She Strengthens

Regaining Control: Managing Anxiety and Depression

Are you struggling with anxiety and depression? You’re not alone. In fact, research suggests that 40 to 70 percent of people who have depression also meet the criteria for anxiety, and vice versa. The good news is that some symptoms of anxiety and depression overlap, making treatment options similar.

Understanding the Difference Between Anxiety and Depression

It’s normal to feel down, sad, or upset from time to time. But feeling blue for days on end can be a red flag. Depression symptoms include:

• Low energy, chronic fatigue, or frequent sluggishness
• Trouble with concentration, memory, or decision making
• Unexplained pain, aches, cramps, or digestive issues
• Changes in appetite or weight
• Sleep issues, like sleeping too much or not enough
• Loss of interest in your favorite activities or hobbies
• Constant sad, anxious, or empty feelings
• Anger, irritability, or restlessness
• Feelings of guilt, hopelessness, helplessness, or pessimism
• Thoughts of death or suicide

On the other hand, anxiety symptoms include:

• Fatigue
• Difficulty with concentration or recollection
• Muscle tension
• Racing heart rate
• Teeth grinding
• Sleep issues, including difficulty falling asleep or staying asleep
• Restlessness, irritability, or feeling on edge
• Consistent thoughts of worry or fear
• Feelings of dread or panic

Coping Strategies for Anxiety and Depression

There’s no one-size-fits-all solution for anxiety or depression. However, here are some tips that may help:

1. Let go of guilt: Depression and anxiety are real medical conditions. You’re not weak or “less than” for feeling this way.
2. Take control of the little things: Focus on regaining a sense of control by doing something that makes you feel empowered.
3. Set a routine: Routines help us feel structured and in control, which is key for managing anxiety and depression.
4. Get enough sleep: Aim for 7 to 9 hours of sleep each night to help regulate your mood.
5. Eat nutritious food: Feed your body fruits, veggies, lean meats, and whole grains to improve your mental health.
6. Exercise: Even a brisk walk around the block can help improve your mood.
7. Do something that brings you comfort: Watch your favorite TV show or read a book that makes you feel good.
8. Relax and unwind: Try yoga, guided meditation, or massage to help reduce stress and anxiety.
9. Reach out to a friend: Talking to a friend or family member can help boost your mood and provide support.

When to Seek Professional Help

If you’re experiencing symptoms for 2 weeks or longer, it may be a sign that you have depression, anxiety, or both. Look out for:

• Sleep issues
• Unexplained mood changes
• Sudden loss of interest in activities
• Worthless or helpless feelings

When you visit your doctor, be open and honest about how you’re feeling. They’ll work with you to develop a treatment plan that’s tailored to your needs.

Treatment Options

Treatments for anxiety and depression tend to be similar, so starting treatment for one condition can sometimes help with the other. Your healthcare provider may recommend:

• Therapy: Cognitive behavioral therapy (CBT), interpersonal therapy (IPT), or problem-solving therapy may be helpful.
• Medication: Antidepressants, anti-anxiety medications, or mood stabilizers may be prescribed to help regulate your mood.
• Alternative therapy: Hypnotherapy may also be beneficial in easing symptoms of anxiety and depression.

The Bottom Line

Managing anxiety and depression takes time and effort, but it’s worth it. By catching symptoms early and seeking professional help, you can regain control of your life and start feeling your best. Don’t wait – take the first step towards a healthier, happier you.