Effective Ways to Overcome Anxiety and Depression: A Self-help Guide

Do you often worry to an extent that it interferes with your regular daily activities? Or feel that nothing in this world could help you and you’re stuck in your own mind? Do you often experience depression, anxiety and anger all at once? 

Don’t worry, you’re not alone and you can overcome this! 

According to the ADAA (anxiety and depression association of America), anxiety disorders that include social anxiety, panic disorder, and generalized anxiety disorder are some of the most common mental health issues faced by adults, affecting around 18.1 % of the population in the US each year. And mood disorders which include seasonal affective disorder, bipolar, and major depressive disorder are the chief source of disability. 

Moreover, the occurrence of emerging depression in addition to anxiety disorder is high. People with major depression also face episodes of anxiety. And some experts state that around 60% of people with anxiety can also have symptoms of depression. 

Depression and Anxiety: what are the possible links? 

Although these are not the same emotional states, research suggests that anxiety and depression can coexist as they’re caused by some common factors.

Pain 

Chronic pain, especially disabling pain syndromes like nerve pain, headache, lower back pain and IBS (irritable bowel syndrome) and fibromyalgia, are closely connected to psychological distress that includes both depression and anxiety. In fact, according to Harvard health research, pain shares a few biological mechanisms with depression and anxiety. 

Environmental factors 

Also known as social factors—these include experiences such as childhood trauma, social isolation, relationship difficulties, physical illness and unemployment. People with PTSD (post-traumatic stress disorder), are likely to develop depression. 

Genetic factors 

Genetic factors contribute to around 40% of the tendency to anxious and depressive symptoms, with 60% being ascribed to environmental factors. 

Ultimately, the core of anxiety and depression is nothing but a “cycle”. When you get anxious due to any reason, you tend to have this inescapable feeling about some issues and your mind gets disturbed. In such situations, people often think they’ve failed which leads to depression. In a nutshell, sometimes, one symptom triggers another.

Symptoms of depression and anxiety 

Before searching for coping methods such as understanding and addressing the cause of the condition is crucial. 

Depression 

While feeling sad or upset is quite usual, it can be rather concerning if you experience the same drastic emotions daily for a long time.  

Physical symptoms caused by depression include:  

• Difficulty waking up, sleeping or oversleeping 
• Change in weight or appetite 
• Gastrointestinal issues, cramps, aches or pain 
• Difficulty in concentrating or deciding 
• Chronic fatigue/decreased energy 

Emotional symptoms of depression include: 

• Suicidal thoughts 
• Feeling guilty or worthless 
• Feeling pessimistic 
• Losing interest in hobbies or pleasure activities 
• Irritability and anger 

Anxiety 

Struggling with anxiety is common nowadays. Before making any crucial decision or leaving home for an important meeting, people often experience some episodes of anxiety. However, chronic anxiety can be a matter of concern that can drain your energy and makes you feel weak. 

Physical symptoms of anxiety disorders include: 

• Racing heartbeat 
• Sleep difficulties 
• Grinding teeth 
• Muscle tension 
• Lack of concentration 
• Feeling tired 

Emotional symptoms of anxiety include: 

• Dread 
• Feeling panicked or worried 
• Difficulty in controlling fear 
• Irritability 
• Restlessness 

Overcoming anxiety and depression

If you ever find yourself experiencing anxiety and depression in constant mode, seeking professional help in such cases is crucial. They’ll not only help you address your issues but finding the best coping strategies. Here are some effective ways on Overcoming anxiety and depression: 

Exercise 

Exercising can help overcome depression and ease the symptoms of anxiety. This is because when you exercise, your body moves and releases a happy chemical in the brain that improves your mood and sense of well-being. Exercise also diverts your mind from negative thoughts. Walking for 15 minutes in nature every day can ease the symptoms. 

Practice Relaxation 

Meditation is a way to train your mind to focus and the best Anger management method—it can help you challenge your thoughts and make you understand how to let go of bad thoughts. It can calm your body and mind. By sitting in a corner quietly and focusing on your breathing, you can ease the symptoms of anxiety, overcome depression and improve the quality of your life. 

Visualize happy memories 

According to experts, when you revisit a painful memory, it can make them worse with time and make your feel vulnerable. Before allowing your mind to go to that dark place, allow it to remember the most beautiful and happy memory of your life. Think about the time when you bring your pet home or graduated or win a competition—your happy memory could be anything that makes your heart and mind feel light and calm. 

Describe to yourself how you get this happy memory and you’re still able to make more good memories—all it takes to overcome the bad phase. This will help you eliminate dark thoughts and provide an immediate dose of positivity. 

Reach out for support 

A friend, family member or a shrink—you can reach out to anyone you trust. Talking your mind and heart out is one of the best ways to overcome depression and anxiety. Find a good listener, someone who can listen to you without judging, or being distracted. It is important to understand that if you choose the wrong person to share your thoughts and emotions with, it can trigger your symptoms badly—so, it’s best to trust a professional. They’re trained to listen and provide the best help possible. 

Other ways to cope with depression and anxiety: 

Cognitive behavioural therapy (CBT) 

It focuses on teaching the individual to challenge their bad thoughts with the help of relaxation techniques and coping skills to reduce stress. Cognitive behavioural therapy is not only a proven depression and anxiety treatment, it is also used by psychotherapists to treat pain. 

Interpersonal Psychotherapy (IPT) 

It focuses on connection between current personal issues like withdrawal, social isolation, relationship disputes and unresolved grief and onset of symptoms. 

https://www.openyourtoolbox.com/anxiety-and-depression