Depression and Anxiety: Symptoms & Copying strategies

Depression and Anxiety: Symptoms & Copying strategies  

The Connection Between Depression and Anxiety

Depression and anxiety can occur at the same time. In fact, it is 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 a trusted source for people with anxiety or depression had the other condition.

Although each condition has its own causes, they may share similar symptoms and treatments

What is depression?

Feeling down from time to time is a normal part of life, but when emotions such as hopelessness and despair take hold and just won’t go away, you may have depression. More than just sadness in response to life’s struggles and setbacks, depression changes how you think, feel, and function in daily activities. It can interfere with your ability to work, study, eat, sleep, and enjoy life. Just trying to get through the day can be overwhelming.

What is Anxiety disorder 

"anxiety disorder" refers to specific psychiatric disorders that involve extreme fear or worry, and includes generalized anxiety disorder (GAD), panic disorder and panic attacks, agoraphobia, social anxiety disorder, selective mutism, separation anxiety, and specific phobias

What are the symptoms of each condition?

Some symptoms of depression and anxiety overlap, such as problems with sleep, irritability, and difficulty concentrating. But there are several key differences that help distinguish between the two.

Depression Symptoms 

• Depression varies from person to person, but there are some common signs and symptoms
• Decreased energy, chronic fatigue, or feeling sluggish frequently
• Difficulty concentrating, making decisions, or recalling
• Pain, aches, cramps, or gastrointestinal problems without any clear cause
• Appetite or weight changes
• Sleep changes, waking early, or oversleeping
• Loss of interest or no longer finding pleasure in activities or hobbies
• Persistent feelings of sadness, anxiety, or emptiness
• Feeling hopeless or pessimistic
• Anger or irritability, or restlessness
• Feeling guilty or experiencing feelings of worthlessness or helplessness
• Thoughts of death or suicide
• Suicide attempts

Anxiety Symptoms 

Everyone’s experience of anxiety disorders is different. Not everyone who has an anxiety disorder will experience the same symptoms.

• Feeling fatigued easily
• Difficulty concentrating or recalling
• Muscle tension
• Racing heart
• Grinding teeth
• Sleep difficulties, including problems falling asleep and restless, unsatisfying sleep
• Restlessness, irritability, or feeling on edge
• Anger or irritability, or restlessness
• Uncontrollable over-thinking,

Coping Strategies

Try these when you're feeling anxious or Depressed :

• Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.

• Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.

• Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.

• Get enough sleep. When stressed, your body needs additional sleep and rest.

• Exercise daily to help you feel good and maintain your health.

• Breath Exercise : Close your mouth and quietly inhale through your nose for 4 counts. Then hold your breath for 7 counts. Finally, exhale very slowly so that it takes a total of 8 counts to return to the bottom of your breath

• Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.

• Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?

• Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.

• Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.

• Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.

• Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

Sources:

adaa.org

helpguide.org

healthline.com