7 Ways to Cope With Situational Depression

What Is Situational Depression?

Situational depression or reactive depression is the informal term referring to adjustment disorder with depressed mood. This temporary form of depression is marked by strong feelings of angst in response to a major life disruption or trauma. However, once the person becomes accustomed with their new reality, depressive symptoms gradually subside. Typically, someone experiencing situational depression is able to bounce back.^1,2,3

Situational Vs. Clinical Depression

Situational and clinical depression often present with similar symptoms, but the cause and duration of depression differ, making these distinct.

Situational Depression

Situational depression is an overall feeling of despair brought on by an inability to cope with sudden change or a traumatic experience. The depression symptoms can be triggered by a variety of events like job loss, the death of a loved one, and divorce. Conversely, exciting but overwhelming life transitions such as child birth, moving, or going away to college can also trigger situational depression.

The symptoms of situational depression usually arise within three months of a stress-inducing event, making it difficult for individuals to adjust to daily life afterwards. Nonetheless, situational depression can resolve itself and symptoms gradually dissipate as things become more manageable.^1,2,3

Clinical Depression

Clinical depression or major depressive disorder (MDD) is one of the most commonly diagnosed forms of depression.⁴ MDD is characterized by severe and persistent symptoms of sadness and/or loss of interest/pleasure for nearly every day over a two-week period. These symptoms affect one’s ability to perform day-to-day tasks or activities, and require evidence-based treatment and/or medication.

Unlike situational depression, MDD can emerge regardless of whether a person has encountered a specific or identifiable life stressor.^1,2,3 Symptoms are chronic, and episodes will likely recur throughout the lifespan. Contingent on lifestyle habits and proper/early intervention, symptoms may last weeks, months, or years.

Situational Depression Symptoms

Situational depression is not an official diagnosis, rather it is a term used to describe symptoms of depression that tend to be triggered by specific people, places, or situations. For example, a person could be free from symptoms until they experience a period of high stress from college finals or increased responsibilities at work.

In these cases, the depression is an externally motivated condition. Other times, people may feel low without a clear trigger, and this would not be situational depression.

How Is Situational Depression Diagnosed?

Since situational depression is not a recognized mental health disorder, no one will receive a diagnosis of “situational depression.” Instead, that person may receive a diagnosis of major depressive disorder with the understanding that their symptoms tend to be exacerbated by situational stressors.

Treatment For Situational Depression

If you’re experiencing situational depression, knowing how to treat depression is crucial to reduce short-term and long-term negative effects and prevent a mental health setback.^2,3 Typically, situational depression resolves over time, but it can also linger and destabilize overall functioning. Consequently, coping becomes more of a challenge, and symptoms worsen and develop into a more serious psychological condition like MDD.

“There are a few reasons that treatment is still important for people dealing with situational depression,” says licensed psychologist Mike Ghali. “First, as with any patterns that develop into habits in our lives, we do not want to allow depressive behaviors, thoughts, or feelings to linger long enough to turn into habits. Sometimes people become too comfortable or familiar with the depressiveness and it turns into a recurring or chronic problem. Second, treating situational depression can help us learn skills and tools to ward off future potential depressive reactions. Third, the sooner we treat any depression, the less likely our relationships, jobs, or other areas of our lives are negatively impacted.”

Therapy For Reactive Depression

If you’re struggling to adjust and cope, depression therapy is a good option. The goal of therapy is to provide you with effective tools that help you cope better. Individual counseling can also give you a validating space to process your emotions. Finding and choosing a therapist who you can connect with is the key to achieving your therapeutic goals. If you’re ready, start your search through an online therapist directory.

CBT for depression is the most effective and widely used approach to treat a variety of psychological conditions, including depression and adjustment disorders. CBT can help you recognize and reframe the distorted thoughts that contribute to your stress-induced depression. Lastly, in addition to talk-therapy, medication for depression may be deemed appropriate, particularly in cases where situational depression has been long-standing.^3,5

7 Ways to Cope With Situational Depression

While psychological treatment is one of the most direct ways to tackle situational depression, there are additional tools and methods that can enhance your treatment plan. Strategies include addressing root causes, integrating healthy habits, enhancing your lifestyle, and expanding your support system.

Here are seven ways to cope with situational depression:

1. Address the Stressors Causing the Depression

You may know exactly what is causing you to feel depressed (e.g., a recent breakup or losing your job). That said, going a bit deeper into your situation and examining your thoughts and feelings can help you get to the bottom of what is really causing or contributing to your distress.

Once you pinpoint the underlying source, you can confront it and initiate action to better cope. For instance, maybe you don’t know how to stop thinking about someone after a breakup and it’s causing you to spiral, you might unfollow them on social media and find other ways to focus on yourself and your healing instead.

In some cases, the signs may not be as clear or recognizable. Perhaps you have experienced a series of small changes or adverse events that compounded without you even realizing it. Take time to delineate the possible causes, issues, or stressors.

2. Improve Your Sleep Hygiene

Situational depression affects your sleeping patterns, which in turn diminishes your mental/emotional tolerance to cope with your condition and day-to-day problems. As such, the impact of sleep is of the utmost importance, and improving sleep hygiene promotes restorative sleep.

Ways to improve your sleep hygiene include limiting your caffeine consumption, avoiding substance use/alcohol, not eating large meals late at night, consistently going to bed at the same time, removing distractions in the bedroom, and so on. Adapting a healthy sleep hygiene routine will help you feel more rested, and in turn, enhance your overall well-being, sharpen your coping abilities, and prepare you to face daily stressors.⁶

3. Exercise

When you feel down or stressed-out, exercise may be the last thing on your mind. Nevertheless, the psychological and emotional benefits of physical exercise are too compelling not to mention. In mild cases of depression, physical activity can be just as effective as antidepressants. A consistent exercise routine relieves symptoms, improves overall mood and functioning, and prevents depression from worsening or returning.

It may be challenging at first, especially when you’re lethargic and unmotivated. Nevertheless, you can start gradually and choose a physical activity that you enjoy and can realistically sustain. What matters most is that you get yourself moving and release those “good feeling” brain chemicals.⁵

4. Manage Your Stress

High levels of stress can make it difficult to sustain healthy habits and effective coping skills. Consequently, depressive symptoms can feel heavier and unmanageable, heightening your stress, increasing the severity of symptoms, and debilitating your internal reserves. As such, it’s important to find and use stress management strategies that help you cope with your situational depression.

Furthermore, stress relief can help prevent symptoms of depression. Consider incorporating useful stress management/relaxation techniques such as meditation and deep breathing, getting proper sleep, eating a whole, nutritious diet, engaging in leisure activities, and more.⁷ Managing stress and strengthening your resilience can help you overcome situational depression.

5. Give Yourself a High-five

Why do we struggle to affirm and encourage ourselves? Being self-dismissive is only going to deepen sadness and feelings of worthlessness. Turn this around with a simple and affirming act – a high-five. Every morning, stand in front of the mirror and do it. Author Mel Robbins maintains that high-fiving yourself in the mirror can help you start your day on a positive note.

Moreover, making this an intentional daily habit can initiate other positive changes and improve the relationship with yourself.⁸ Consider trying it along with other positive affirmations and you might find yourself in a better mood, effectively managing life challenges and overcoming your situational depression.

6. Try Gratitude Journaling

Developing a capacity for gratitude can pave the way to improved wellbeing. While it won’t make your depression go away, at least not entirely, it can take some of the edge off. Cultivating gratitude prevents you from dwelling on negative thoughts and encourages you to shift your focus.

Gratitude journaling is a great way to turn gratitude from a sporadic occurrence into a constant practice. Consider getting a gratitude journal with thought-provoking prompts that can inspire you to take notice of the little things you may otherwise take for granted. Keeping the journal on your nightstand can help you remember to conclude every day on a positive note.

Living your life with gratitude is not that hard, but it does require practice. Make gratitude journaling part of your routine and bolster your ability to notice the pleasant things in life. Gradually, this can help abate your situational depression.⁹

7. Expand Your Social Connections

Usually when you experience situational depression, you’ll be inclined to self-isolate. You might lack a desire to socialize, or you may feel embarrassed to admit that you’re struggling. This can further worsen your depression and debilitate your mental health. Maintaining/developing emotional support and positive associations plays a huge role in how well you cope and recover from depression.¹⁰

Here are a few ways to expand your social connections:

• Reach out to a trusted friend or relative who will listen and validate your emotions
• Join a self-help support group where you can connect with others who share similar struggles
• Look for avenues to expand your social circle such as local community centers, places of worship, volunteering organizations, book clubs, etc.

Final Thoughts on Coping With Situational Depression

If you don’t confront it, situational depression can have enormous negative implications. Nonetheless, you’re not alone in this battle and you can improve the quality of your life. Taking the appropriate steps like seeking therapy, making lifestyle changes, and reaching out to your supports can help you overcome situational depression and live a more meaningful life.