Depression and anxiety are different conditions, but they commonly occur simultaneously. It is estimated that 1 in 5 American adults experience mental illness each year. According to the National Institute of Mental Health, major depression often accompanies panic disorder and other anxiety disorders. Even though both conditions have different clinical features, there is some overlap of symptoms. For instance, symptoms like irritability, impaired sleep, and decreased concentration are common in both anxiety and depression.
Understanding Anxiety and Depression
- Anxiety
Anxiety is a normal psychological response to stress; it alerts us to dangers in our immediate environment. The anxiety disorder differs from non pathological anxiety because it is characterized by excessive fear, which affects a person’s daily functioning. Sometimes, people with anxiety disorder will actively avoid the fear-provoking situation and this often leads to disruption in work, school performance or social functioning.
The effects of anxiety can be emotional, physical, and behavioral. Some symptoms may lead to an anxiety disorder if they are:
- Out of proportion to the situation at hand
- Severe or last for a long period
- Display of extreme behavior to deal with the anxiety
Anxiety can be a central aspect of depression that causes an anxious or agitated depression.
- Depression
Depression is a common mood disorder characterized by low mood, sadness, and loss of interest in daily activities that continue over time and affect daily functioning. Although common, it is a severe medical illness that can affect how a person thinks and acts. It can decrease a person’s ability to function emotionally, occupationally, physically, and socially.
For most people, rare bouts of depression that last only a few days are not a problem, but clinical depression is something different; it is the type that people seek help for. Major depressive episodes are hallmark features of this depression type. These episodes are distinguished by extreme symptoms that affect daily functioning.
The symptoms of clinical depression can range from mild to severe and often include:
- Pervasive sadness
- Feeling tired or having low energy most of the day
- Difficulty sleeping
- Feeling of worthlessness
- Weight loss or weight gain
- Appetite loss
- Difficulty concentrating
- Feeling hopeless and helpless
- Unexplained stomach problems, headaches, or muscular/skeletal pain
- Thoughts of suicide or self-harm
Symptoms of anxiety and depression are treatable. If you are experiencing any behaviors that aren’t typical or if something seems off, this can be a sign that you need help from a healthcare provider. Talk to your provider about what you are feeling and experiencing, so that treatment can begin as soon as possible if needed.
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How Can You Manage Your Anxiety/Depression Effectively?
Along with a formal treatment from your doctor, following certain strategies may help you find relief from the symptoms. It is important to understand that these strategies may not work for everyone and may not work each time. The goal of managing anxiety and depression is to create a series of treatment options that can all work together to help to some extent, whenever it is required for you to use them.
- Let yourself feel what you are feeling: You have to let yourself feel what you are actually feeling and know that it is not your fault. Anxiety and depression disorders are medical conditions. It’s not a result of your failure or weakness. The feeling you have is the result of underlying causes and triggers, and not the results of something that you didn’t do.
- Complete and manage a task: Regaining a bit of power and control can help you cope with overwhelming symptoms. Complete a task that you can manage like neatly restacking books or sorting your recycling. Do anything that can help yourself by giving a sense of accomplishment and power.
- Create a daily routine: Following a daily routine helps people with anxiety and depression by providing structure and a sense of control. It lets you create space in your day for self-care techniques that help you control the symptoms.
- Follow a nutritious diet: When you feel anxious or depressed, most people reach for comforting foods like sweets, pasta to reduce the level of tension. However, these foods are not nutritious. To keep your body nourished and healthy, you should eat fruits, vegetables, lean meats, and whole grains. The mind and body are directly linked. Everything your body does is a result of the commands given by your mind. So, to maintain a healthy mind you should maintain your body well by giving the necessary things it needs like good food, exercise, etc.
- Adopt relaxation techniques: Try yoga, meditation, and breathing exercises. During the day, meditating for 2-5 minutes can ease your anxiety and enhance your mood. Try these simple strategies recommended by psychiatrist Sheenie Ambardar, MD.
- Focus on your breath
- Picture a beautiful image in your mind
- Repeat a mantra or simple word like “love” or “happiness”
- Interact with family/friends: Reach out to family or friends when you need support. This will help them understand what you are going through and provide the necessary support.
Motivate yourself by making new goals, doing something meaningful like charity work, etc. Symptoms of anxiety and depression are treatable. So, if you are suffering from these conditions, and your symptoms last for more than two weeks, frequently recur, or are interfering with the way you live your life, it’s time to get help. Receiving the right support at the right time can help you overcome anxiety and depression.
