hand with health. If your health is compromised, no amount of money will allow you to enjoy the fruits of your retirement. Use a balanced approach to retirement planning that includes health and wellness alongside financial strategies. Investing in your health is just as important as investing in your portfolio.

Some people may not realize how much physical and mental health can change after retirement. In the last few years, I noticed that I had been slowing down, not exercising as much, not golfing as much as I used to, and I was getting tired faster. put it down to ageing. When I finally discussed the issues with my doctor, he sent me for tests and about a month later I was having a heart procedure as I had a 100% blockage in one artery and 50% in another. You may believe you will feel the same as you did when you first retire, but remember that aging is a gradual process, and starting health and wellness practices early can keep you feeling energized, active, and independent. Talk to your healthcare professionals to get personalized advice on managing health as you age, including regular exercise, nutrition, and mental health strategies.

People may think that once they reach a certain age, making changes to their health habits is futile. They might feel that improving physical fitness, losing weight, or managing mental health challenges isn’t achievable later in life. It’s never too late to make positive changes. Many studies show that improving diet, increasing physical activity, and managing stress can significantly enhance well-being no matter what age you are. Small, consistent changes can lead to significant improvements. For instance, I have started back on the road to god health by starting with short daily walks and doing simple stretching to help improve my mobility and mood.

I was  not aware of subtle declines in my  health, as the changes happen gradually. I dismissed the symptoms of my heart problem, like fatigue, difficulty sleeping, or increased stress as normal parts of aging, rather than signs of underlying issues. I am not alone in this attitude. However, regular health assessments can help track changes that may otherwise go unnoticed. Monitor your physical and mental health regularly through routine doctor visits, where you tell the doctor about changes that are happening to you, health screenings, and mental wellness check-ins. Keeping track of symptoms and seeking help early can prevent small issues from becoming bigger problems.

If you feel healthy now, you might assume you don’t need a proactive health and wellness plan. A false assumption to make is what has worked in the past will continue to work indefinitely. While feeling good now is great, health needs change over time, and what worked at age 40 or 50 may not work at age 65 or 75. Staying ahead of potential issues ensures that you can maintain good health long-term. Developing a wellness plan is a way to future-proof  your health, so you can continue to enjoy activities you love.

Some of us come from environments where taking care of our health proactively is not emphasized or encouraged. They may believe that aging “just happens” and that it’s something to endure rather than manage. Look around for those who have successfully embraced a healthy lifestyle. It is never too late to change habits and many communities now have wellness programs tailored to older adults, offering social engagement and support alongside physical health improvements.

Warning signs you may not be ready for retirement you have health Concerns without a Plan 1

The last thing I considered when I decided to retire was my physical and mental health. I felt good, was in not bad shape, and I was excited about retirement. Those who have been following me know that the excitement about retirement for me lasted one day and then I went back to work.

I was not alone in ignoring my health and wellness. Many people approaching retirement overlook or ignore physical and mental health changes and fail to develop a proactive health and wellness plan. There are various reasons why this happens, often stemming from misconceptions, fears, or a lack of awareness. I want to talk today and tomorrow about some of the common reasons for neglecting health and wellness planning, along with some thoughts to overcome these justifications.

We deny that we are getting old, I define old as anyone who is 10 years older than me. I do this as a joke and understand that as I age, I may be limited in what I can do. However, there are some individuals who resist acknowledging that they are aging or may like I did when I first retired, feel invincible despite their age. They might believe that significant health changes won’t affect them, or like me they feel young at heart and equate that with physical health. Having worked with seniors since I fully retired in 2014, I understand that embracing aging is part of living well. Acknowledging that the body and mind change with age allows us to make proactive choices to support health. Ageing as an opportunity for self-care and living more intentionally. Many age-related changes can be mitigated or managed with a proactive wellness plan, helping  us to feel our best for as long as possible.

One of my pet peeves with the medical system in my province is that there is no focus on preventative care. So, going to the doctor to get ideas on how to stay healthy or having a yearly check-up does not happen  unless you pay for it out of pocket. I hope it happens in your jurisdiction. So, the cost of a yearly checkup is prohibitive for many seniors as is the idea of getting bad news from doctors. These two ideas prevent people from regular check-ups or facing mental health concerns. In addition, some people may worry that finding a problem will negatively impact their retirement plans.

If you can afford it, regular check-ups often catch health issues early, when they are more manageable and easier to treat. Facing health concerns can actually preserve our quality of life and extend our enjoyment of retirement. If you can try to reframe health check-ups as empowering as they give you control over your health, rather than letting conditions progress unchecked.

Warning signs you are not ready to transition to retirement you are emotionally detached from yor future 2

Joining a community of retirees or pre-retirees can help you feel emotionally connected to your future by sharing experiences and aspirations with others. This could include groups for hobbies, travel, volunteering, or social clubs. Platforms like Meetup or local community centers often have groups tailored to retirees. Additionally, online forums like AARP provide spaces for discussing retirement plans and finding inspiration. Seeking advice from those who have already retired successfully can inspire emotional attachment to your own future. A mentor or retirement coach can help you visualize what's possible and guide you in creating a fulfilling retirement life. Look into retirement coaching programs or mentorship networks like Retirement Wisdom for personalized guidance.

Many retirees find deep emotional fulfillment through giving back to their communities. Volunteering not only helps you feel a sense of purpose but also offers a way to stay emotionally connected to society and to the future of others. Websites like VolunteerMatch or Encore.org specialize in helping retirees find meaningful volunteer opportunities that align with their interests and values. Take time to reflect on what matters most to you, whether it’s family, community service, travel, or personal growth. Understanding your core values and how they can shape your retirement will help create an emotional investment in your future.  Journaling exercises or using workbooks designed for retirees (such as “The New Retirementality” by Mitch Anthony) can help clarify your purpose.

Retirement is the perfect time to invest in learning, whether it's mastering a new language, honing creative skills, or diving into new subjects. Lifelong learning keeps our minds active and engaged, helping us feel more connected to our future by continuously evolving. Platforms like MasterClass, Udemy, or Great Courses offer a range of subjects that can spark new passions and enrich your retirement life.

Emotional attachment to your future can grow when you start exploring new hobbies and creative outlets. Trying something completely different from your career or past experiences can ignite a sense of curiosity and enthusiasm. Consider trying out art, photography, writing, gardening, or travel planning. For inspiration, check out hobby-based websites like CreativeLive or Skillshare.

Staying physically active not only boosts your health but also enhances your  emotional well-being. Engaging in physical activities—whether it's walking, swimming, or yoga—can help you feel energized and more positive about the future. Use apps like FitOn or SilverSneakers (which offers fitness programs designed for older adults) to incorporate exercise into your daily life. Keep your mind sharp by challenging yourself with puzzles, games, or intellectual activities. A well-engaged mind will help you feel confident and excited about your future retirement. Apps like Lumosity or puzzle books from Brain HQ offer ways to keep your brain engaged and mentally strong.

Building an emotional attachment to your future in retirement involves embracing possibility, setting meaningful goals, fostering positive relationships, and engaging with your passions. By exploring new opportunities, staying mentally and physically active, and seeking emotional fulfillment, you can transition into retirement with excitement and purpose, rather than fear or uncertainty. Through a combination of mindful practices, lifelong learning, and purposeful living, retirement can be the most emotionally enriching phase of your life.

 

Warning signs you are not ready to transition to retirement you are emotionally detached from yor future 1

Many of us fear retirement, and our fear creates a mindset where we are not emotionally invested in what lies ahead so we avoid thinking about how we will spend our retirement. This is an important warning that we are not prepared for the transition from work to retirement.

When approaching retirement, emotional detachment from the future can create a sense of uncertainty, anxiety, or even indifference toward what lies ahead. To have a rich and fulfilling retirement I believe it is essential for each of us to foster a positive emotional connection with our future, so we can look forward to retirement with enthusiasm and purpose.

To help you gain a positive emotional connection to retirement, I suggest you start with a vision board. A vision board is a powerful tool for visualizing your future. When you create your vision board, include images, words, and quotes that represent the kind of retirement you desire—whether it's travelling, starting a hobby, spending time with family, or volunteering. This tangible representation can help you feel excited and emotionally invested in what’s to come. Online tools like Canva allow you to create digital vision boards easily, or you can do it the traditional way with magazines, scissors, and glue. Another method to help you gain a positive connection is by practicing meditation or guided visualization, These can help you emotionally connect with the future. When doing your guided visualization, spend time imagining how your day-to-day life in retirement might look, focusing on the feelings of joy, relaxation, or accomplishment that come with it. Apps like Headspace and Calm offer guided meditation sessions, some are specifically designed for life transitions, such as retirement.

When you are creating a vision board, or doing guided meditation, you are starting to define what you want to accomplish in retirement, setting goals can create excitement and help you create an emotional investment. Start with smaller, short-term goals (e.g., learning a new skill, or joining a club) and then set bigger, long-term goals (e.g., traveling to a new country, writing a book, or completing a personal project). Websites like Life Goals Magazine or SMART Goals templates can help you structure your retirement goals in a way that feels achievable and motivating.

Sometimes retirement dreams can feel overwhelming, causing emotional detachment due to their size or complexity. Break them down into smaller, manageable steps, which makes them more tangible and actionable. Many resources are available to help you create S.M.A.R.T. goals to help you. For example, if you dream of starting a business, begin with a small project, or take a course to explore the basics. Coursera and edX offer courses on various subjects, from starting a business to creative writing, to help you pursue lifelong passions in retirement.

Retirement offers flexibility that you may not have had when you were working. Rather than fearing the abundance of time or feeling disconnected from the future, embrace this flexibility as a gift that allows you to explore interests, learn new things, and develop at your own pace. Create a flexible weekly or monthly schedule that balances activities you enjoy (like exercising, socializing, and hobbies) with new opportunities to explore interests. In your schedule build time for mindfulness. Sometimes emotional detachment arises from living too much in the past or future. Mindfulness helps you stay grounded in the present while developing an appreciation for what lies ahead. By focusing on the "now," you can better align with your hopes for the future and take positive steps toward them. Books like "The Power of Now" by Eckhart Tolle or mindfulness apps such as Insight Timer can help you practice being present and emotionally engaged with your future.

Warning sign that you are not ready for retirement resistance to change (2)

 Many of us fall into the trap of thinking that retirement is a time to slow down or stick to activities we are already familiar with. A structured mindset can limit our ability to try new things. We need to set flexible retirement goals that leave room for exploration. Rather than focusing solely on traditional retirement activities like leisure travel or relaxation, think about goals that involve creativity, learning, or service, such as starting a small business, writing a book, or engaging in community service projects.

Retirement is the perfect time to explore passions that may have been set aside during the working years. Being flexible with time, responsibilities, and priorities allows us to dive into pursuits we truly enjoy without feeling constrained by the structure of our previous lives.

Start by writing down long-held dreams or unexplored hobbies. For instance, you could start painting, gardening, mentoring others, or even embarking on an entrepreneurial journey with a small side business. Online resources like Skillshare can introduce you to creative and business skills.

While having a routine can provide structure, being overly strict can lead to boredom and dissatisfaction in retirement. Routine is important for our sanity, so maintain some elements of your routine (such as exercise or social activities) but remain open to spontaneous plans, such as impromptu trips, visits with friends, or trying out new restaurants and experiences. Tools like Meetup or travel websites like Airbnb Experiences can introduce you to new social activities and travel adventures.

In earlier posts I talked about how important it is not to become socially isolated isolation, so stay in touch with others through community events, and group activities. Remember that retirement can be an excellent time to build a wider social network, which helps combat loneliness and keeps the mind engaged.

Retirement offers the flexibility to embrace a sense of adventure—whether it’s through travel, new hobbies, or a second career. Some of us feel hesitant to explore unknown territories, but changing your mindset can help you discover that retirement is a time of rediscovery and excitement. Start by exploring new places in your community. Take weekend trips, go on nature walks, or plan international travel if feasible. Resources like Road Scholar offer travel experiences designed for retirees, blending education and exploration.

Change is inevitable, and how we respond can shape our experience. Flexibility allows us to embrace change rather than resist it, which leads to more fulfilling and dynamic retirement years. Think about the times in your past when change brought positive outcomes. Perhaps it was when you moved away to start college, perhaps it was the time you bought your first car, or had your first apartment. Keeping a journal or engaging in reflective practices like meditation or mindfulness, can help you open to new experiences.

A structured mindset can limit the joy and opportunities that come with retirement. Flexibility is the gateway to fully enjoying the freedom that retirement offers. Some resources that can help are Calm.com or Headspace.com: Mindfulness apps that can help with managing anxiety or fear of change. Or LifeReimagined.AARP.org: Offers resources for those looking to create new paths and manage major life changes.

Warning sign you are not ready for retirement is Resistance to Change (1)

If you have a hard time adapting to change or thrive on routine, retirement can feel disruptive. An inflexible mindset may prevent you from embracing the flexibility and opportunities that come with this life stage.

Retirement offers a unique chance to reshape how you live your life, pursue new passions, and experience personal growth. However, entering retirement with a rigid mindset can be a significant barrier to fully enjoying this phase. Flexibility is key to making the most of retirement, as it allows you to adapt, discover new possibilities, and maintain a sense of purpose. Many of us have spent decades following a structured routine—whether through work, family responsibilities, or community roles. This often results in an attachment to routine and a fear of change, leading to a structured approach in retirement. This mindset can create resistance to new experiences and opportunities.

In an earlier post, I talked about those of us whose identity is tied closely to our careers or past roles To us, retirement can feel like a loss of purpose. A structured mindset might push someone to try and replicate their previous life instead of exploring new avenues, limiting personal growth and fulfillment.

Clinging to old habits and ways of thinking can cause retirees to miss out on the many new opportunities that come with having more free time, fewer responsibilities, and greater flexibility. Whether it’s new hobbies, friendships, or even second careers, pre-formed thinking can close doors.

As you approach retirement it is important to change your mindset, one way to do this is to encourage yourself to adopt a growth mindset, where you see retirement not as the end of something, but as the beginning of a new chapter full of possibilities. Focus on the idea that learning, personal development, and creativity don’t stop with retirement—they can be the most vibrant during this time. For example, you can explore courses, workshops, or activities that promote lifelong learning, such as taking up a new hobby, learning a language, or attending educational lectures. Online platforms like Coursera, Udemy, or local universities often offer classes tailored to retirees.

During your life, you have been adaptable and now that you are approaching retirement you need to understand that  being adaptable is one of the greatest strengths in retirement. We all talk about change and how important it is and perhaps how disruptive it can be. We need to remember that change is a positive force that can lead to new experiences and personal growth. Adaptability allows you to adjust to fluctuating health, financial situations, or shifts in family dynamics with more ease and confidence. Explore local clubs, volunteer organizations, or recreational activities that offer opportunities for social engagement, new friendships, and skill-building. Explore volunteering through platforms like VolunteerMatch or join community programs that keep you active and socially connected to help you adopt a new mindset.

Warning sign 4 you fear the isolation that retirement may bring (1)

As retirement approaches or begins, one of the most meaningful aspects of life is the relationships we’ve built over time. Developing these connections can greatly enrich the retirement experience by offering emotional support, social engagement, and a sense of continuity.

By nurturing existing relationships, retirement becomes an opportunity to deepen and strengthen the connections that give life meaning. These relationships provide emotional support, social interaction, and shared joy, helping to create a fulfilling and enriching retirement experience. Investing time and energy into maintaining these bonds pays off in happiness and well-being, making the transition into retirement a more graceful and rewarding process. If you primarily socialize through work and haven’t established social connections elsewhere, retirement could feel lonely and isolating, impacting your mental well-being. It is important to not just your physical but also your mental health so that you do not become isolated. If you can try to stay in close contact with at least three to five people. If possible, having one of these a particularly close relationship in which we rely on the other person, and they on us helps us healthily and lovingly.

Busy careers and responsibilities may have limited the time you spend with friends or family. Retirement provides an opportunity to renew those connections. Scheduling regular calls, video chats, or even casual meetups can help maintain and strengthen bonds. When COVID made it impossible to travel, my brothers and I set up a Zoom meeting once a month and spent an hour or more catching up and talking about what we were doing.  Whether it’s a weekly coffee date or a Sunday family dinner, consistency fosters deeper relationships.

I have another group of friends that I was able to reconnect with once they had retired and we keep our friendship and relationship strong by engaging in activities we all enjoy. This  for us is golfing, but it could include hobbies, like gardening, walking, curling, or volunteering together. Shared experiences create lasting memories and deepen bonds.

My wife reconnected with people from her past and they shared many years working on community theatre projects. Retirement offers the time to reconnect with people from your past, whether they’re former colleagues, high school friends, or old neighbours. A simple call, message, or even social media can help revive friendships that may have faded due to distance or busy schedules. My high school graduation class has a Facebook page, and they meet once a month for dinner and share pictures of the social events for the many of us who cannot attend.

Family gatherings, an alumni event, or a reunion, or local meetups can rekindle connections and bring joy. These events offer a chance to reminisce and create new memories together.

Warning Sign that you are not ready for retirement.

 Retirement is a time for new adventures, however, if work has consumed most of your time and you haven’t developed hobbies, social networks, or interests outside of your career, you may find retirement boring or unfulfilling.

Retirement is a time for finding delight, freedom and carefreeness. There are many building blocks for happiness. 

One aspect of happiness is, for many people finding a new passion. We take on challenges and develop skills by doing something we enjoy. This will allow us to experience flow more often – the sense of being in the zone or deeply immersed in a passion – and to grow and become more complex human beings. Easy to say, harder to do, I understand, so how to start, first try activities that have always interested you but never had time for. 

As many of you know, I am a big believer in the power of the local community center. These centers or online platforms offer courses in art, languages, music, or gardening. Another way to start is to join a club or a group. You could look for book clubs, travel groups, or sports leagues (golf, tennis, etc.) to stay engaged socially and mentally. I have been a volunteer for most of my life and I am a big fan of volunteering as I believe it can introduce us to new passions and connect us  with like-minded people.

To get started building a hobby try  these resources, coursera.org or Masterclass.com, these are two of many online platforms offering a wide variety of hobby courses, from painting to creative writing. To meet like minded people use apps such as meetup.com,  a platform to find local groups and activities that match your interests, from hiking to photography.

Warning sign two inadequate financial planning.

A big issue for some is the problem of inadequate financial planning. A lack of clarity around your financial situation, such as not knowing if you have enough saved or if your budget is realistic, can lead to anxiety and stress when income changes after retirement.

As you start to plan for retirement, the planning of which should start about 10 years before you actually retire, you should consult a financial planner. When you consult, you should review the four pillars of your retirement. These pillars are:

1. In  Canada, the Canada Pension Plan (CPP) or in the U.S, Social Security is the first pillar of retirement.
2. In Canada the Employer Pension Plans which align with Employer-sponsored retirement plans (401(k)s, pensions) in the U.S. as the second pillar of retirement.

3. In Canada Registered Retirement Savings Plans and Tax Free Savings Accounts align with Personal savings and investments (IRAs, Roth IRAs, and other investments) in the U. S as the third pillar of retirement.
4. Home equity is often considered the fourth pillar in the U.S., while in Canada, Old Age Security is considered the fourth pillar.

A retirement-specific financial advisor can help create a sustainable retirement income strategy. After your meeting, you should have the tools to help you create a budget before leaving work to see if it’s realistic and allows for unexpected expenses. Or you could take a course, many community colleges and retirement websites offer online courses on managing retirement finances. To help you check out these resources: Fidelity Retirement Calculator can help you estimate if your savings are on track and NerdWallet Retirement Planning Tools which offers budgeting tips and calculators tailored to retirement