How to Cope with Both Depression and Anxiety

Depression and anxiety can have a cyclical relationship. According to the National Association of Mental Illness (NAMI), approximately 60% of people diagnosed with either depression or anxiety experience both (www.nami.org). Several theories exist to explain this relationship, including similar biological mechanisms in the brain between the two conditions and the fact that depression and anxiety have many overlapping symptoms, such as irritability, sleep disturbance, and difficulty focusing. 

Along with biological predispositions, experiencing depression can often be a cause of anxiety, and vice-versa. 

A person experiencing symptoms of depression can sometimes experience anxiety around the way they are feeling. They might question their worth, worry about judgement from others, or develop anxiety around incomplete goals or tasks. Sometimes anxiety can negatively impact daily life or relationships and/or leave a person feeling perpetually exhausted. Sometimes a person will feel shame around their anxious thoughts or behaviors - all of which can lead to depressive symptoms. Sometimes the pressures of both can lead to other complications, including substance use disorders. 

What can be helpful in treating these co-occurring conditions?

Evidence-based research suggests that depression and anxiety can be effectively treated at the same time. Some strategies often used in treating depression and anxiety include:

Cognitive Behavioral Therapy (CBT) – CBT is often used to treat people with both disorders. Fears, anxieties, and depressive thoughts or symptoms are managed by exploring their root causes. Once these are understood, clients learn strategies to regain control of their emotions and well-being.

Physical exercise – Exercise can be very helpful for reducing symptoms of both disorders. Physical activity has been proven to improve mood, focus, and energy, decrease tension, stress, and mental fatigue, regulate appetite and sleep, and instill a sense of achievement. 

Relaxation techniques – This typically includes meditation and/or a mindfulness practice. These techniques can help promote relaxation, focus, self-esteem, and overall well-being.  

Antidepressant medications – Often combined with CBT, these may be prescribed by a psychiatrist or Primary Care Physician and can be helpful in treating both depression and anxiety.

Symptoms that might indicate the presence of both anxiety and depression:

  • Persistent, irrational worries or fears

  • Difficulty falling or staying asleep

  • Changes in eating habits (marked increase or decrease in appetite)

  • Difficulty remembering, making decisions, or concentrating

  • Constant or near-constant feelings of sadness or worthlessness

  • Loss of usual interest in activities or hobbies

  • Increased irritability

  • Inability to relax and feel ‘present’ 

  • Experiencing panic attacks

Moving Forward

Depression and anxiety are both serious mental health conditions and coping with either can be very challenging. That said, both are extremely treatable and positive outcomes are common when symptoms are treated through some combination of skilled therapy and psychiatric medication. Depression and anxiety are not uncommon conditions; over 16 million American adults experience depression and over 40 million American adults have an anxiety disorder (The National Association of Mental Illness). Often the most important step someone takes towards addressing their depression and anxiety is the first – realizing they are not alone, and reaching out to a skilled, compassionate provider for professional support. 

If you found this article helpful and would like professional help working through symptoms of depression and anxiety, I’m a Licensed Mental Health Therapist who specializes in depression and anxiety. You can contact me on our site HERE or by email at Corey@CalmingMindCounseling.com. You can also find more information on managing anxiety in my other blog posts, ‘Natural Remedies for Anxiety’ and ‘Help - my anxious thoughts will not stop!’

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Natural Remedies for Anxiety