Finding Your Footing: How to Treat Adjustment Disorder Effectively

We all hit rough patches — a breakup, a move, job loss, or even something “good” like starting a new chapter in life. For most, the stress is temporary. But for some, it lingers. The emotions feel bigger than expected. Everything becomes harder to manage. That’s where Adjustment Disorder comes into play.

It’s not a flaw or weakness — it’s a real, treatable response to stress. And the good news? With the right approach, most people bounce back stronger than ever.

Let’s understand what adjustment disorder is.

Adjustment Disorder is a psychological state involving an overwhelming emotional or behavioral reaction to a major life change or stressful situation. These situations may involve losing a job, divorce, relocation, becoming ill, or making significant changes in one's life. While experiencing some stress from these events is typical, adjustment disorder results when the reaction is exaggerated and severely disrupts daily life.

Under the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), adjustment disorder falls within the category of trauma- and stressor-related disorders. It usually occurs within three months after the stressor and can present as depressive, anxious, irritable, or conduct disturbance in adolescents and children.

Here’s how to move through the adjustment disorder, not just around it.

Talk to Someone Who Can Help

Saying “I’m not okay” can be the first real step toward healing. If you’ve felt stuck in sadness, anxiety, or irritability after a major event, speaking to a mental health professional can help. Therapy provides more than just a space to regulate emotions. It gives you tools, perspective, and support to regain stability. What matters most is feeling seen, heard, and not judged.

Medication: A Tool, Not A Crutch

Not everyone needs medication, but it can be helpful if symptoms are interfering with daily life, such as difficulty sleeping, eating, or concentrating. A psychiatrist may suggest short-term options to help restore balance while you work through the deeper issues.

Medication isn’t the whole answer; it’s just one supportive piece of your healing.

Rethink The Basics: Lifestyle Matters

When life feels chaotic, the basics tend to fall apart. But small changes can make a big impact:

Keep a routine – A simple schedule adds structure.

Move daily – Walks, stretching, or any activity reduces stress.

Eat well – Balanced meals support your mood and energy.

Limit alcohol/caffeine – They often worsen anxiety and sleep.

Prioritize sleep – Rest is key to emotional resilience.

Slow down – Try journaling, deep breathing, or quiet time.

You don’t need to do everything perfectly, just listen to what your body and mind need, and respond with kindness.

Let Others In — You’re Not Meant to Do This Alone

Adjustment disorder can feel isolating. On the outside, things might look fine, but inside, you’re struggling. Sharing your experience can ease that burden. Start small. Tell a friend, write a message, or join a support group. You’re not alone, and opening up can help you feel more connected and understood.

If You Can, Address the Stressor

Not every stressor can be changed, but some can. Ask yourself: What’s in my control? Maybe it’s setting better boundaries, making time for neglected priorities, or reevaluating draining relationships. Taking small, intentional steps can help you regain a sense of control. Healing takes time — and that’s okay.

You’re Not Broken — You’re in Transition

Adjustment disorder isn’t forever. It means something significant happened, and your mind and body are still catching up. That’s normal — and treatable.

Your feelings are valid. They don’t define your strength or your future. With the right support, you can feel like yourself again and move forward — stronger and more grounded.

How Mpower Can Help

If you’re feeling overwhelmed, Mpower is here to support you.

As one of India’s leading mental health providers, Mpower offers:

• Therapy for adults, teens, and children
• • In-person sessions in major Indian cities, including Mumbai, Delhi, Bangalore, Pune, and Kolkata.
• Secure online therapy from anywhere
• A free 24/7 helpline: 1800 120 820050

Mpower’s team of psychologists, psychiatrists, and therapists provides care that’s both professional and compassionate. We also host support groups, workshops, and mental health awareness events — safe, welcoming spaces to connect and heal.

You Don’t Have to Wait Until It Gets Worse

The sooner you reach out, the easier recovery becomes. You deserve care now — not just in crisis.

At Mpower, we believe mental health is health. Taking that first step is a sign of strength.

• Visit a Mpower Centre
• Book an online session.
• Call our free helpline: 1800 120 820050

When should you seek professional help to treat adjustment disorder effectively?

Adjustment disorder is typically a short-term condition that resolves on its own, either when the individual acclimates to the change or when the stressor is removed. Most treatment for adjustment disorders consists of psychotherapy, specifically related to stress management and resiliency development for coping strategies, rather than a medication intervention.

• • If you have been experiencing signs such as sadness, anxiety, and/or irritability that disrupt your life for two weeks or more (worsening over time), it is advisable to seek professional help for adjustment disorder.
• If you are also having difficulty sleeping, eating, concentrating, and/or withdrawing socially, these are significant indicators.
• Furthermore, if you are feeling overwhelmed, hopeless, and/or having thoughts of self-harm, the most helpful thing you can do for yourself is engage in therapy.

Therapy will provide you with critical support. Early counseling addresses the tangible skills of coping and helps prevent symptoms from escalating into more serious issues such as depression or anxiety. Seeking help will be a significant, positive step toward your emotional well-being.

Final Thoughts: Recovery Starts with One Step

You don’t need all the answers to begin. Start with one small step — talking to someone, creating a routine, or simply acknowledging that you’re struggling. That’s not a weakness. That’s courage. Adjustment disorder may feel overwhelming now, but it doesn’t have to stay that way. With the right support, healing is not just possible — it’s within reach.