Anxiety and Depression in Later Life: What You Should Know

It’s often assumed later life is all relaxation and free time—but the reality can be more complicated. For many older adults, anxiety and depression become unexpected companions during retirement. Whether brought on by health changes, loss, loneliness, or just the natural transitions of ageing, these mental health challenges are more common than we tend to talk about.

So how do you spot the signs? What can you do about it? And when is it time to ask for help?

It’s More Common Than You Might Think

While mental health awareness has improved over the years, older adults are still less likely to talk openly about how they’re feeling. Some grew up in an era where emotional struggles were brushed aside, or seen as a personal weakness rather than a health issue. Others may assume sadness or worry are just part of getting older.

But this isn’t true. Feeling anxious or depressed isn’t a normal part of ageing—and it’s certainly not something you just have to “put up with.” In fact, recognising the signs early can make a real difference.

According to the Mental Health Foundation, around one in five New Zealanders will experience some form of mood disorder in their lifetime, and the NZ Health Survey reports anxiety and depression contribute significantly to the country’s overall health burden. The number may be even higher among those who live alone, have ongoing health conditions, or are navigating big life changes like retirement or bereavement.

Spotting the Signs

Anxiety and depression can look different in older adults compared to younger people. You might not notice long crying spells or panic attacks. Instead, the signs can be subtle:

Common signs of depression in later life include:

• Feeling flat, numb, or hopeless

• Losing interest in hobbies or social activities

• Sleeping too much—or not enough

• Changes in appetite or weight

• Feeling tired all the time

• Struggling to concentrate or remember things

Signs of anxiety might include:

• Constant worrying or nervousness

• Feeling restless or on edge

• Muscle tension, headaches, or digestive issues

• Avoiding certain places or activities out of fear

• A racing heart or shallow breathing, especially in new or uncertain situations

Sometimes these feelings come on gradually, which makes them easy to overlook—or to blame on “just getting older.” But if your emotional health has changed and it’s affecting your day-to-day life, it’s worth looking closer.

What Causes It?

Later life can bring its own unique set of stressors. Some of the most common triggers for anxiety or depression include:

• The death of a spouse or close friend

• Major life changes, such as retiring or moving house

• Long-term physical health conditions

• Chronic pain or reduced mobility

• Social isolation or loneliness

• Worries about finances, health, or the future

In many cases, it’s a combination of things. And sometimes, there’s no obvious cause at all—which can be just as upsetting.

The Good News? Help Is Available

The most important thing to know is help is out there, and it works. You don’t have to navigate this alone.

Start by talking to your GP. They can check for underlying medical conditions, refer you to a mental health professional, or talk you through options like counselling, medication, or community support groups.

For some people, talk therapy is extremely helpful—especially when it’s tailored to later life concerns. Cognitive Behavioural Therapy (CBT), for instance, can help you manage negative thought patterns and find practical coping strategies.

Others find group therapy or peer support groups helpful, where you can connect with others who understand what you’re going through. In New Zealand, services like Age Concern, Lifeline, and 1737 Need to Talk? offer free support and resources.

Small Steps That Make a Big Difference

There are also simple things you can do at home to help lift your mood or ease anxious feelings:

• Stay connected – Reach out to friends, family, or community groups. Even a regular phone call can make a big difference.

• Move your body – Gentle daily movement, such as walking, gardening, or stretching, can boost mood and ease tension.

• Stick to a routine – Keeping a regular sleep and meal schedule can provide structure and stability.

• Practice mindfulness – Deep breathing, meditation, or simply taking a few moments each day to pause and notice your surroundings can help calm the mind.

• Do things you enjoy – Read, knit, paint, listen to music—whatever brings you joy.

If you’re struggling, you’re not alone—and it’s not your fault. Anxiety and depression are real health conditions, not personal failings. With the right support, many people find real relief and even discover a renewed sense of purpose in later life.

Asking for help is a strength, not a weakness. So if something feels off, take that first step. Your mental wellbeing is every bit as important as your physical health—and you deserve to feel good, at every age.