Anxiety and depression might seem pretty distinct mental health conditions, for the most part. But these conditions do share several vital signs. Anxiety, for example, often involves irritability. Some people with depressive disorders may feel more irritable than sad. Since these conditions can show up differently from person to person, you may not always know exactly what your symptoms mean and how to deal with them.
Anxiety
Most people occasionally experience symptoms of anxiety, including fear, nervousness, and worry. You may experience some anxiety before significant life events like when making big decisions or attempting something new since anxiety is one of the common effects of stress or stressful situations. However, you may have an anxiety disorder like Generalized Anxiety Disorder (GAD) if you suffer consistent or highly high anxiety levels on most days for several months.
Anxiety disorders extend beyond concerns about unforeseen or difficult life events. Your anxiety can be centered on more commonplace issues like relationships, academic and professional performance, or health. These concerns might result in persistent thoughts and worries that finally start to interfere with day-to-day life.
Leading indicators of persistent anxiety include:
- trouble controlling worry and terror
- irritability, physical restlessness, or a sense of being on edge
- a sense of dread, doom, or panic attacks
- sleep problems
- chronic exhaustion
- brain fog
- physical symptoms such as headaches, stiffness in the muscles, nausea, and diarrhea
Depression
It’s typical to have these emotions occasionally, especially in harsh or challenging life circumstances. However, prolonged feelings of melancholy and emptiness, especially when they don’t appear to be affected by happy occurrences or changes in your environment, can be signs of different levels of depression or major depression in people.
Aside from feeling down, sad, or empty, here are some symptoms of depression:
- you no longer like or are interested in your everyday activities and interests
- the absence of hope or despair
- rage, irritation, and agitation
- a feeling of being short in energy or of being slowed down
- chronic tiredness or sleep issues
- modifications to appetite and weight
- difficulties with concentration, decision-making, or knowledge retention
- undiagnosed aches and pains or digestive issues
- guilty, worthless, or powerless thoughts
- Suicidal, fatal, or dying ideas
Overlapping symptoms
Although it’s crucial to remember that not everyone with depression, anxiety, or both disorders will have the same symptoms, the two conditions frequently share a number of them. You could have the following symptoms with either situation:
- modifications to sleep patterns
- variations in energy
- higher irritability and psychomotor agitation
- issues with memory, focus, and concentration
- Stomach ache or discomfort without a known cause
- Rumination, is a recurring cycle of melancholy, depression, or other unpleasant thoughts.
What to Do When Anxiety and Depression Mix
You might have noticed changes in yourself lately. These changes might have made you feel sad, hopeless, or lost of passion for things you used to love. All of these sounds like you have depression symptoms, but you could be wrong. Your worry, fright, and feeling of uneasiness could also be anxiety symptoms.
Having ups and downs in life is normal. Worrying and being scared of things are normal. You might be going through a difficult time. Let a doctor help you determine if it is a condition or normal human emotions.
Being worried often makes us depressed, and vice versa. Depression and anxiety are like two sides of the same coin. There are several methods to obtain help and treatment of depression and anxiety.
Talk Therapy
A professional therapist can develop a plan to treat your anxiety and depression at the same time. Some types of therapy or counseling that can help are:
Cognitive Behavioral Therapy
It is a form of psychological intervention that has been demonstrated to be effective for various problems, including depression, anxiety disorders, alcohol, and drug use, marital problems, eating disorders, and severe mental illness or mental disorders. It teaches you to adjust your thoughts and actions.
Interpersonal Therapy
It demonstrates how to speak more effectively. This type of depression and anxiety therapy focuses on symptom relief through enhanced interpersonal functioning.
Problem-solving therapy
Problem-solving therapy is a mental health therapy that addresses issues related to stressful events in life and is focused on helping you find solutions to concrete problems. It will help you have skills for you to be able to manage your symptoms.
Medication
One or more antidepressants, such as Selective Serotonin Reuptake Inhibitor (SSRI), Serotonin-Norepinephrine Reuptake Inhibitor (SNRI), Bupropion, or Mirtazapine may be prescribed by your doctor to address the symptoms of both anxiety and depression.
Before going to medication, describe all of your symptoms as well as your general medical condition to the mental health professionals so they can choose which is best for you. Mention all the supplements you’ve been taking; even natural supplements should be included in case they impact your therapy. Your medication may take a few weeks or months before working. Before you find the one that works best for you, you might need to test a few various varieties.
Exercise
It is a well-known mood enhancer that is healthy for your body and mind. Additionally, physical activity like exercise improves relationships by boosting self-confidence and relationship quality. Additionally, it is regarded as a therapy for mild to severe anxiety and depression.
Exercise works well if it’s frequent and high-intensity. Do it at least three to five times each week. If you lack motivation, go with friends or join a group; you could find that this makes the workout more enjoyable.
Relaxation Techniques
Some relaxation techniques you could try practicing are yoga, meditation, and breathing exercises. Just 2 to 5 minutes of meditation daily can reduce feelings of anxiety and improve your mood. Try the following tactics:
- Observe your breathing.
- Think of a picture of a lovely scene, another appealing object, or a positive event.
- Recite a short phrase or word, such as “love” or “happiness.”
Check Your Diet
Depression and anxiety can cause cravings. Don’t let comfort food throw off your eating schedule.
Pick lean protein and a small number of healthy fats to feel fuller and calmer. And put fruit and vegetables on half of your plate. Limit or stay away from alcohol, coffee, and sweets.
Get Support
Healthy relationships improve your mood. Inform your loved ones and close friends about your situation so that they can be with you and be your social supports.
You can join a support group if you feel uncomfortable discussing your feelings with individuals you know. You’ll encounter folks there experiencing some of the same things you are.
Take Some Steps on Your Own
Try doing some things by yourself. These activities could help you feel a little better.
Organize your stuff. Your mind could be more at ease when your physical surroundings, computer files, journal, or to-do list is clean and fixed. You can do this in your phase. Make a schedule and work on them one time so you won’t get an overwhelming feeling. Remember that this is supposed to help you relax and not the other way around.
Set new goals for yourself. List things you’ve always wanted to do or always wanted to achieve. Create a step-by-step, realistic plan to make it happen.
Make a significant action. Participate in a project that has meaning for you. You can volunteer for an organization that supports an athletic, political, spiritual, or social cause. Seek out activities that offer you a feeling of direction.
Explore your creativity. Focus on something you can construct. Rediscover your strengths. If you have a long-lost talent or interest, dive back into it. Poetry, music, photography, painting, and design are some things you could try.
Check out a nice book. It’s a fantastic way to unwind. Even studies suggest that reading books on psychology or spirituality may improve your mood.