What is situational depression? Plus, 10 tips to help you deal
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what situational depression is, including common causes and symptoms, and how it's different from clinical depression. Plus, 10 tips to help you deal.
Big life events can be overwhelming, even when they’re positive. When the stress of adapting to significant or sudden changes in our lives becomes too much, this can lead to situational depression. Unlike clinical depression, situational depression has a clear and identifiable cause, such as a relationship breakup, a career setback, a marriage, or a new job. This form of depression is generally temporary, but without active management, it can become chronic. This underlines the importance of effective coping mechanisms in maintaining mental health during periods of significant change.
What is situational depression?
Situational depression, also known as adjustment disorder with depressed mood, is a type of depression that emerges in response to a significant life event. This event could be anything that represents a major change in your life, such as moving to a new city, changing jobs, experiencing a breakup, or dealing with the death of a loved one.
The key characteristic of situational depression is that it’s directly triggered by an external event, unlike other forms of depression that may develop without a clear external cause. This type of depression is considered to be reactive, as it’s a reaction to a difficult or challenging situation. The symptoms typically develop within three months of the initial event and are a direct result of the stress caused by the need to adjust to something new or unexpected.
While situational depression is temporary, the duration and severity can vary. It lasts as long as you’re struggling with the transition and begins to diminish as you adapt to your new reality. However, if not addressed, the symptoms can continue to affect your life, making it difficult to function as you did before the initial event.
The diagnosis of situational depression is important, because it acknowledges that depression is a normal response to stress and not a sign of inherent weakness or a failing. Recognizing this can help you understand that your feelings are valid and that you can seek help to manage your emotions and cope with your circumstances more effectively.
4 common symptoms of situational depression
Situational depression manifests through a variety of emotional, cognitive, and physical symptoms that typically arise in response to a stressful life event. These symptoms are flags that you’re struggling to cope with changes and may need support. Each of these symptoms by itself might not indicate situational depression, but a combination that persists and significantly impairs your ability to function could. It’s important, if you’re experiencing these symptoms, to remind yourself that they’re common reactions to stressful circumstances.
1. Emotional symptoms:
Feelings of sadness that don’t seem to go away, often accompanied by tearfulness
A sense of despair or feeling that your situation will not improve
Increased nervousness, worry about the future, or about how to cope with your current situation
A reduced tolerance for stress, resulting in frustration or anger over small matters
2. Cognitive symptoms:
Trouble focusing on tasks at work or at home, which can affect productivity and daily functioning
Difficulty making decisions, even about simple, everyday choices
Forgetting details or obligations, which is often linked to being preoccupied with distressing thoughts
3. Physical symptoms:
Trouble falling asleep, staying asleep, or sleeping much more than usual
Eating much less or much more than usual, which can lead to weight loss or gain
Feeling tired most of the time, even when getting enough sleep or engaging in minimal physical activity
4. Behavioral symptoms:
Pulling away from friends, family, and social interactions, which can lead to isolation
Decreased interest in hobbies or activities that were previously enjoyable
Ignoring tasks at home, work, or school, possibly due to lack of energy or motivation
What causes situational depression?
Situational depression is triggered by significant life events that create stress or require substantial adjustment. Unlike chronic depressive disorders, the causes of situational depression are usually clear and specific. These events can vary widely depending on a person’s sensitivities, previous life experiences, and coping mechanisms.
The impacts of these events are significant because they can shake the foundation you rely on for your security and identity. For some, these events might lead to a temporary period of distress, known as situational depression, which occurs when the stress of the situation overwhelms your ability to cope effectively.
1. Personal relationships
Divorce or breakup: The end of a significant relationship can lead to profound feelings of loss and uncertainty.
Death of a loved one: Grieving the loss of a family member, friend, or pet often triggers intense emotional pain and adjustment difficulties.
2. Life transitions
Relocation: Moving to a new home, especially in a different city or country, disrupts established social networks and routines.
Becoming a parent: The arrival of a new family member significantly alters life, which can be overwhelming.
3. Professional changes
Job loss: Losing a job can lead to financial stress and a loss of personal identity and routine.
Starting a new job: While often positive, starting a new job involves adapting to a new environment and can cause stress.
4. Health issues
Personal health problems: Chronic illness or pain or a severe health diagnosis can be distressing and disrupt your lifestyle and sense of normalcy.
Caring for a sick family member: This responsibility can lead to emotional strain and physical exhaustion.
5. Educational and career challenges
Academic pressure: Students often face stress from exams, grades, and future career prospects.
Career setbacks or changes: Professional challenges or unfulfilled career expectations can impact self-esteem and future planning.
Situational depression vs. clinical depression
Understanding the differences between situational depression and clinical depression is essential for effective diagnosis and treatment. If you’re experiencing situational depression, it's important to recognize that your feelings are a normal reaction to your circumstances. With the right support and coping strategies, you can overcome these challenging times. If you’re clinically depressed, recognizing the symptoms early and seeking comprehensive treatment is key to managing your condition.
Situational depression
Situational depression is directly triggered by external circumstances, such as job loss, divorce, or the death of a loved one. It’s temporary, with symptoms typically lasting from a few weeks to about six months. Symptoms, such as sadness, hopelessness, fatigue, changes in appetite and sleep, and difficulty concentrating, are similar to clinical depression, but are usually less severe. They tend to resolve as you adjust to your new situation or the stressful event is resolved.
Situational depression is usually treated with psychotherapy, such as cognitive-behavioral therapy (CBT) or counseling. These treatments focus on developing coping strategies and adjusting to changes. Medication is less commonly used unless the symptoms are severe or do not improve with therapy alone.
Clinical depression (major depressive disorder)
Clinical depression can develop without an obvious external cause and often involves a complex interplay of genetic, biological, environmental, and psychological factors. It’s less clearly linked to specific life events and more to underlying biological or psychological issues. Symptoms are intense and pervasive, significantly affecting your ability to function in daily life.
They can include a persistent sad or anxious mood and even a feeling of emptiness. Feelings of hopelessness or pessimism, irritability, guilt, worthlessness, helplessness, loss of interest or pleasure in hobbies and activities, decreased energy, fatigue, moving or talking more slowly, restlessness, and thoughts of death or suicide are also common symptoms that can last for several months to years if untreated.
Treatment is often intensive and long-term, including medication, therapy, or both. You may need to include lifestyle adjustments in your recovery, such as regular exercise, a healthy diet, and sufficient sleep.
How to deal with situational depression: 10 self-care tips to help you cope
1. Acknowledge your feelings in order to process them
Understanding that it's normal to feel sad or anxious following a major life change can be the first step in recovery. Techniques such as journaling or speaking with a trusted friend can help you articulate and process these feelings.
💙 Shift your perspective on your thoughts with Chibs Okereke’s Working With Thoughts meditation.
2. Stay connected to avoid increasing feelings of depression
Stay in touch with family and friends who can provide support. Social interactions, even if they're not about your struggles, can provide significant emotional relief.
💙 Support your relationships, no matter what’s going on, with these three guided Meaningful Practice for Meaningful Friendship meditations.
3. Engage in physical activity to support your overall wellbeing
Regular physical activity can boost your mood and help you maintain your physical health. Even light activities like walking or yoga can make a difference.
💙 Try Mel Mah’s Walk It Out before you take your next stroll around the block — or if you just need a break.
4. Establish a routine to regain agency
Depression can strip away the structure from your life. Setting a gentle daily schedule can help you bring back a sense of normalcy and control. Include set times for waking up, eating meals, working, and engaging in hobbies.
💙 Learn why rituals and routine are important for LeBron James in Train Your Mind — Vol. II.
5. Set realistic goals to feel a sense of progress
Set achievable goals that motivate you but aren’t overwhelming. Break large tasks into smaller ones that you can handle one at a time. Accomplishing these can provide a sense of progress and purpose.
💙 Settle Down By Single-Tasking to see the value of slowing down and taking things one step at a time.
6. Practice relaxation techniques to reduce stress
Techniques such as mindfulness, meditation, deep-breathing exercises, or progressive muscle relaxation can reduce stress and enhance your overall emotional wellbeing.
💙 Practice relaxing when you feel overwhelmed with this quick and easy One Minute Reset guided meditation.
7. Prioritize good sleep to balance your emotions
Lack of sleep can aggravate your mood and emotional state. Try to maintain a regular sleep schedule and create a relaxing bedtime routine to improve your sleep quality.
💙 Climb into bed and drift off to sleep with the relaxing sounds of the Rain on Leaves soundscape.
8. Escape from your worries by exploring your interests
Re-engage with hobbies and interests that you’ve enjoyed in the past or explore new activities. Whether it’s reading, painting, cooking, or another activity, doing things you love can provide a welcome escape from your worries.
💙 Try Mel Mah’s Moving for Fun guided exercise if you need some inspiration on incorporating at-home exercise routines that also provide an emotional escape.
9. Become more self-aware by educating yourself
Learning more about situational depression can help you understand your feelings and reactions better. This can demystify many aspects of what you’re experiencing and even inspire additional coping strategies.
10. Find strategies that work for you through seeking professional help
If your symptoms don’t improve or if they interfere with your daily life, consider seeking help from a mental health professional. Psychotherapy can provide strategies to adjust to changes, cope with stress, and reduce depressive symptoms. In some cases, short-term use of antidepressants might be suggested.
Situational depression FAQs
How long does situational depression typically last?
Situational depression usually lasts for a short period, often a few weeks to about six months. This is closely tied to how you cope with the triggering event and adjust to new circumstances. As you find effective ways to manage your stress and emotions, symptoms generally begin to lessen. However, if the stressor remains unresolved or if you struggle significantly with adaptation, the depression could linger for longer. It's important to seek professional help if you’re experiencing prolonged symptoms.
Can situational depression become chronic depression?
While situational depression is typically temporary, if it isn’t effectively managed, then it can develop into a more persistent form of depression. This can occur especially if you have a predisposition to depressive disorders or if you face continuous stress without adequate support or coping mechanisms. Regular monitoring of your mental health and seeking timely intervention can help prevent situational depression from becoming chronic.
How can friends and family best support someone experiencing situational depression?
Offers of support from friends and family can be instrumental in helping someone cope with situational depression.
Be available: Let them know you’re there for them and are willing to listen when they need to talk.
Offer practical help: Assist with daily tasks that might feel overwhelming to them, such as household chores or errands.
Encourage professional help: If their symptoms persist or worsen, encourage them to seek help from a mental health professional.
Be patient: Understand that recovery takes time and that their mood might fluctuate.
Educate yourself: Learn about situational depression to better understand what your loved one is experiencing.
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