The year 2020 and some of 2021 were challenging for most people. During the middle of the global pandemic, Americans of all ages, races, genders and backgrounds experienced unprecedented stress and an increase in mental illness. This included cases of situational depression, which is depression caused by a significant amount of stress lasting for a short time period.
In fact, a report from Mental Health America about the effects of COVID-19 on mental health found that the pandemic increased the number of people reporting symptoms of anxiety and depression and considering suicide.
Navigating the challenges of everyday life, including the traumatic event of the pandemic itself and job loss or relationship issues, spurred the onset of situational depression in many people. If you were experiencing this type of depression, would you recognize the symptoms?
A Closer Look at Situational Depression
Situational depression—also known as adjustment disorder with depressed mood, a reference to how it manifests—occurs when a person has difficulty adjusting to a life circumstance or event, resulting in depression.
There are multiple types of depression defined by the Diagnostic and Statistical Manual of Mental Disorders, but the one most people are familiar with is clinical depression. Clinical depression, formally known as major depressive disorder, causes a persistently depressed mood and the impairment of daily life.
Situational depression differs from clinical depression or a major depressive episode because it is brought on by a specific trauma and typically lasts for a shorter time period. In cases where situational depression doesn’t resolve itself, a person may ultimately develop longer-lasting and more severe clinical depression.
Symptoms You Might Experience With Situational Depression
Situational depression occurs following a trigger of some sort. This trigger, or stressor, often comes in the form of a major life change that’s difficult to acclimate to or accept. Triggers of situational depression may include:
- Death or illness of a loved one
- Financial challenges
- Job loss
- Moving
- Personal illness or injury
- Physical assault
- Relationship issues, including separation or divorce
- Retirement
Depression is often characterized simply as sadness. While situational depression often includes immense sadness, there are also many other symptoms that can vary in severity:
- Appetite changes
- Decreased energy or fatigue
- Difficulty concentrating or remembering
- Difficulty with decision-making
- Feelings of hopelessness, guilt or worthlessness
- Frequent crying
- Irritability
- Moving or talking more slowly
- Mood swings
- Persistent sadness that lingers for more than two weeks
- Restlessness
- Thoughts of suicide or death
- Unceasing anxiety or worry
- Unexplainable aches and pains that don’t diminish with treatment
While situational depression typically lasts for a shorter time than clinical depression, it still negatively impacts a person’s health, wellness and quality of life. It can also affect relationships.
When to Seek Help for Situational Depression
If you’re experiencing situational depression following a disruption or change in your life, talk with your doctor about how you’re feeling. He or she will talk you through your symptoms, your health history and recent events in your life, which can help determine a diagnosis.
To diagnose situational depression, a doctor is looking for three determining factors:
- Symptoms must begin within three months of a known trigger event.
- Symptoms resulting from stress that is well beyond what’s considered normal and that leads to a disruption of everyday life, work or school performance, and social interactions.
- Symptoms must be distinct from those caused by other disorders, including post-traumatic stress disorder.
If you’re diagnosed with situational depression, your doctor will recommend a treatment strategy based on the severity of your symptoms. In some cases, depression may resolve on its own without any active treatment. But more severe cases of situational depression may require a combination of therapies to get you back to feeling your best.
Treatment for situational depression may include medications like antidepressants to counteract chemical changes in the brain. It may also involve psychotherapy, such as cognitive behavioral therapy, which can teach you coping methods to help you manage your condition, improve your quality of life and handle future changes.
In many cases, those with depression experience some relief of symptoms through complementary therapies, such as exercise, deep breathing strategies, mindfulness and meditation. Support groups may also be helpful.
How long does situational depression last? That varies greatly and is largely dependent on what triggered your depression in the first place. Your doctor or therapist will be able to advise you on when you might be back to feeling more like yourself again or if further treatment is needed.
How to Handle Stressors in the Future
If you have experienced situational depression or believe you may be at risk of it, take these steps to maintain good mental health.
You might be surprised to note that good mental health begins with good physical health. Incorporate healthy living habits into your daily life.
- Move your body regularly, even if you don’t have time for a full workout; small bits of movement make a difference.
- Choose healthy foods, including lots of fruits and vegetables and sources of lean protein.
- Limit your intake of alcohol, particularly when used as a coping mechanism.
Beyond these basic habits, there are other practices that can help you prevent future depression. Talk with your doctor or a therapist about how to cope with losses or changes. It’s important to acknowledge times of significant change and allow yourself time to heal.
Individual, family or group therapy can also help you navigate change and trauma, as can staying connected with others rather than isolating when times are tough.
More to Read
- Mindfulness Activities for Stress Management
- Guided Meditation: A Daily Exercise to Reduce the Stress, Anxiety, and Depression in Your Life
- How to Unleash the Power of Positive Psychology
- Men’s Mental Health: Breaking the Silence
- How to Address the Mental Health Stigma
Listen to a podcast on how to help prevent suicide.
Not all depression leads to thoughts of suicide, but it sometimes can. An important way to take part in suicide prevention is to understand the issues concerning suicide. Know the risk factors, identify the warning signs, learn how to help others in crisis and change the conversation around suicide. Jennifer Redding, LCSW-C, Executive Director of Behavioral Health at UM Upper Chesapeake Health, explains how to help prevent suicide in a UMMS Live Greater podcast.
Medically reviewed by Georgia (Gigi) Rosenblatt MS, APRN, PMHCNS-BC.
