Have you ever felt depressed, sad, or anxious because of some stress or trauma in your life? If so, you may be suffering from situational depression. This is a common psychological reaction that can be relieved with proper treatment and self-care.
Situational depression is different from clinical depression and needs to be treated differently. This article explains the difference between the two, and how to recognize and deal with situational depression.
The difference between situational depression and clinical depression
Situational depression is a short-term depressive state that is often triggered by a specific stressful or traumatic event. For example, loss of a loved one, divorce, unemployment, illness, etc. These events can cause you to feel depressed, lose interest, and feel helpless or hopeless. You may also experience changes in your appetite, sleep, concentration, or memory.
Symptoms of situational depression usually subside within a few months, as you adjust to your new living situation and ways of coping with stress. You may find that your mood returns and things start to look better.
Clinical depression is a more severe, long-lasting form of depression that may not be related to or may be exacerbated by stressful events. It is a mood disorder that affects your thinking, emotions, behavior and physical health. You may experience chronic feelings of sadness, emptiness, hopelessness, or worthlessness. You may also lose interest in things you once enjoyed, have suicidal thoughts or behaviors, and other physical and mental problems.
Clinical depression often requires professional treatment, including psychotherapy and medication, to achieve relief. If left untreated, it can last for months or years, seriously affecting your quality of life.
Common causes of situational depression
The causes of situational depression vary from person to person, depending on your personality, experiences, coping abilities, and support systems. Some people may be more sensitive to certain events, while others may be more resilient.
Some common events that trigger situational depression include:
- traffic accident
- Breakup or divorce
- Exposed to violence or abuse
- Family or marital conflict
- Epidemic or quarantine
- Pregnancy or childbirth
- Chronic illness or disability
- Death of a relative, friend or pet
- Unemployment or financial difficulties
- Moving or relocating
- natural disaster or war
- Relationship problems or loneliness
- Retired or old age
- Study or work pressure
- Career change or promotion
Effective ways to deal with situational depression
Situational depression does not mean you are weak or a failure, it is a normal human response that can be improved in some ways. Here are some suggestions to help relieve situational depression:
- Eat a balanced diet and avoid too much caffeine, alcohol or sugar
- Moderate exercise, at least three times a week, 30 minutes each time
- Express your feelings and share them with friends and family, a therapist or a support group
- Practice mindfulness meditation and focus on your current feelings and experiences rather than the past or future
- Try progressive muscle relaxation, relaxing your muscle groups one by one from head to toe
- Do some deep breathing exercises, inhale and exhale slowly, and feel the rise and fall of your belly
- Get in touch with nature more and appreciate the scenery, flowers, plants, animals, etc.
- Keep a diary to record your moods, thoughts, experiences and insights
- Do something you like, such as reading, listening to music, drawing, doing crafts, etc.
- Learn some stress management skills, such as setting goals, making plans, asking for help, etc.
When to seek professional help
If your situational depression lasts for more than a few weeks and shows no signs of improvement, you may want to seek professional help. You can talk to your family doctor or psychiatrist, who can help you evaluate your symptoms, diagnose your type of depression, and provide appropriate treatment options.
Treatment options may include the following:
- Psychotherapy, such as cognitive behavioral therapy, problem-solving therapy, interpersonal therapy, etc., can help you change your thinking and behavior patterns and enhance your coping ability and self-esteem
- Medication treatments, such as antidepressants, anti-anxiety drugs, sedatives, etc., can help you relieve your emotional and physical symptoms and improve your sleep and appetite
- Other treatments, such as electroconvulsive therapy, magnetic stimulation therapy, light therapy, etc., can help you stimulate your brain, regulate your neurotransmitters, and improve your mood
Free online psychological stress test
If you want to know your stress levels, you can take the following online test:
- Perception of Stress Scale (PSS) Online Test: This is a scale to assess the degree of stress you have felt in the past month. It includes 10 questions. You need to choose the most appropriate one based on your actual situation. s answer. Click here to take the test
- Life Event Stress Scale Test: This is a scale to assess the stressful events you have experienced in the past year. It includes 43 events. You need to choose whether they have occurred according to your actual situation and give Score accordingly. Click here to take the test
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