Situational depression is a typically short-term form of depression triggered by a major life change or stressful event.
Symptoms of situational depression can feel just as painful and disruptive as clinical depression, even if they usually don’t last as long.
With the right support and coping strategies, you can learn to manage symptoms and regain a sense of balance.
Depression can take many forms. Sometimes, it feels like it comes out of nowhere. Other times, it happens in response to an upsetting situation, like the loss of a job or the ending of a relationship. This is sometimes called situational depression, reactive depression, or adjustment disorder with depressed mood.
Even though situational depression is different from clinical depression, its impact can be just as strong. For example, you may experience persistent sadness and have trouble sleeping. And if these feelings seem overwhelming, know that support is available. Working with a therapist can help you process what happened, rebuild your sense of control, and learn new ways to cope with stress.
What situational depression feels like
Situational depression feels like any other type of depression, but it typically lasts for a shorter period of time. However, sometimes, situational depression can become more long-lasting, or turn into more severe types of depression.
Some symptoms of situational depression include:
Experiencing emotional pain/distress that’s out of proportion to the situation
Having low or irritable mood almost every day
Feeling hopeless about your future
Crying a lot more than usual
Experiencing changes in sleep or appetite
Having trouble concentrating or making decisions
Feeling fatigued, even when you’ve slept enough
Experiencing guilt or low self-esteem
If you’re not sure if the pain you’re feeling is due to situational depression, talking to a mental health professional can help.
The care you need, when you need it
Learn how Rula can support your mental health journey
How it’s different from clinical depression
Clinical depression and situational depression share many symptoms. The major difference between the two is that clinical depression is a chronic, long-term condition. Situational depression, on the other hand, happens in reaction to some sort of trigger.
Clinically speaking, clinical depression is typically diagnosed as major depressive disorder (MDD). Situational depression is typically diagnosed [1] as adjustment disorder with depressed mood.
Usually, situational depression lasts for a shorter time than clinical depression. But it can be chronic and long-lasting. In some cases, situational depression can become more severe, to the point where you could receive a diagnosis of major depressive disorder instead. For example, even when the original trigger stops upsetting you, you might find that your low mood doesn’t go away.
What causes situational depression?
Any upsetting or stressful situation can trigger situational depression. Examples include:
Relationship changes, like divorce or a breakup
Moving
Personal or family illness
Experiencing a one-time traumatic event (like a natural disaster)
Grief and bereavement
What causes one person to experience depression may not be triggering for another. Anyone can experience situational depression, regardless of age, gender, or race.
But some people could be more likely to develop depression in general, including situational depression. Some factors that can raise your risk of depression [2] include:
Genetics and family history
Trauma, especially in early childhood
Certain brain differences
Living in poverty
Social isolation
How situational depression is managed
Situational depression may sometimes go away on its own — especially once the triggering situation has been resolved. For example, you might experience situational depression due to losing your job and being stressed about finances. But you might find that your symptoms naturally lift when you find a new job.
If you can’t resolve the situation, you can also try coping techniques and lifestyle changes, like:
Practicing mindfulness or relaxation exercises
Getting regular physical exercise
Journaling or expressing your emotions creatively
Spending time with trusted friends and loved ones
Keeping a consistent routine for your mental health
It’s also OK to seek professional support. All types of depression, including situational depression, can be managed. For situational depression (adjustment disorder), therapy is usually the treatment of choice. A therapist can help you understand your triggers, build resilience, and find ways to manage your emotions as life changes.
If your depression symptoms are getting in the way of your functioning, medication may also be helpful. Some people take medication only for a short time, while others take it for years or even the rest of their lives. This is something you can talk about with your healthcare provider.
When everything feels upside down, start small. Simple routines like getting dressed, eating breakfast, or stepping outside can remind you that life still has structure — and that you can handle what’s next.
Brandy Chalmers, LPC
Clinical reviewer
Find care with Rula
Situational depression is a common experience. It’s a natural reaction to a painful situation that’s become too heavy to carry alone. With the right care and support, you can start to feel like yourself again.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- Impact of the DSM-IV to DSM-5 Changes on the National Survey on Drug Use and Health [Internet] https://www.ncbi.nlm.nih.gov/books/NBK519704/table/ch3.t19/
- Factors that affect depression risk https://www.nih.gov/news-events/nih-research-matters/factors-affect-depression-risk
Saya Des Marais
Saya graduated with her Master in Social Work (MSW) with a concentration in mental health from the University of Southern California in 2010. She formerly worked as a therapist and motivational interviewing trainer in community clinics, public schools, mental health startups, and more.
Her writing has been featured in FORTUNE, GoodRX, PsychCentral, and dozens of mental health apps and therapy websites. Through both her clinical work and her personal OCD diagnosis, she’s learned the importance of making empathetic and accurate mental health content available online.
She lives in Portland, Oregon but you can find her almost just as often in Mexico or in her birthplace, Tokyo.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
Rula’s editorial process
Rula’s editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
