How to Deal with Anxiety and Depression

Anxiety and depression often go hand in hand. Around 46% of individuals with lifetime major depressive disorder have also faced at least one anxiety disorder. Their combined presence often leads to more intense symptoms and can complicate treatment.

Anxiety often appears first, possibly paving the way for later experiences with depression. People with depression also frequently grapple with significant anxiety symptoms, resulting in what’s called “anxious depression.”

Both anxiety and depression can be influenced by similar genetic predispositions and tough experiences in life, such as trauma or stressful events. These factors can increase the likelihood of someone developing either or both conditions.

In addition, both anxiety and depression affect similar parts of the brain that handle emotions. They impact areas involved in regulating and processing emotions, which might explain why the symptoms and experiences between the two conditions often overlap and coexist.

Signs of anxiety and depression

Here are some common signs of anxiety and depression:

Anxiety

• excessive worry
• restlessness
• difficulty concentrating
• irritability
• sleep problems
• muscle tension
• panic attacks

Depression

• persistent sadness
• loss of interest
• fatigue
• changes in appetite
• sleep problems
• difficulty concentrating
• feelings of worthlessness
• thoughts of death or suicide

There’s also a significant overlap in the risk factors for both anxiety and depression. These may include:

• Genetics and family history: Having relatives with anxiety or depression increases the risk. Research spanning decades suggests that both anxiety and depression have a significant genetic component, with estimates of heritability ranging from 30%-40%.
• Trauma and stressful life events: Experiencing trauma, loss, abuse, or significant stress can trigger either condition. An older study from 2014 indicates there’s a link between experiences of childhood abuse and mood disorders (including depression), anxiety, and substance misuse disorders.
• Environmental factors: Stressors like work, relationships, or financial problems can contribute to both anxiety and depression. A study of nearly 5,000 adolescents in China found that anxiety significantly predicted depression both initially and over time. Notably, as anxiety decreased, so did depressive symptoms over the same period.
• Personality traits: Certain traits, like excessive worrying, low self-esteem, or pessimism, can increase vulnerability to both conditions. 2023 research suggests that neuroticism is the most significant risk trait for anxiety and depressive symptoms.
• Brain chemistry and structure: Imbalances in neurotransmitters and changes in brain structure may contribute to both anxiety and depression. A 2017 review suggests that the dopamine disturbances frequently observed in depression likely originate from disruptions in the brain circuits controlling dopamine activity.
• Substance misuse: Alcohol, drugs, and caffeine abuse can worsen or trigger symptoms of anxiety or depression. Research from 2020 suggests that anxiety and depression are commonly seen together in people with substance use disorders.
• Chronic health conditions: Long-term illnesses or ongoing health issues may lead to both anxiety and depression. A study of 86 hospitalized patients with pulmonary tuberculosis in Brazil found that 37% met the criteria for depression while 38% had symptoms of anxiety.
• Hormonal changes: Studies indicate that women are twice as prone to experiencing depression and anxiety. Fluctuating sex hormones, particularly estrogen, play a crucial role in this heightened risk.

Here are some tips for coping with both anxiety and depression:

1. Practice mindfulness and relaxation techniques

Mindfulness techniques help reduce stress and promote a sense of calmness by focusing your attention on the present moment, easing anxiety and boosting mood.

Consider engaging in activities that promote relaxation, like deep breathing, meditation, or yoga. For example, spend 10 minutes each morning doing guided breathing exercises or practice mindful walking in nature.

2. Regular exercise

Physical activity releases endorphins, the body’s natural mood lifters, and helps reduce stress hormones, aiding in managing symptoms of depression and anxiety. Aim for activities you enjoy, whether it’s:

• a daily walk
• cycling
• dancing
• joining a fitness class

Even short bursts of activity can make a difference.

A 2022 review of diverse populations found that physical activity has moderate effects in reducing symptoms of depression, anxiety, and distress compared to standard care.

The greatest improvements were seen in individuals with:

• depression
• HIV
• kidney disease
• pregnant and postpartum women
• healthy individuals

Notably, higher-intensity physical activity was linked to greater symptom improvements. But the effectiveness of physical activity interventions slightly diminished with longer durations.

3. Maintain a supportive social network

Connecting with others, including friends, family, or support groups, can provide emotional support, reduce feelings of isolation, and offer a sense of belonging, which is crucial for mental well-being.

Consider scheduling regular calls or meetups with others, whether in person or virtually. Join clubs or community activities to foster new connections.

4. Healthy habits

Eating well, getting enough sleep, and keeping a regular routine can help support your overall health, impacting mood, energy levels, and cognitive function.

Try incorporating more fruits, vegetables, healthy fats, and whole grains into your meals, and establish a consistent sleep routine.

5. Supplements for anxiety and depression

Here are some supplements that have shown promise in potentially managing symptoms of anxiety and depression:

• Ashwagandha: An adaptogenic herb known for its stress-relieving properties. Ashwagandha is associated with an increased risk of miscarriage and is known to interact with some medications. Consider speaking with your doctor prior to taking this supplement.
• Omega-3 fatty acids (fish oil): Contains EPA and DHA, linked to brain health and potentially alleviating depression.
• Magnesium: Helps regulate neurotransmitters and may aid in reducing symptoms of anxiety.
• Vitamin D: Low levels of Vitamin D have been associated with depression; supplementation might be beneficial, especially in deficient individuals.
• B-complex vitamins: Essential for overall brain health and the production of neurotransmitters linked to mood.
• Probiotics: Supporting gut health, which has connections to mental health.
• L-theanine: Found in tea leaves, it promotes relaxation and may reduce anxiety.
• 5-HTP: Precursor to serotonin, potentially aiding in mood regulation. If 5-HTP is taken with serotonin-acting antidepressants or other medications, such as migraine medication or tramadol, it can increase the risk of serotonin syndrome. Consider speaking with your doctor to discover if this supplement is right for you.
• Rhodiola rosea: Another adaptogenic herb believed to reduce stress and fatigue. Rhodiola can cause insomnia and irritability for some people. It can also interact with some medications. Consider speaking with your doctor prior to taking this supplement.
• Valerian root: Often used for sleep disorders, it might help reduce anxiety in some individuals. Valerian root can interfere with some medication, and it can cause insomnia, so caution is advised.

Having both depression and anxiety can significantly impact your life, intensifying feelings of hopelessness and agitation. Making everyday tasks overwhelming.

Seeking professional help is crucial; consider speaking with a mental health professional to discuss your symptoms and explore treatment options. Therapy, medication, lifestyle changes, or a combination can effectively manage these conditions and improve your overall well-being.