Depression is incredibly common: every year, more than 16 million American adults experience a major depressive episode.
While most types of depression occur due to a chemical imbalance in the brain, situational depression—also known as adjustment disorder or reactive depression—is a type of depression that takes place after a traumatic or difficult life event.
Situational depression symptoms can mirror other kinds of depression, causing you to feel sad, anxious, or disinterested in normal activities.
If these symptoms interfere with your everyday functioning, a doctor might diagnose you with situational depression and recommend medication, therapy, or lifestyle changes to help you cope.
Usually, situational depression resolves with time as you recover from the triggering event.
But sometimes, situational depression can be more severe and persistent. That’s why it’s so important to seek medical care if you suspect you have situational depression.
What Is Situational Depression?
Situational depression, also known as adjustment disorder or reactive depression, is a short-term form of depression that occurs in response to a stressful or traumatic event.
Usually, it resolves on its own as a person recovers or a situation improves.
Situational depression vs. clinical depression
Clinical depression is a mood disorder that’s usually caused by a chemical imbalance in the brain and requires treatment from a medical professional.
For many people, clinical depression—also called major depressive disorder (MDD)—can last months or years, unlike the shorter term of situational depression.
While an episode of MDD can be brought on by circumstances or events like situational depression, clinical depression is usually thought to be caused by genetics or a change in brain chemistry.
Situational and clinical depression are related, and people who are vulnerable to one may also be vulnerable to the other.
But it’s important to try to understand the root cause (or causes) of your sadness and anxiety, which can help you figure out the best course of treatment.
Causes of Situational Depression
Any traumatic, difficult, or stressful event in a person’s life can lead to situational depression. For example, someone might experience situational depression after:
- The death of a loved one or friend
- A divorce
- The loss of a job
- Problems at work or school
- A serious accident, injury, or illness
- Relationship problems
- A traumatic experience (such as a physical or sexual assault)
- A major life change like having a baby or getting married
Usually, people begin to have situational depression symptoms within 90 days of the initial event.
While situational depression generally occurs as a result of difficult life circumstances, you may be more at risk if you have:
- Experienced childhood trauma or stress
- Existing mental health problems like anxiety or depression
- Multiple stressful situations occurring at once
- Biological factors that predispose you to depression, like hormonal abnormalities or chemical imbalances in the brain
Symptoms of Situational Depression
Situational depression isn’t usually as severe as clinical depression, and it doesn’t always include the same symptoms. In response to stressful life events, you may experience situational depression symptoms such as:
- Sadness or despair
- Anxiety and worry
- Regular crying
- Difficulty sleeping
- Feeling tired
- Difficulty concentrating
- Feelings of hopelessness
- Loss of interest in normal activities
Generally, the symptoms of situational depression ease within six months of the inciting event.
But without treatment, situational depression can have residual effects, even leading to a diagnosis of clinical depression later in life.
How Is Situational Depression Diagnosed?
If a doctor thinks you may have situational depression or adjustment disorder symptoms, you’ll undergo a physical exam and answer questions about your medical and mental health history.
As with any mental illness, doctors diagnose situational depression using criteria from the Diagnostic and Statistical Manual of Mental Disorders (DSM–5).
Symptoms of situational depression emerge after a traumatic or difficult life event.
If you experience five or more symptoms from the below list almost every day in a two-week period, after you experience something difficult or painful, then you may receive a situational depression diagnosis—as long as at least one of the symptoms is a depressed mood or a loss of interest or pleasure.
- Depressed mood or constant irritability
- Significantly reduced interest or feeling no pleasure in activities
- Significant weight loss or gain
- A decrease or increase in appetite
- Insomnia or an increased desire to sleep
- Restlessness or slowed behavior
- Tiredness or loss of energy
- Feelings of worthlessness or inappropriate guilt
- Trouble making decisions or concentrating
- Recurrent thoughts of death or a suicide attempt
Usually, these symptoms impact your life significantly, to the point where you’re not able to function normally.
Situational Depression Treatment Options
Since situational depression is a short-term type of depression, it usually resolves with time.
But being proactive about your care can help you get through this difficult time more quickly.
If you are experiencing situational depression, your healthcare provider may recommend supportive psychotherapy, specifically cognitive behavioral therapy (CBT), as the primary treatment to help you cope with the emotions surrounding the difficult event you experienced.
CBT is the one of the best research-backed method for treating anxiety and depression. It has been called the “gold standard of psychotherapy” and is endorsed by the American Psychological Association as an effective treatment for anxiety and depression among other mental health conditions.
Other treatment options like medication almost always work best in combination with some kind of psychotherapy like CBT. K Health offers K Therapy, a text-based therapy program that includes unlimited messaging with a licensed therapist, plus free resources designed by mental health experts to use on your own.
Healthy lifestyle and stress-management strategies can also help you recover, including:
This doesn’t have to mean training for a marathon or going to spin class five times per week. The simple act of moving your body, whether for a daily walk through your neighborhood or a 30-minute yoga session, can help reduce blood pressure, support brain health, improve sleep, and reduce feelings of anxiety. For most adults, the CDC recommends 150 minutes of moderate-intensity exercise every week, plus two days of full-body muscle strengthening.
A nutritious diet
Eating a diet rich in whole foods will help ensure your body is getting the nutrients it needs to be healthy. While you may not think there’s a connection between your mental health and your diet, research shows that consuming nutrient-rich, anti-inflammatory foods can help reduce symptoms of depression.
People who sleep fewer than seven hours per night are more likely to be obese, abuse alcohol, and be diagnosed with a number of diseases, including diabetes, cancer, and stroke. But a lack of sleep can also affect your mental health: “Short sleepers” are more likely to be depressed. Aim for seven to eight hours of shuteye each night, and stick to a consistent routine if you’re able to. If you’re having trouble, start by improving your sleep hygiene: Set a consistent bedtime with a relaxing pre-bedtime routine, limit evening screen use, and avoid large meals, caffeine, and alcohol for a few hours before going to bed. You may want to try journaling, meditation, or listening to calming music as you prepare for bedtime.
The support of loved ones
You shouldn’t have to go through tough times alone. Humans are social creatures, and we need connection to others who can lift us up and validate our needs. Reach out to family members and friends, even just for a listening ear and a shoulder to lean on. You may also find a support group, either in-person or online, a helpful resource.
Mindfulness and meditation
More and more research is showing that mindfulness practices can help you break out of cycles of worry and sadness. To begin incorporating meditation into your life, try an app like Headspace or Calm where you can find guided programs specifically for improving mental health, depression, or anxiety.
If your situational depression symptoms are severe or persistent your healthcare provider may recommend a prescription antidepressant or anti-anxiety medication to help you cope. Often, they will recommend a combination of medication and psychotherapy.
Complications and Related Conditions
It’s uncommon for people to develop complications from situational depression if they have support—for example, psychotherapy can help a person with situational depression develop the coping skills they need to recover.
If people are at risk for developing mood disorders, their situational depression can sometimes lead to major depressive episodes, which require medical intervention from a doctor, such as antidepressant medications.
Without support to cope with their situational depression, a person may be more likely to turn to alcohol or drugs to deal with sadness, stress, or anxiety.
When to Seek Help
If your situational depression interferes with your everyday life, it’s important to talk with a doctor who can help you manage your symptoms. This is especially important if your situational depression persists more than six months after the triggering event.
If you’re having a mental health emergency, call 911 or go to the nearest emergency room. You can also get free 24/7 support from a suicide and crisis expert by calling or texting 988. If you’d prefer to chat online, you can chat with a suicide and crisis expert by visiting the Lifeline Chat.
How K Health Can Help
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K Therapy offers free smart chats, which are dynamic, pre-written conversations designed by experts that cover a number of common mental health topics such as depression, anxiety, stress, relationships, and more. Access them for free by downloading the K Therapy app.
Online therapists are also available in select states for individualized care.
Connect with a licensed mental health therapist for unlimited asynchronous text-based therapy. Therapists respond Monday through Friday between 9am-5pm, within 24-hours.
K Health has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.
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