Small Steps, Big Difference: Emotional Wellbeing After 60

By Dr Sadhbh Joyce 

Later life can be a time to focus on what helps us feel our best: staying connected, boosting mood and building resilience.

Many older Australians experience low mood or anxiety more often than we might think. Around 1.2 million people (15 per cent) are affected, yet only 8 per cent saw a mental health professional in the past year. There is some encouraging news. Research commissioned by Peoplecare Health Insurance found nearly a quarter of older Australians (23 per cent) are actively prioritising their mental health as part of their overall wellbeing.

The reality is that small, simple steps can make a meaningful difference. Building wellbeing into your daily routine doesn’t have to be overwhelming.

Here are seven practical ways to get started.

Prioritise sleep and light exposure

Good-quality sleep and regular exposure to natural light play an important role in supporting wellbeing.

Mental health researchers have found that limiting bright artificial light at night, while getting natural light in the early morning (6am-10am) and afternoon (1pm-3pm), can help regulate our circadian rhythms — the body’s internal clock. This supports restorative sleep and has been linked to a lower risk of depression.

Move a little each day

Daily movement is one of the simplest ways to support both wellbeing and mental health — and it doesn’t require long bike rides or demanding hikes.

Short bursts of activity, sometimes called “exercise snacking”, spread throughout the day can deliver significant benefits. A simple 10-minute walk after meals, for example, can help manage blood sugar levels while also lifting your mood.

Best of all, it’s free.

Nourish your gut health

Your gut is home to trillions of microbes that do far more than help digest food. They also support immunity and influence mood and brain health.

Research continues to highlight the strong connection between gut health and mental wellbeing. Supporting a diverse and healthy microbiome can be an important foundation for overall health.

Fibre-rich foods help feed beneficial bacteria, while fermented foods such as yoghurt, miso and kimchi provide natural probiotics. Together, they can help reduce inflammation, which has been linked to mood and cognitive health.

Limiting highly processed foods, fast food and foods high in added sugar can also help, as these may contribute to inflammation that affects mood, memory and thinking.

Supporting your gut is a simple everyday way to support your emotional wellbeing.

Stay connected with others

One of the strongest predictors of good physical and mental health as we age is the time we spend connecting with other people.

Prioritising moments with friends and family can benefit both you and those around you. Even a simple phone call, text message or email can brighten someone’s day.

If you don’t know many people locally, consider joining a community group, volunteering or taking up a new hobby. Shared interests often lead to meaningful friendships.

We’re wired for connection, and spending time with others remains one of the simplest ways to support wellbeing.

Check out ‘New study suggests consistent socialising linked to improved emotional wellbeing in seniors’

Schedule a regular ‘check-up from the neck-up’

Regular check-ins with a psychologist can be a valuable way to support mental health and overall wellbeing.

As we grow older, many of us face significant challenges, including health issues, caring responsibilities, major life changes and bereavement. It’s important to remember that you don’t have to navigate these experiences alone.

These conversations don’t need to wait until life feels difficult. Speaking with a psychologist when things feel “mostly fine” can help you process emotions, make sense of experiences and stay on top of your wellbeing.

Welcome the joy

Activities that genuinely bring us joy can have a powerful effect on how we feel.

Whether it’s gardening, walking with friends, journalling, playing golf, going to the movies or painting, enjoyable activities help nourish and reset the nervous system.

Finding joy in everyday moments can strengthen optimism and resilience, helping us navigate life’s challenges with greater ease.

Talk about it — even when you’re feeling well

Open conversations about wellbeing help normalise support and reduce stigma, regardless of age.

Sharing what works for you with friends or family can remind others that looking after mental health is simply part of everyday life.

Peoplecare’s research shows that while many Australians invest in physical health through vitamins, fitness apps and gym memberships, fewer are taking intentional steps to nurture emotional wellbeing — highlighting an opportunity to make it part of our daily routine.

Small steps add up

Later life doesn’t need to revolve around crises or major interventions.

Small, consistent steps can make a genuine difference. By treating emotional wellbeing as an everyday part of health, older Australians can stay connected, build resilience and navigate life’s changes with greater confidence.

Dr Sadhbh Joyce (MClinNeuroPsych, PhD, MAAPi, MAPS) is a registered psychologist and Head of Clinical at Talked. She is passionate about helping Australians build emotional wellbeing through practical, evidence-based strategies that support resilience, connection and healthy ageing.

Note: Many Australians may also be eligible for Medicare-supported psychology sessions through a Mental Health Treatment Plan arranged with their GP.