Depression and anxiety might appear distinct for the most part. The symptoms of depression include a lingering low and hopeless mood, while anxiety entails overwhelming feelings of fear, worry, and nervousness. But both the conditions share several common signs. For example, anxiety often makes an individual irritable, and struggling with depression could also evoke more irritability than sadness.
A worldwide survey found that 41.6% of individuals have reported struggling with major depressive disorder and anxiety disorder during the same one-year period.
Other than the overlapping symptoms, depression and anxiety share another thing in common. Both are highly treatable; getting help from a mental health professional can improve the quality of one's life manifolds.
Below we’ll break down the signs and symptoms of depression and anxiety and offer some healthy coping styles, tips, and ways to deal with depression and anxiety.
Each experiences a different set of symptoms, whether struggling with anxiety, depression, or both at the same time. There are several overlapping symptoms both the conditions commonly involve, these include:
● Disturbed sleep cycle
● Changes in energy level
● Problem concentrating, focusing, or troubled memory
● Body pain or gastrointestinal issues with no clear cause
● Rumination - a never-ending loop of negative, dark, or sad thoughts that one cannot stop.
● Stuck in a cycle wherein you explore all the options of how a situation could go wrong.
● Inability to stop worrying despite knowing you have no control over those things.
● Feeling guilty for not having the energy to meet social commitments.
● Blaming yourself over and over for past events and even for being depressed.
Anxiety attacks might feel like you have a heart attack or you're close to dying. Most anxiety attacks last for a duration of five minutes to thirty minutes. It is accompanied by physical symptoms such as disorientation, irregular heartbeats, shaking, nausea, dry mouth, sweating, breathlessness, and dizziness. Although not dangerous, it sure isn't very comforting.
Here is are tips that will help you deal with anxiety attacks -
● Breathing exercises will help relieve anxiety attacks and prevent them in the long run.
● Regular aerobic exercise helps control stress levels, release tension, regulate mood, and boost self-image.
● Eat balanced meals on time for blood sugar level stability.
● Avoid unhealthy coping styles such as caffeinated beverages, alcohol, or smoking; it worsens anxiety attacks. Consider group therapies where people struggling with anxiety attacks come forward to share their experiences and management techniques. You could inculcate new and effective ways to deal with anxiety by being a part of these meetings.
● Seeking the best Anxiety Disorder Treatment that combines medications and psychotherapies to meet the needs of the individuals.
Everything may feel like a struggle if someone is dealing with depression, whether to work, meet friends, or even get out of bed. Here are some tips that can help to cope with symptoms of depression -
● Learn techniques to reduce stress - stressors can worsen symptoms of depression. The Best Stress Management Counselling can help you learn some strategies that will equip you to handle stress.
● Maintain sleep hygiene - as per research, 80% of individuals struggling with depression have disturbed sleep patterns. Improving your sleep cycle will improve your mood. Maintain good sleep hygiene - make sure to stay away from gadgets before an hour to sleep, dim the lights, engage in light reading, refrain from working or indulging in other activities on the bed - this can make you associate stress and bed. And no matter how exhausted you feel to get out of bed in the morning, push yourself harder and fight the lethargy.
● Eating habits - Diet plays an important role in optimum mental health. It's essential to meet all nutritional deficiencies to fight depression. Research conducted earlier linked zinc deficiency to depression. Do not make changes in diet or supplements without consulting a professional.
● Learn to stop negative thoughts - negative thoughts worsen someone's mood. One can follow self-help books, online courses, and apps to help themselves control these thoughts. The Best Counselling For Depression helps individuals change these negative ideations and replace them with positive ones.
● Beat procrastination- depression causes lethargy, reduced motivation, and concentration, which leads to individuals procrastinating - this, in the long run, only fuels depression by increasing the stress, anger, and guilt. Make a schedule to set small and achievable goals such that fluffing then gives a sense of accomplishment. The best depression treatment can help you get on track and improve your quality of life.
You are not alone; getting support for stress that lasts more than a few days or begins to affect one's life goes a long way.