Depression and Anxiety Treatment: Finding Help for Your Symptoms

According to the World Health Organization (WHO), depression and anxiety are the two most common mental health conditions worldwide. Although they are distinct disorders, their symptoms are closely linked and may be caused by similar factors. In fact, anxiety and depression often occur together. As well, depression and anxiety treatment can happen concurrently.

It’s estimated that 60% of those with depression also have symptoms of anxiety, and similarly, an estimated 60% of people suffering from anxiety also have depressive symptoms. A person with depression, for example, may experience anxiety symptoms, even to the point of having panic attacks.

The shared cornerstone of anxiety and depression is the perceptual process of overestimating the risk in a situation and underestimating personal resources for coping. – Michael Yapko, Ph.D.

To date, there is no conclusive answer as to why this link exists between depression and anxiety, but one theory is that anxiety fuels mood, and mood fuels anxiety.

In other words, the worry and fear associated with anxiety can contribute to a persistent negative outlook that leads to depression and, likewise, the feelings of hopelessness and worthlessness associated with depression can lead to anxiety. One seems to trigger the other, with anxiety typically preceding depression. Both anxiety and depression are characterized by difficulty coping effectively with life stressors.

According to David Barlow, director of the Center for Anxiety and Related Disorders at Boston University, anxiety tends to look at the future, consider potential problems, anticipate worst-case scenarios, fear failure, and see danger lurking around every corner, whereas depression focuses on what has happened in the past, feels unable to cope, gives up on trying, and tends to shut down.

Common symptoms shared by anxiety and depression

Although those who suffer from anxiety and/or depression don’t necessarily suffer from all of the symptoms below, these symptoms can occur with both anxiety and depression:

• Being easily fatigued.
• Trouble concentrating.
• Inability to make decisions.
• Difficulty remembering things.
• Irritability.
• Difficulty falling or staying asleep.
• Irrational worries or fears.
• Inability to relax.
• Ruminating thoughts you can’t seem to stop.
• Physical symptoms such as headaches, stomachaches, rapid heartbeat, or trouble breathing.
• Loss of appetite or eating too much.
• Feelings of worthlessness.
• Loss of interest in activities once enjoyed.
• Fear of losing control.
• Panic attacks.

Treatments that address both depression and anxiety

 

Cognitive behavioral therapy (CBT)

Cognitive behavioral therapy is an evidence-based form of psychotherapy that has become an established, first-line treatment option for anxiety and depression.

Its goal is to help you learn how to identify, challenge, and reframe dysfunctional thought patterns that are impacting your behavior and emotions negatively or magnifying feelings such as hopelessness and/or worthlessness, and teach you coping skills and strategies that enable you to manage and respond to stress in a healthy way.

Interpersonal psychotherapy (IPT)

Interpersonal psychotherapy is a brief, highly structured form of therapy that addresses interpersonal challenges and focuses on the connection between the start of your symptoms and your current issues such as unresolved grief, social isolation, or relationship disputes. Its goal is to help you improve your communication skills, resolve interpersonal issues, and develop a social support system.

Psychodynamic therapy (PDT)

Psychodynamic therapy is a form of talk therapy that helps you tap into your subconscious mind to gain insight and understanding of how unresolved issues from your past are influencing your present depression and anxiety. Its premise is that by becoming aware of these dysfunctional patterns and defense mechanisms you can address them and no longer be controlled by them.

Acceptance and commitment therapy (ACT)

Acceptance and commitment therapy is a form of CBT that focuses on teaching you how to accept distressing thoughts, and on equipping you with practical techniques for staying in the present moment rather than allowing yourself to become overwhelmed by them.

Problem-solving therapy (PST)

Problem-solving therapy equips you with practical coping skills for addressing and managing stress and emotional turmoil. Its focus is on helping you identify problems, recognize hurdles, develop creative solutions, and make positive changes.

Lifestyle choices to manage symptoms of depression and anxiety

 

Allow yourself to feel what you are feeling

Learn to accept your feelings rather than try to control them.

Do something you can control

Rather than expending energy trying to figure out why you feel the way you do, focus on something you can do in the present moment such as take a short walk or complete a chore on your to-do list.

Prioritize sleep

Sleep has a direct impact on mental health. Not enough of it can worsen the symptoms of both depression and anxiety. Ideally, adults should aim for seven to nine hours of sleep each night. Try to establish a routine of going to bed and getting up at the same time every day.

Maintain a routine

Set a daily schedule for yourself with simple goals you can successfully accomplish, even if they’re as small, such as making your bed in the morning or doing your dishes at the end of the day.

Stay active

Regular physical activity is associated with improved physical health, cognitive functioning, and psychological well-being.

Studies have shown that exercise can be an effective treatment alternative for depression and anxiety, boosting your mood and helping diminish your symptoms through the release of feel-good brain chemicals called endorphins into your system, as well as taking your mind off your worries and breaking the cycle of negative thoughts that contribute to both anxiety and depression.

Spend time outdoors

Spending time outdoors in nature taking in your surroundings and focusing on the experience has been shown to lower anxiety and give mood a boost.

Make time for rest

Depression and anxiety can drain your energy and motivation to keep on keeping on. Schedule some downtime into your day to spend on soothing activities that have a calming and relaxing effect, such as listening to music, reading, baking, or cuddling with a pet.

Eat a balanced, nutritious diet

A balanced, nutritious diet that includes fruits, vegetables, lean protein, and whole grains can help improve symptoms of depression and anxiety.

Stay well hydrated

It is important to stay hydrated, as even mild dehydration can impact your mood.

Limit caffeine, refined sugars, and processed foods

Caffeine, processed foods, and refined sugars can worsen the symptoms of depression and anxiety.

Avoid alcohol and recreational drugs

Alcohol and recreational drugs may have a relaxing effect that helps you feel better in the moment, but these effects are quick to wear off, and the chemical changes they create in your brain will make your symptoms worse.

Practice relaxation techniques

Relaxation techniques such as deep breathing, progressive muscle relaxation, and mindfulness practices that bring you back to the present moment can help get you out of your head and break the cycle of negative thinking and accompanying symptoms of anxiety or depression that threaten to overwhelm you.

Reach out to family and friends

Developing strong relationships and staying connected with loved ones can help improve your emotional well-being.

Join a support group

A support group is a safe place where you can talk about your feelings with other people facing similar issues who understand what you are experiencing, won’t judge or criticize you, and where you can support and encourage one another.

Give yourself grace

Remember that experiencing depression and anxiety isn’t a choice or a personal failure. Making lifestyle changes in the midst of anxiety and depression is challenging at best and may even feel overwhelming. Start by choosing one or two of the suggestions that resonate with you most and celebrate each small success.

If you have questions about this article on depression and anxiety treatment and/or would like to set up an appointment to meet with one of the faith-based counselors in our online directory, please don’t hesitate to give us a call.