Study links mental resilience to longer life

Strategies to boost resilience and enjoy a healthier, longer retirement

Written in line with our editorial policy.

Maintaining good health isn’t just essential for enjoying life on a day-to-day basis. Recent research highlights the significant role mental resilience plays in longevity. 

We have been looking at an article in the Guardian that features a study published in BMJ Mental Health by researchers from Sun Yat-sen University in China. They found that individuals with higher mental resilience might enjoy longer lifespans, with this effect being particularly pronounced in women. 

The research analysed data from the Health and Retirement Study (HRS), revealing a strong link between higher mental resilience and a reduced risk of death from all causes.

For the study, mental resilience was measured by looking at five key qualities. They were perseverance, calmness, a sense of purpose, self-reliance, and the recognition that certain experiences must be faced alone.

Five strategies for building mental resilience

Mental resilience is the ability to adapt to stress and adversity, and it plays a key role in maintaining mental well-being. Building mental resilience is crucial for navigating the transitions and challenges that come with retirement. 

Mind, a leading mental health charity, has identified several strategies individuals can use to develop and maintain resilience. These strategies can help you  manage stress effectively and foster a positive mindset. 

Here are some of these strategies and how to make them work for you:

Develop a support network. Mind highlights the importance of having strong social connections. Engaging with friends, family and community groups can provide emotional support and reduce feelings of isolation. In retirement, it’s beneficial to actively seek out new social opportunities, whether through joining clubs, volunteering, or participating in local events.

Practice self-care. Regular self-care is fundamental for mental resilience. This includes maintaining a healthy lifestyle through balanced nutrition, regular exercise and adequate sleep. Mind suggests that physical health is closely linked to mental health, and taking care of your body can improve your ability to cope with stress.

Manage stress effectively. Mind provides several techniques for managing stress, such as mindfulness and relaxation exercises. Incorporating practices like meditation or deep breathing into your daily routine can help you stay grounded and reduce anxiety. Additionally, setting aside time for activities that you enjoy and that bring you relaxation can further enhance your resilience.

Focus on positive thinking. Cultivating a positive outlook can significantly impact your resilience. Challenge negative thoughts and reframe them in a more positive light. Keeping a journal of positive experiences and reflecting on things you’re grateful for can help shift your focus towards the positive aspects of life.

Set realistic goals. Setting achievable goals and breaking them into smaller, manageable steps can help you stay motivated and maintain a sense of purpose. Having clear goals and celebrating small successes along the way can contribute to a greater sense of accomplishment and well-being.

By incorporating these strategies into your retirement routine, you can build mental resilience that supports your overall well-being. 

Taking care of your overall health

Of course, mental resilience is just one aspect of our overall health. The latest research findings highlight the importance of caring for both our physical and mental health to live long, fulfilling lives. 

Plan exercise into your day

Regular physical activity is crucial for overall well-being and mobility in later life. According to the NHS, Exercise can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer, and lower your risk of early death by up to 30%. 

Do your best to incorporate exercise into your routine, whether it’s walking the dog, swimming, yoga, or another activity you enjoy. This might help prevent chronic conditions and boost your mental health.

Get your five a day

A balanced diet also plays a vital role. The World Health Organisation (WHO) says that people with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer. 

In addition to warding off health conditions, studies have found that eating well can also help to improve mental sharpness, boost energy levels, and increase resistance to illness. 

A recent study by Harvard University found that diet is one of three lifestyle habits that have the most impact on longevity (exercise and not smoking are the other two). In fact, according to its researchers, those who live to 100+ consume the greatest amounts of fruits, vegetables, fish, beans and tea. So if you were looking for an excuse to put the kettle on again, now you have one!

Stay social

It’s normal to feel like you’re at a bit of a loose end at times in retirement. Staying socially active through community groups, hobbies or volunteering can really enhance your well-being.

According to the Mental Health Foundation, individuals who are more socially connected to family, friends or their community are happier, physically healthier, and live longer. They also experience fewer mental health problems than people who are not so well connected.

If you are isolated due to mental health challenges, or perhaps struggling to cope with loss, seeking professional support such as counselling or therapy can also be highly beneficial.

Other practical tips for retirement well-being

Here are some practical tips that can help you make the most of your retirement years, from pursuing new hobbies to embracing technology:

Plan how you’ll spend your time. After years of working long hours, you may not have had much time for hobbies. Now is the perfect opportunity to start exploring an activity or interest you’d like to pursue.

Cultivate new friendships. Your social circle may shrink after leaving the workplace, so make an effort to meet new people. Consider joining a club, taking an evening class, or inviting a neighbour over for coffee.

Stay active and engaged. Take advantage of the many opportunities available, especially in your local town or city, where there are countless free or subsidised activities for retirees. 

Focus on the positives. Avoid negativity by looking for the good in life. Practices like meditation can help. Each night before bed, try to reflect on positive things that happened during the day.

Embrace technology. Although it can be challenging, technology offers incredible benefits, from staying connected with family and friends around the world to accessing endless learning opportunities. Social media sites like Facebook are a great way to reconnect with old friends and colleagues and join online groups to meet people who share your interests.

Plan ahead financially. Money worries are one of the biggest causes of stress and sleepless nights, but planning ahead and budgeting effectively can make a huge difference. For information on how to plan financially for your retirement, or boosting a later life income, read our article: “Planning ahead for your 100-year life”.

About Clare Yates. With over a decade’s experience writing about later life financial planning, Clare offers a wealth of knowledge about equity release, pension annuities, wills, LPAs and more. When she isn’t writing, Clare likes to spend her time baking and going on walks with her husband, two children and their rescue dog. Follow Clare on LinkedIn