How To Overcome Adjustment Disorder

Significant changes can disrupt your sense of normalcy and create feelings of uncertainty. While this is a natural response to change, the stress can sometimes feel intense or difficult to manage. When they begin to impact your day-to-day life, work, or relationships, such experiences may be considered an adjustment disorder.

In this blog, we'll explore what adjustment disorders are, look at their symptoms, and provide practical tips for how to overcome them. We will also discuss the importance of seeking professional help and how therapy can be beneficial in managing this condition.

Defining Adjustment Disorder

An adjustment disorder refers to a group of closely related psychological conditions that occur in response to an identifiable stressor, leading to significant emotional or behavioural symptoms. For adults, stressors may include sudden career changes, job loss, financial difficulties, relationship breakdowns, chronic illness, or relocation to a new city.

Unlike normal stress, which typically resolves as you adapt to a new situation, adjustment disorders involve persistent distress that is disproportionate to the severity of the stressor. They can affect anyone regardless of age, gender, or background, with risk often increased in individuals exposed to multiple stressors within a short period of time.

Symptoms

The symptoms can vary widely depending on the individual and the type of adjustment disorder they are experiencing. Some common symptoms include:

• A persistent feeling of sadness, hopelessness, or loss of interest in activities you once found enjoyable.

• Constant worrying, anxiety, or feeling stressed and on edge.

• Trouble sleeping.

• Lack of appetite.

• Difficulty concentrating or managing daily tasks.

• Withdrawing from supportive family and friends.

• Neglecting important responsibilities.

• Self-harming thoughts or actions.

It's important to note that while these symptoms can be similar to other mental health disorders, they typically appear within three months of a stressful event. In most cases, these symptoms don't last longer than six months after the stressor has ended. However, persistent adjustment disorders can continue for longer.

Types of Adjustment Disorder

People react to stress in different ways. Clinical professionals categorise adjustment disorders into several distinct types based on the predominant symptoms:

• With Depressed Mood: This type mainly involves feelings of sadness and a sense of hopelessness. It's often accompanied by a lack of interest in activities that were once enjoyable.

• With Anxiety: This type is characterised by excessive worry, nervousness, and feeling overwhelmed or on edge.

• With Mixed Anxiety and Depressed Mood: This type involves a combination of both anxious and depressive symptoms. Individuals may feel sad at times and intensely worried at others.

• With Disturbance of Conduct: This variation manifests through behavioural changes, such as acting impulsively, disregarding rules, or engaging in risky activities that are out of character.

• With Mixed Disturbance of Emotions and Conduct: This is a complex presentation where the individual experiences both emotional symptoms (such as anxiety or depression) and behavioural issues.

• Unspecified: This category applies when the reaction to a stressful event does not clearly fit into any of the above specifiers, but still causes clinically significant distress.

The Importance of a Professional Assessment

Understanding the symptoms and types of adjustment disorder is important, but an accurate diagnosis still requires a professional assessment. A qualified psychologist can evaluate your specific symptoms, the context of your stressors, and your personal history.

This assessment helps determine whether you are experiencing an adjustment disorder or whether your symptoms may be better explained by another condition, such as major depressive disorder or an anxiety disorder.

Sometimes, what seems like a simple reaction to a recent change may actually be rooted in a more complex response to a distressing event. In such instances, evidence-based approaches such as trauma therapy may be helpful in addressing underlying difficulties.

Treatment Modalities

Psychologists use a range of evidence-based treatments tailored to the individual’s symptoms and goals, including:

• Cognitive Behaviour Therapy (CBT): This approach focuses on identifying and challenging unhelpful thinking patterns. By changing how you perceive a stressful event, CBT helps reduce the emotional distress associated with it and encourages healthier behavioural responses.

• Acceptance and Commitment Therapy (ACT): ACT is a mindfulness-based therapy that promotes psychological flexibility. It teaches individuals to accept their difficult thoughts and feelings rather than fighting them, while simultaneously committing to actions that align with their core values.

• Eye Movement Desensitisation and Reprocessing (EMDR): Originally designed for psychological distress, EMDR can be adapted to help the brain process “stuck” memories of a stressful life event, reducing the intense emotional charge associated with the transition.

• Dialectical Behaviour Therapy (DBT): For those experiencing intense emotional dysregulation as part of their adjustment, DBT offers practical skills in mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.

• Schema Therapy: If a recent stressor has triggered long-standing, unhelpful patterns of behaviour (schemas), this integrative approach helps identify the origins of these patterns and develop healthier ways of getting emotional needs met.

How to Recover from Adjustment Disorder

While professional intervention is highly recommended, there are several proactive strategies you can implement in your daily life. If you are looking for guidance on how to overcome adjustment disorder, integrating these practical tips can help you regain a sense of balance and stability.

Establish a Routine

When a life event disrupts your routine, it can increase feelings of instability. Establishing a consistent daily routine helps restore structure and predictability. Start with the basics: aim to wake up and go to sleep at the same time each day, schedule regular meals, and designate specific times for work and relaxation. This consistency can help reduce uncertainty and support a greater sense of stability during periods of change.

Prioritise Physical Well-being

Psychological health is closely linked to physical health. During periods of significant stress, self-care is often neglected. Maintaining a balanced diet can help support overall physical and cognitive functioning. Regular physical activity, such as walking, yoga, or gym-based exercise, can also be beneficial.

Practise Mindfulness and Stress Reduction

Mindfulness involves paying attention to the present moment without judgment. When dealing with adjustment issues, it’s common for the mind to focus on worst-case scenarios or past events. Simple techniques such as deep breathing, progressive muscle relaxation, or guided meditation can help bring attention back to the present.

Foster Meaningful Connections

Withdrawal and social isolation are common responses to significant stress, but they can also prolong emotional difficulties. Making a conscious effort to stay connected with supportive friends, family, or colleagues can be beneficial. 

Set Realistic and Manageable Goals

When adjusting to a life change, your ability to manage daily tasks may temporarily decrease. Expecting yourself to function at your usual level can increase frustration and self-criticism. Breaking larger tasks into smaller, manageable steps can make them easier to approach. 

Take the Next Step

Experiencing adjustment disorder can feel isolating, but you do not have to manage it alone. Practical coping strategies and support from a qualified psychologist can help you process change and improve your ability to adjust.

At Adelaide Clinical Psychology, we understand that change can be overwhelming, and we are here to offer a safe and supportive space for you to express your thoughts and emotions. Our psychologists work with you to identify the specific areas of your life that have been impacted by the change and develop strategies to regain your balance and cope effectively.

Book your assessment today.