When Life Gets You Down

Amy Taylor June 03, 2014

How to Cope with Situational Depression

In life, we all have stories of ups and downs to share. There are times when everything feels so good that we can’t just stop smiling. But there are also moments when life gets us down – such as a job layoff, a divorce, a breakup, a serious illness, or a bad day at work. Things like these make us feel literally depressed.

When a situation becomes difficult to cope with, we often react with symptoms of fear, sadness and hopelessness. Psychologists call it ‘situational depression’. Unlike major depression, when you are overwhelmed by depression symptoms for a long time, situational depression usually goes away once you have adapted to your new situation. But it can get worse and develop into major depression if ignored.

Symptoms of situational depression include depressed mood, tearfulness, and feelings of hopelessness. Children or teenagers are more likely to show behavioural symptoms such as fighting or skipping school. Other symptoms include feeling nervous and tired, excessive use of drugs and alcohol, missing work, school or social activities, changes in sleeping or eating habits, and physical symptoms like headache, stomach ache and or heart palpitations.

Coping with Situational Depression

Also called adjustment disorder, situational depression is diagnosed when symptoms of depression occur within three months of a stress-causing event, are more severe than expected, or interfere with normal functioning. The patient may undergo several physical tests to rule out other possible conditions, as well as psychological evaluations to make sure he or she is not suffering from a more serious condition such as post-traumatic stress disorder or a more serious type of depression.

One of the best treatments for situational depression is psychotherapy, through counselling. Support groups are often helpful. Meanwhile, family therapy is helpful, especially for children or teenagers.

Additionally, the following tips may boost your recovery from situational depression:

· Allow yourself time to grieve. Don’t try to rush your own recovery or hide or deny your feelings.

· Find someone to talk to. In times like this, no one can make you feel much better than your friends and family. Ask for support from people you trust.

· Join a support group. It’s a great place to express your feelings. Furthermore, communicating with people who are going through the same experience as you are gives you comfort, knowing that you are not alone.

· Keep to your daily routine. Even if you don’t feel like it, do your best to eat balanced meals and make sure you are having plenty of sleep and rest.

· Stay active. Even light exercise such as walking can help minimize physical effects of stress.

· Avoid making tough decisions at this moment. It can make you feel worse.

· Find healthy avenues to release stress. Don’t dwell into substance abuse. They would never help. Opt for healthy activities instead, such as nature tripping, biking, gardening, swimming, dancing, etc.

· Get necessary help. Don’t feel ashamed, afraid, or guilty about talking to a doctor, therapist, or anyone who can help you. Be honest about all of your symptoms. You have every right to feel the way you do. A good therapist can help you work through the feelings you are having and develop skills to help with your recovery.

· Reach out to others. Acts of altruism can greatly improve your mood and contribute to your recovery. Find out how you can help or get involved. Volunteer in a community service, or donate money or clothing to a local charity. Contribute in any way that feels right to you.

Remember that the pain you are experiencing right now is only temporary. With the right help and support, and by taking advantage of these suggestions, your situational depression will be over soon.