How to deal with depression and anxiety
Depression and anxiety are two different mood disorders that can have negative effects on your body and mind. Depression causes you to fall into a persistent low mood and lose your enthusiasm and motivation for life. Anxiety causes you to feel uncontrollable fear or worry that affects your daily activities and relationships. Sometimes, you may suffer from both at the same time. Common symptoms of depression and anxiety are mood swings and restlessness.
Occasional bouts of depression or anxiety are normal human emotions that can help you cope with danger or stress. However, if these feelings persist and interfere with your daily life, you may need to seek professional help.
Your doctor can tell based on your symptoms whether you have depression, anxiety, or both. There are some common treatments for depression and anxiety.
What is depression?
Depression is a serious mental illness that changes your mood and behavior. When you have depression, you may have the following symptoms:
- Feeling sad, hopeless or anxious
- Loss of interest in things you once enjoyed
- Low energy
- Changes in eating habits
- Decreased sleep quality
- Difficulty thinking or concentrating
To be diagnosed with depression, you need to have these symptoms most of the time every day for at least two weeks and not be explained by another medical reason, such as an abnormal thyroid function. Your doctor can check your condition to rule out other conditions that may be causing your symptoms of depression.
What is anxiety?
Anxiety is a normal emotional response that helps you cope with danger or stress. But when these emotions are excessive or persistent, they can become symptoms of an anxiety disorder.
You may have an anxiety problem if you often experience the following emotions:
- Feeling worried and uneasy
- Irritability or nervousness
- Sweating or shivering
- Feeling out of control
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Types of anxiety
Anxiety disorders come in many forms, each with its own characteristics.
Generalized Anxiety Disorder is when you feel anxious about a variety of things.
Social Anxiety Disorder is when you feel excessive anxiety when interacting with other people.
Panic disorder causes you to suddenly feel extreme fear, along with physical discomfort such as chest pain and heart palpitations.
Phobia is when you have an intense fear of certain places or objects, such as closed spaces or spiders.
Obsessive Compulsive Disorder is when you have an obsessive thought or fear that forces you to do something repeatedly.
Post-Traumatic Stress Disorder (PTSD) usually occurs after you have experienced a traumatic or difficult event. When your memory is triggered by something, you may experience flashbacks, panic attacks, or feelings of anxiety.
What is the difference between anxiety and depression?
The main difference between depression and anxiety is their symptoms. Depression puts you in a persistent low mood. You lack energy and are no longer interested in activities you once loved. Some people with depression have thoughts of self-harm or suicide.
Anxiety disorders cause you to feel uncontrollable fear or worry. Depending on the type of anxiety disorder you have, anxiety may affect your daily activities, such as making new friends.
The relationship between anxiety and depression
Depression and anxiety are both very common psychological problems, and they often occur together. About 60% of people with anxiety disorders also have symptoms of depression, and vice versa. Both conditions can exacerbate or prolong each other’s symptoms.
The two conditions may share some genetic factors. Anxiety and depression may also be related to certain areas or mechanisms in the brain. Early stress and trauma can also trigger depression and anxiety.
If you have an anxiety disorder, you are more likely to develop depression. Experts believe that avoiding things you fear may cause you to feel even lower.
How to treat depression and anxiety?
When you suffer from both depression and anxiety, it may be more difficult for your doctor to determine your diagnosis and treatment options. Therefore, you need to explain all of your symptoms to your doctor so that they can provide you with appropriate help.
Treatments for depression and anxiety include psychotherapy, medication, or a combination of both.
Psychotherapy (Counseling)
A qualified therapist can help you develop a treatment plan for your depression, anxiety, or both. Some effective psychotherapeutic approaches include:
**Cognitive behavioral therapy (CBT). ** This is a commonly used psychotherapy method. It can help you change the way you think and behave, thereby reducing your depression and anxiety.
**Interpersonal therapy. ** It can help you improve your communication skills.
**Problem-solving therapy. ** It can teach you some techniques for coping with your symptoms.
Depression and Anxiety Medications
Your doctor can prescribe antidepressants to treat depression and anxiety, such as a selective serotonin reuptake inhibitor (SSRI), a serotonin-norepinephrine reuptake inhibitor (SNRI), or others such as Bupropion and mirtazapine medications.
Some examples of SSRIs are:
- Citalopram (Celexa)
- Escitalopram (Lexapro)
- Fluoxetine (Prozac, Sarafem, Symbyax)
- Fluvoxamine (Luvox)
- Paroxetine (Paxil)
- Sertraline (Zoloft)
- Vilazodone (Viibryd)
Some examples of SNRIs are:
-Desvenlafaxine (Khedezla, Pristiq)
- Duloxetine (Cymbalta)
- Levomilnacipran (Fetzima)
- Venlafaxine (Effexor)
Examples of bupropion include:
- Aprazine
- Wellbutrin
- Wellbutrin SR
- Wellbutrin XL
Tell your doctor all of your symptoms so they can decide which medication may be best. Mention any supplements you take, even if they are herbal or natural, in case they may affect your treatment.
It may take weeks or months for your medicine to work. You may need to try a few before you find the one that works for you.
exercise
Exercise is an effective way to improve your mood, and it can be beneficial to your physical and mental health. Exercise can also increase your self-esteem and confidence and can improve your relationships. It is considered a treatment for mild to moderate depression.
Relaxation Techniques
Try yoga, meditation and breathing exercises. Meditating for 2-5 minutes during the day can relieve your anxiety and lighten your mood. Try some simple strategies such as:
- Focus on your breathing.
- Picture beautiful pictures in your mind.
- Repeat a simple word or mantra, such as ’love’ or ‘happiness.’
Check your diet
Nutritious food can improve your mood and energy. Choose lean proteins and small amounts of healthy fats, such as nuts and seeds, to help you feel calmer and more satisfied. Fill half a plate with colorful fruits and vegetables. Limit sugar, caffeine, alcohol and processed foods.
This doesn’t mean you need to give up snacking entirely. It’s okay to eat anything in moderation. Make some baked goods, candy, or anything you want to indulge in once in a while.
Get support
Strong relationships can help you feel better. Reach out to family and friends and let them know what you are going through so they can support and encourage you.
If you think you need more help than they can provide, contact a doctor or a licensed therapist or counselor. Or join a support group where you can meet people who are going through the same thing as you.
If you are considering harming yourself, or if you know someone who is at risk of suicide, contact a family member or call 110 immediately.
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