Adjustment Disorders
Heartfelt Connections
Living with Adjustment Disorders: How to Manage Periods of Depression without Disrupting our Daily Routine

Image Source: ImageSource

## Understanding Adjustment Disorders

Adjustment disorders are a common mental health condition that many people experience at some point in their lives. These disorders are characterized by periods of depression or anxiety that do not significantly disrupt our daily lives. This means that even though we may be feeling down or anxious, we are still able to go about our daily routines and fulfill our responsibilities.

Adjustment disorders can be triggered by various life events, such as the loss of a loved one, a job change, or a relationship breakup. These events can cause significant stress, leading to emotional and behavioral changes that are characteristic of adjustment disorders. It’s important to understand that adjustment disorders are different from major depressive disorder or generalized anxiety disorder, as they are typically temporary and resolve on their own with time and appropriate coping strategies.

Types of Adjustment Disorders

There are several types of adjustment disorders, each characterized by specific symptoms and triggers. Some of the common types include:

  1. Adjustment disorder with depressed mood: This type is characterized by feelings of sadness, hopelessness, and a loss of interest in previously enjoyed activities.
  2. Adjustment disorder with anxiety: Individuals with this type of adjustment disorder experience excessive worry, nervousness, and feelings of unease.
  3. Adjustment disorder with mixed anxiety and depressed mood: This type involves a combination of symptoms from both the depressed mood and anxiety types.
  4. Adjustment disorder with disturbance of conduct: This type is characterized by behavioral changes, such as fighting, reckless driving, or disobeying rules.
  5. Adjustment disorder unspecified: This type is used when the symptoms do not fit into any specific category but still meet the diagnostic criteria for adjustment disorders.

Diagnostic Criteria for Adjustment Disorders

According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), the diagnostic criteria for adjustment disorders include the following:

  1. The emotional or behavioral symptoms must occur within three months of the onset of the stressor.
  2. The symptoms should be out of proportion to the severity or intensity of the stressor.
  3. The symptoms should not be an expected or culturally appropriate response to the stressor.
  4. The symptoms should not be better explained by another mental disorder.

It is important to consult a mental health professional for an accurate diagnosis if you suspect that you may be experiencing an adjustment disorder.

Common Symptoms of Adjustment Disorders

The symptoms of adjustment disorders can vary depending on the type and severity of the condition. However, there are some common symptoms that individuals with adjustment disorders may experience:

  1. Persistent feelings of sadness, hopelessness, or emptiness.
  2. Excessive worrying, restlessness, or feeling on edge.
  3. Difficulty concentrating or making decisions.
  4. Changes in appetite, such as overeating or loss of appetite.
  5. Sleep disturbances, including insomnia or excessive sleepiness.
  6. Physical symptoms like headaches, stomachaches, or muscle tension.
  7. Avoidance of social activities or withdrawal from friends and family.

How Long do Adjustment Disorders Typically Last?

The duration of adjustment disorders can vary from person to person. In general, adjustment disorders are temporary and tend to resolve within six months of the onset of the stressor. However, some individuals may experience symptoms for a shorter or longer duration depending on various factors, such as the severity of the stressor, the availability of support systems, and the effectiveness of coping strategies employed.

It is important to remember that seeking professional help and implementing healthy coping strategies can significantly reduce the duration and severity of adjustment disorders. If you are experiencing persistent symptoms that are impacting your daily life, it is advisable to consult a mental health professional for a proper diagnosis and treatment plan.

Treating Adjustment Disorders

The treatment approach for adjustment disorders typically involves a combination of psychotherapy, medication, and self-help strategies. The goal of treatment is to help individuals develop effective coping mechanisms to manage stress and improve their overall well-being. Here are some common treatment options for adjustment disorders:

  1. Psychotherapy: Talk therapy, such as cognitive-behavioral therapy (CBT), can be highly effective in helping individuals identify and modify negative thought patterns and behaviors associated with adjustment disorders.
  2. Medication: In some cases, medication may be prescribed to help manage specific symptoms, such as depression or anxiety. Antidepressants or anti-anxiety medications may be prescribed for short-term use.
  3. Self-help strategies: There are several self-help strategies that individuals can implement to manage adjustment disorders. These include practicing stress-reduction techniques like deep breathing and meditation, engaging in regular physical activity, maintaining a healthy diet, and seeking support from friends and family.

Strategies for Managing Adjustment Disorders without Disrupting Daily Routine

Living with adjustment disorders can be challenging, but there are strategies that can help individuals manage their symptoms without significantly disrupting their daily routines. Here are some effective strategies:

  1. Establish a routine: Creating a daily routine can provide structure and stability, which can be particularly helpful during periods of depression or anxiety. Make a schedule for activities such as waking up and going to bed at consistent times, engaging in regular exercise, and setting aside time for relaxation and self-care.
  2. Practice self-care: Taking care of yourself physically, mentally, and emotionally is crucial when living with adjustment disorders. Engage in activities that bring you joy, such as hobbies, spending time in nature, or practicing mindfulness. Prioritize self-care activities and make time for them regularly.
  3. Seek support: Reach out to friends, family, or support groups who can provide understanding and encouragement. Sharing your feelings and experiences with others who have similar struggles can be highly beneficial.
  4. Use coping strategies: Develop a toolkit of healthy coping strategies that work for you. This may include deep breathing exercises, journaling, practicing relaxation techniques, or engaging in activities that you find calming.
  5. Avoid excessive self-isolation: While it may be tempting to withdraw from social activities when feeling down or anxious, it is important to maintain social connections. Spending time with loved ones and engaging in social activities can provide a sense of belonging and support.
  6. Prioritize sleep and nutrition: Adequate sleep and a balanced diet play a crucial role in maintaining overall well-being. Make sleep a priority by establishing a bedtime routine and creating a sleep-friendly environment. Similarly, focus on consuming nutritious foods that fuel your body and support your mental health.

Seeking Professional Help for Severe Adjustment Disorders

While self-help strategies can be effective for managing adjustment disorders, it is important to recognize when professional help is needed. Severe adjustment disorders may require more intensive treatment and support. If you experience any of the following, it is advisable to seek professional help:

  1. Persistent and severe symptoms that significantly interfere with your daily life.
  2. Thoughts of self-harm or suicide.
  3. Difficulty functioning at work, school, or in relationships.
  4. Inability to cope with stressors despite implementing self-help strategies.

A mental health professional can provide a proper diagnosis, develop a personalized treatment plan, and offer ongoing support throughout your journey towards recovery.

Resources and Support for Individuals Living with Adjustment Disorders

Living with adjustment disorders can feel isolating, but it is important to remember that you are not alone. There are resources and support available to help you navigate through this challenging time. Here are some options to consider:

  1. Therapy: Individual therapy with a licensed mental health professional can provide a safe and supportive space to explore your feelings, develop coping strategies, and work towards recovery.
  2. Support groups: Joining a support group for individuals with adjustment disorders can provide a sense of community and understanding. Sharing experiences and learning from others can be highly beneficial.
  3. Online resources: There are many reputable websites, forums, and online communities dedicated to mental health support. These resources can provide valuable information, tips, and strategies for managing adjustment disorders.
  4. Helplines: If you are in immediate crisis or need someone to talk to, helplines such as the National Suicide Prevention Lifeline (1-800-273-8255) or Crisis Text Line (text HOME to 741741) can offer support and guidance.

Remember, reaching out for help is a sign of strength, and there are people who genuinely care and want to support you on your journey to recovery.


Living with adjustment disorders can be challenging, but with the right strategies and support, it is possible to manage periods of depression without disrupting our daily routines. Understanding the nature of adjustment disorders, seeking professional help when needed, and implementing healthy coping strategies are key to effectively managing this condition. Remember, you are not alone, and there are resources and support available to help you through this journey. Take the first step towards recovery by reaching out for help and prioritizing your mental health.


  1. Ryff, C. D., & Singer, B. (1998). The contours of positive human health. Psychological Inquiry, 9(1), 1–28.
  2. Seligman, M. E. P. (1998). Learned Optimism: How to Change Your Mind and Your Life. Vintage.
  3. Marmot, M. (2004). The Status Syndrome: How Social Standing Affects Our Health and Longevity. Owl Books.
  4. Kuyken, W., Warren, F. C., Taylor, R. S., Whalley, B., Crane, C., Bondolfi, G., Hayes, R., Huijbers, M., Ma, H., Schweizer, S., Segal, Z., Speckens, A., Teasdale, J. D., Van Heeringen, K., Williams, M., Byford, S., Byng, R., Dalgleish, T., & Group, M.-B. S. (2016). Efficacy of mindfulness-based cognitive therapy in prevention of depressive relapse: An individual patient data meta-analysis from randomized trials. JAMA Psychiatry, 73(6), 565–574.
  5. Kroenke, K., Spitzer, R. L., & Williams, J. B. (2001). The PHQ‐9: Validity of a brief depression severity measure. Journal of General Internal Medicine, 16(9), 606–613.
  6. Mammen, G., & Faulkner, G. (2013). Physical activity and the prevention of depression: A systematic review of prospective studies. American Journal of Preventive Medicine, 45(5), 649–657.
  7. Chida, Y., & Hamer, M. (2008). Chronic psychosocial factors and acute physiological responses to laboratory-induced stress in healthy populations: A quantitative review of 30 years of investigations. Psychological Bulletin, 134(6), 829–885.
  8. American Psychological Association. (2017). Mindfulness-Based Cognitive Therapy for Depression (MBCT).
  9. Carver, C. S., Scheier, M. F., & Weintraub, J. K. (1989). Assessing coping strategies: A theoretically based approach. Journal of Personality and Social Psychology, 56(2), 267–283.
  10. Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338–346.
  11. Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717.
  12. Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056.
  13. Lopresti, A. L., Hood, S. D., & Drummond, P. D. (2013). A review of lifestyle factors that contribute to important pathways associated with major depression: Diet, sleep and exercise. Journal of Affective Disorders, 148(1), 12–27.
  14. Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310–357.
  15. American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.

Leave a Reply

Your email address will not be published. Required fields are marked *