While there are several different types of depression that can impact us in different ways, situational depression is a type of depression that is unique because it can be tied to a specific trigger. In contrast to the more commonly known major depressive disorder (MDD) which may not have a clear trigger, situational depression is distinguished by its direct link to an event or stressor.
This article will explore the importance of recognizing and understanding situational depression. Doing so allows for appropriate and timely intervention and facilitates effective treatment and recovery, ultimately supporting those experiencing it on their journey toward well-being.
Understanding Situational Depression
Situational depression is a relatively common form of depression that is recognized as a type of ‘adjustment disorder’ with a depressed mood. In other words, it is something that arises when a life event or major stressor impacts our internal state, causing a cascade of depressive symptoms.
Compared to clinical depression or major depression, situational depression is a short-term type of depression that may be linked to a tangible source, like the death of a loved one.
Though not as chronic as persistent depressive disorder (PDD) which arises as a milder yet unrelenting form of depression, situational depression can still be deeply distressing and significantly impact one’s daily life.
Symptoms of Situational Depression
Not many people realize that they may be struggling with depression due to the preconceived notion that depressive symptoms must be all-encompassing, unwavering, and chronic in nature.
Even the Diagnostic Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) characterizes depression as a type of mood disorder that causes “persistent feelings of sadness and loss of interest.”
Since situational depression is linked to a specific trigger, its symptoms vary in duration and intensity.
Common symptoms of situational depression include:
- Feelings of sadness
- Hopelessness
- Anxiety and worry
- Irritability and mood swings
- Frequent episodes of crying
- Difficulty concentrating
- Indecisiveness
- Fatigue of loss of energy
- Changes in sleep patterns (insomnia or hypersomnia)
- Changes in appetite (weight loss or gain)
- Withdrawal from social activities
- Lowered performance at school or work
- Thoughts of suicide
Recognizing these common signs and symptoms can lead to a more focused treatment plan and timely intervention, potentially helping to prevent the condition from worsening down the road.
Causes of Situational Depression
Situational depression can arise for several reasons.
Some common triggers for one to develop situational depression include:
- Traumatic events: Losing a loved one or experiencing a life-altering accident,
- Major life transitions: Losing a job, retiring, going through divorce, or relocating to a new city
- Personal conflicts: Relationship issues, family disputes or caring for an ill relative
Of course, reasons for one to develop situational depression are less about the type of trigger and more about one’s response to such a trigger. This is where our risk is considered.
Risk Factors for Situational Depression
There are a number of major, drastic, or life-altering events that are capable of disrupting our emotional capacity to tolerate such stressors, causing depressive symptoms to take hold of us.
However, what puts us at greater risk for developing situational depression include:
- Limited social support
- Pre-existing mental health condition (i.e. anxiety disorders or previous episodes of depression)
- Chronic stress or other ongoing challenging circumstances (i.e. financial hardships)
Much like other forms of depression, recovery is possible.
Diagnosis of Situational Depression
In the efforts to get a proper diagnosis of situational depression, mental health professionals rely on certain criteria and assessment tools to ensure an accurate diagnosis.
The DSM-5 criteria for a formal diagnosis of situational depression include:
- Experiencing emotional or behavioral symptoms that arise within three months of a stressful life event
- Feeling more stress than usual following this event
- Stress creates various issues in other aspects of your life (i.e. relationships, work, school, etc.)
- Symptoms of depression are not caused by any other mental health disorder
Another aspect to consider with situational depression is that it is natural for a stressful life event to take an intense emotional toll on our mind and body. For example, grieving the loss of a loved one is a profoundly distressing experience that can lead to feelings of sadness, emptiness, and emotional overwhelm – which may be easily misinterpreted as situational depression.
Taking into consideration the symptoms and their relation to a stressful life event, a mental health professional can then begin a comprehensive assessment of situational depression.
Assessments Methods
Formal measurement tools, such as clinical interviews, questionnaires, and scales, are all helpful in diagnosing situational depression.
Clinical interviews provide a background of history, including life events, stressors, and emotional responses to provide context for symptoms. These may include:
- Structured clinical interviews for DSM-5 (SCID-5): Used to evaluate and diagnose mental health disorders, such as depression, using the DSM-5 criteria
- Clinical assessment interviews: Semi-structured conversation gathering background information about an individual’s symptoms, history, and current functioning
- The life events and difficulties schedule (LEDS): Created to assess the impact of significant life events or stressors on an individual’s mental health
Questionnaires and scales help quantify the severity and nature of depressive symptoms, helping to gauge the extent of the individual’s distress and track changes over time. Common tools include:
- The Beck Depression Inventory (BDI): Self-report questionnaire helping to uncover the presence and intensity of depressive symptoms
- The Hamilton Depression Rating Scale (HDRS): Clinician-administered assessment evaluating the severity of depression and changes in symptoms over time
- The Patient Health Questionnaire-9 (PHQ-9): Self-administered tool used to explore the severity of depressive symptoms over the past two weeks
- The Adjustment Disorder–Diagnosis (AD-D): Clinician-administered tool designed for adjustment disorders, evaluating one’s emotional and behavioral responses to stressors or life changes
Assessment tools are fundamental to mental health practitioners as they provide a better picture of an individual’s symptoms, allowing for more informed and effective treatment strategies.
Treatment Options for Situational Depression
Three common avenues that are recommended to treat situational depression include psychotherapy (talk therapy), medications, and lifestyle changes.
1. Psychotherapy
Psychotherapy, also known as ‘talk therapy,’ is one of the most highly recommended strategies for treating situational depression. It is used to help individuals explore their emotions, identify certain triggers or stressors, and develop personalized coping strategies to foster personal growth, emotional resilience, and healing.
We will take a closer look at the top modalities that have been proven effective for treating situational depression.
Cognitive Behavioral Therapy
Cognitive behavioral therapy (CBT) is a popular approach for the treatment of depression. It involves utilizing various techniques such as cognitive restructuring to change negative thought patterns and behaviors and achieve a healthier, more adaptive mindset.
For the purpose of managing negative thoughts associated with the triggers that lead to situational depression, CBT therapists might use exposure techniques to help individuals gradually face and confront their stressors in a controlled manner. This approach may be effective in reducing the emotional impact of certain triggers.
Behavioral activation (BA) is another CBT-based technique that helps individuals increase engagement in pleasurable activities. A 2021 study found that BA contributes to improving mood while also reducing symptoms of depression in individuals.
Interpersonal Therapy
Interpersonal therapy (IPT) is another beneficial therapeutic approach to managing symptoms of situational depression. As the name describes, IPT focuses on improving interpersonal relationships and addressing social functioning issues at their core.
IPT helps individuals with situational depression:
- Improve communication and conflict resolution skills
- Enhance emotional expression
- Reduce symptoms of isolation
- Improve problem-solving skills
- Learn effective coping skills
- Boost self-esteem
- Promote emotional resilience
This 2020 study recommends the use of IPT in an integrated manner, meaning that it should be combined with other therapeutic approaches to address a wider range of psychological issues.
Mindfulness-Based Therapy
Mindfulness-based therapy is a useful approach for targeting depressive symptoms. It focuses on the cultivation of awareness and acceptance of the ‘here and now’ present moment.
Mindfulness helps individuals observe their thoughts and emotions without judgements, which helps release the intensity of negative feelings that may be linked with a triggering event.
Two common mindfulness-based interventions include:
- Mindfulness-based stress reduction (MBSR): A group-based education approach that combines elements of mindfulness meditation and yoga to help enhance emotional regulation and reduce stress levels
- Mindfulness-based cognitive therapy (MBCT): A therapeutic approach blending CBT techniques with mindfulness strategies to foster awareness of negative thought patterns, enhance emotional resilience, and prevent relapse of depressive symptoms
Each approach is grounded on the idea of encouraging a non-reactive stance to our internal experience, helping break the cycle of rumination and focusing on a more adaptive mindset to overcoming depression.
Some of the common techniques used in this form of therapy include mindful breathing, meditation, and body scanning.
2. Medication
Following your initial assessment, you may be prescribed by your primary physician, psychiatrist, or in some cases, clinical psychologist to take medication as a part of your treatment plan.
Antidepressants, such as selective serotonin reuptake inhibitors (SSRI) and serotonin/norepinephrine reuptake inhibitors (SNRIs) can play a role in balancing neurotransmitter levels in the brain to help with symptom reduction.
The use of prescription medication should be a collaborative decision, made under the professional guidance of a provider and taking into account the individual’s specific symptoms, treatment goals, and potential risks.
3. Lifestyle Changes
Individuals struggling with situational depression may find significant relief from making certain lifestyle adjustments. Some beneficial changes include:
- Exercising daily: Regular physical activity can be a powerful tool to alleviate depressive symptoms, helping to produce mood-boosting chemicals, such as serotonin and reducing stress through the release of endorphins.
- Eating whole foods: The foods we eat, such as whole grains, fresh fruits and vegetables, and lean meats, have a direct impact on our mood and overall well-being.
- Sleep hygiene: Prioritizing good sleep habits, such as having a consistent sleep schedule and creating a comfortable sleep atmosphere can improve one’s mood and reduce symptoms of depression,
- Being social: Building a strong social network can support our mental health by having people to lean on during challenging times, improving our sense of belonging, and alleviating feelings of isolation.
While there are a ton of ways to modify our lifestyle, remember to take it one step at a time. It’s normal to feel overwhelmed when facing major life changes, so be kind to yourself. Focus on small acts of self-compassion, practice self-care, and be mindful about the progress you’ve made so far.
How Therapy Can Help with Situational Depression
Therapy is essential for helping individuals navigate, cope with, and heal from situational depression more effectively.
There are different ways to undergo therapy. These include:
- Individual therapy: A ‘1-on-1’ approach to talk therapy designed to help individuals explore personal challenges, develop coping strategies, and work towards their unique goals.
- Group therapy: A support group that involves a number of individuals who share similar experiences, allowing for mutual learning, sharing insights, and emotional support.
- Family therapy: A therapeutic setting used to work with multiple family members to address and resolve issues affecting the family dynamic, improve communication, and strengthen relationships
Therapy can help you tackle situational depression and also make you better equipped to support others with similar struggles by promoting a kinder, more informed approach to mental health.
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