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Anxiety & Depression

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Health Blog

Depression and anxiety can occur at the same time.

It’s been estimated that 45 percent of people with one mental health condition meet the criteria for two or more disorders. One study found that half of the people with either anxiety or depression have the other condition.

Although each condition has its causes, they may share similar symptoms and treatments. Read on to learn more, including tips for management and what to expect from a clinical diagnosis.

What are the symptoms of each condition?
Some symptoms of depression and anxiety overlaps, such as problems with sleep, irritability, and difficulty concentrating. But several key differences help distinguish between the two.

Depression

Feeling down, sad, or upset is normal. It can be concerning feeling that way for several days or weeks on end.

Physical symptoms and behavioral changes caused by depression include:

  • decreased energy, chronic fatigue, or feeling sluggish frequently
  • difficulty concentrating, making decisions, or recalling
  • pain, aches, cramps, or gastrointestinal problems without any clear cause
  • changes in appetite or weight
  • difficulty sleeping, waking early or oversleeping

Emotional symptoms of depression include:

  • loss of interest or no longer finding pleasure in activities or hobbies
  • persistent feelings of sadness, anxiety, or emptiness
  • feeling hopeless or pessimistic
  • anger, irritability, or restlessness
  • feeling guilty or experiencing feelings of worthlessness or helplessness
  • thoughts of death or suicide
  • suicide attempts

Anxiety

Anxiety, or fear and worry, can happen to anyone from time to time, too. It’s not unusual to experience anxiety before a big event or important decision. But, chronic anxiety can be debilitating and lead to irrational thoughts and fears that interfere with your daily life.

Physical symptoms and behavioral changes caused by generalized anxiety disorder include:

  • feeling fatigued easily
  • difficulty concentrating or recalling
  • muscle tension
  • racing heart
  • grinding teeth
  • sleep difficulties, including problems falling asleep and restless, unsatisfying sleep
Emotional symptoms of anxiety include:

  • restlessness, irritability, or feeling on edge
  • difficulty controlling worry or fear
  • dread
  • panic
How to manage your symptoms?
In addition to a formal treatment plan from your doctor, these strategies may help you find relief from symptoms. It’s important to know, though, that these tips may not work for everyone, and they may not work each time.
The goal of managing depression and anxiety is to create a series of treatment options that can all work together to help, to some degree, whenever you need to use them.
Allow yourself to feel what you’re feeling — and know that it’s not your fault
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Depression and anxiety disorders are medical conditions. They aren’t the result of failure or weakness. What you feel is the result of underlying causes and triggers; it’s not the result of something you did or didn’t do.

Do something that you have control over, like making your bed or taking out the trash

At the moment, regaining a bit of control or power can help you cope with overwhelming symptoms. Accomplish a task you can manage, such as neatly restacking books or sorting your recycling. Do something to help give you a sense of accomplishment and power.

You could also create a morning, evening, or even daily routine
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Routine is sometimes helpful for people with anxiety and depression. This provides structure and a sense of control. It also allows you to create space in your day for self-care techniques that can help you control symptoms.
Do your best to stick to a sleep schedule
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Aim for seven to eight hours each night. More or less than that may complicate symptoms of both conditions. Inadequate or poor sleep can cause problems with your cardiovascular, endocrine, immune, and nervous symptoms.

Try to eat something nutritious, like an apple or some nuts, at least once a day

When you’re feeling depressed or anxious, you may reach for comforting foods like pasta and sweets to alleviate some of the tension. However, these foods provide little nutrition. Try to help nourish your body with fruits, vegetables, lean meats, and whole grains.

If you’re up for it, go for a walk around the block
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Research suggests exercise can be an effective treatment for depression because it’s a natural mood booster and releases feel-good hormones. However, for some people, exercise or a gym can trigger anxiety and fear. If that’s the case for you, look for more natural ways to move, such as walking around your neighborhood or looking for an online exercise video you can do at home.

Do something that you know brings you comfort, such as watching a favorite movie or flipping through a magazine

Give yourself time to focus on yourself and the things you like. Downtime is a great way to let your body rest, and it can distract your brain with things that bring you a boost.

If you haven’t left the house in a while, consider doing something you find soothing, like getting your nails done or getting a massage

Relaxation techniques can improve your quality of life and may reduce symptoms of depression and anxiety. Find an activity that feels right for you and you can practice regularly, such as: