WHAT IS A MIDLIFE CRISIS?

Feeling dissatisfied with your life as you reach middle age? Learn about the signs of a midlife crisis, the causes, and how to find peace in this stressful stage of life.

Physical changes

Maybe you're not as spry as you used to be. You might even be more susceptible to illnesses or diagnosed with a condition like high blood pressure. These physical changes can make you feel disheartened or fearful of the future. Women will experience menopause, which comes with a variety of symptoms, such as hot flashes, changes in mood, and difficulty sleeping. All of these may contribute to an increase in overall stress. Men may experience a gradual decline in testosterone as they age beyond 30 or 40 years old. However, factors such as illness, alcohol abuse, medication side effects, and increased body fat can also decrease testosterone. Low testosterone can lead to distressing symptoms such as depression, low sex drive, erectile dysfunction, and difficulty sleeping.

Changing family dynamics

In midlife, many parents experience empty nest syndrome — a feeling of grief tied to their children moving out of the house. You might experience loneliness or feelings of emptiness as you reassess your role as a parent and refocus on yourself. You might also experience changes in your relationship with your parents. Taking on a caretaker role for aging parents can be physically and emotionally stressful. And the passing of a parent can be incredibly heartbreaking. A divorce is another event that might contribute to a tumultuous midlife. Separating from a long-time partner can lead to conflicting emotions such as sadness, anger, and confusion. If you have children, divorce can also complicate your family dynamics.

Career changes

A 2019 survey by Indeed revealed that, on average, people who change careers do so at 39 years old. Many people are juggling new work responsibilities as they enter midlife. If you don't switch careers, you might reach more senior positions at your current job. Even if those positions offer higher pay, they will come with new responsibilities that increase your stress. Other middle-aged adults’ find that their career is plateauing. Repetition in your daily tasks might contribute to a lack of fulfillment in the workplace.

Changes in financial situation

Many of the aforementioned events can affect your financial stability. You might need to spend more money as you act as a caretaker for your parents. Or perhaps switching careers requires you to reduce your spending. Job loss and sudden changes in the labor market can also cause financial strain at a time when you feel you should be more secure. If you have adult children who are experiencing financial hardship, you might contend with additional stress. Research shows that middle-aged parents have increased anxiety and depressed mood when their children's economic future appears to be in jeopardy.

Childhood adversity as a risk factor

Certain childhood experiences can increase the risk of health consequences even as you reach adulthood. These health factors may then make your midlife more stressful, contributing to a sense of crisis. For example, experiencing the death of a parent as a child can increase the likelihood of depression later in life. Growing up in poverty might increase the risk of chronic stress and heart disease in adulthood. Being treated poorly by your parents or seeing them go through a divorce can have similar negative effects. These consequences aren't set in stone, however. Various coping strategies can help you manage midlife stressors as well as see past society's often-negative interpretation of the aging process.

Tip 1: Accept change

Change is inevitable as you age, and making peace with that is vital to finding satisfaction in middle adulthood. An adaptive approach to life will help you adjust to changes and cultivate emotional resilience. Acknowledge your feelings. Suppressing your emotions can lead to unhealthily coping strategies and increase stress. Instead of burying your feelings, find ways to process them. Whether you're feeling frustrated and confused by a divorce or stressed out by finances, consider writing down your feelings in a journal or using. A trusted friend can also serve as an outlet for emotions.Identify and accept circumstances that are beyond your control. If you feel stressed by a situation, question whether there's anything you can do to change it. Accept your limitations, and try to narrow your focus to things that are within your control. For example, rather than dwell on the fact that your children are becoming more independent and moving away from home, brainstorm ways to expand your social circle. Ease into new situations. It's easy to feel overwhelmed by big changes and new roles. Take time to map out the road ahead and break large challenges down into small steps. Perhaps you're stepping into a caretaking role for an aging father. Begin by making a list of tasks that he needs help with immediately. Once you get comfortable handling those tasks, you can gradually expand your list.

Tip 2: Maintain a sense of purpose

Situations like divorce, job loss, or an empty nest might leave you searching for a sense of purpose as you reach middle age. It might be tempting to conclude that your best years are behind you. However, that sentiment doesn't have to be true. Use the following suggestions to find meaning in midlife and beyond. Try out something new. Experiment with a new hobby, such as photography or creative writing. Or challenge yourself with a foreign language class. Doing so will help keep your brain sharp, expand your social circle, and give your life a new purpose. You don't have to limit yourself to skill-building experiences. Exploring new places can also be a fulfilling use of your time. Consider visiting local parks and art exhibits or plan out longer trips to foreign locations. Engage old interests. Take some time to reflect on past interests and neglected hobbies. You might want to get back into acting, painting, bowling, or some other activity you used to enjoy. This is a good way to build a sense of purpose, boost your self-esteem, and meet new friends.Embrace community activities. Volunteering is way to give your life meaning, increase happiness, and improve mental health as you enter midlife. Look for causes that are important to you and opportunities to put your skills to good use. You might decide to mentor in a youth program, for example, assist with set design for a local performance, or organize a cultural festival.

Tip 3: Prioritize self-care

Midlife will likely bring changes to your body, sleep habits, and relationship with food. Maybe you have a harder time falling asleep or running at the same pace. Rather than feeling discouraged by these changes, it's important to dedicate a little extra time to developing and maintaining healthy habits. It's never too late to incorporate the following tips.Set realistic exercise goals. If you were never a very active person, start slow and gradually increase the intensity of your workouts. You won't have to struggle with past injuries from sports, and that can be a major benefit. If you were an athlete when you were younger, remember to set realistic goals and expectations. Don't fall into the habit of comparing your current abilities to your past abilities. Instead, focus on reaping the benefits of exercise.Reassess your diet. As you enter midlife, it's more important than ever to replace bad eating habits with healthier alternatives. Swap out refined carbs with whole-grain foods as well as fruits and veggies that offer plenty of fiber. Look for healthy sources of calcium and protein to maintain strong bones and muscles. Be mindful of your relationship with food. Even middle-aged adults may struggle with issues like emotional eating in response to stress and eating disorders in response to poor body image.Get enough sleep. Health conditions, hormonal changes, and daily stressors can make it hard to get the recommended seven to nine hours of sleep each night. But that shouldn't stop you from trying. Keep your bedroom dark, cool, and quiet. Experiment with pre-bed rituals, such as reading a book or taking a relaxing bath. Make a note of what seems to work best for you.

Tip 4: Adjust your perception of midlife and aging

If you focus exclusively on the negatives, you'll find plenty of reasons to be unhappy in midlife. But remember that every stage of life comes with its share of ups and downs. Use the following strategies to shift your focus to the positive aspects of midlife. Practice gratitude. Are there aspects of your life that you’re taking for granted? Take time to appreciate the people in your life and the circumstances you find yourself in. Make a list of what you’re thankful for — your parents’ longevity, your children’s growth, a stable job, financial independence.Look to your accomplishments. For some people, midlife is a time of reflecting on missed opportunities. Counter these thoughts by making a list of your accomplishments. Think about the obstacles you’ve overcome, honors you’ve been awarded, or the positive effect you’ve had on others. Reflect on the wise decisions you’ve made and actions you’ve taken, rather than your regrets.Ask yourself, “How have I grown?” Research shows that many middle-aged adults view themselves as more decisive, responsible, and independent than their younger selves. In addition, self-consciousness tends to decline with age. Take time to appreciate your growth while accepting that there is still room for improvement.Reframe setbacks as opportunities for growth. Whether or not you consider yourself in the midst of a midlife crisis, you'll experience all sorts of setbacks in adulthood. However, when viewed in an optimistic light, setbacks can be opportunities to learn and grow. If you feel as if your career has plateaued, challenge yourself to develop skills you can put to use at a new job or volunteering position. If you're disheartened by an expanding waistline, think of it as motivation to embrace new and exciting forms of physical activity.

As helping professionals, social workers need to be aware of the situation of midlife crisis and how it can affect individuals and the environment. Hunter and Sundel (as cited in McGill, 1980, p. 267) explained that “many men in mid-life experience events which cause them to dramatically and significantly change their personality and behavior.” There are challenges and difficulties during the transition of midlife. For men, according to gender role, who are stereotyped to be the responsible persons for the family may find it more stressful in terms of their job security and in struggling with the developmental needs for intimacy.

The so called “crisis” is a real crisis only if someone can’t overcome the changes occur in the transition. The “crisis” can be shaped out to be a positive change. Going back to the myths, the myths are to some extent turn out to be true contributed by different factors. If middle age persons can be able to upgrade and adapt themselves with the speeding advancement, they would be less stressful and be able to make the developmental transition out to be positive change. Similarly, if they are aware of their own developmental needs, if they can build up their personality and enhance marital relationship, they would not need to find their intimacy needs outside the marriage