It’s possible to have anxiety and depression at the same time. It’s even possible that one could lead to the other. Yet that’s not always the case. It’s increasingly frustrating for those trying to get to the heart of their struggles and eventually get them under control. Today, I’ll eliminate those frustrations for good by answering the key questions you have about anxiety, depression, and their relationship with one another.

Anxiety – when fight or flight goes awry

Believe it or not, a certain level of anxiety is actually helpful. Left over from our days spent roaming the land as primitive cavemen, when every turn presented a possible threat to our existence, anxiety can prove useful in keeping us alert and focused, and in triggering a fight, flight, or freeze response when confronted with actual danger. Healthy anxiety can be the body’s way of telling us to run the heck out of a burning building or, for a less extreme example, to bunker down and study hard if we’ve got a big test coming up. Where anxiety becomes a problem, however, is when that fight, flight, or freeze response is triggered when no real danger exists, or at when said danger isn’t nearly as severe as the level of anxiety would seem to suggest. That’s certainly not to say that those suffering from anxiety are over-reacting or that there isn’t a genuine problem. Rather, it’s that the situation triggers anxiety to such an intense level that, instead of being helpful, it becomes crippling. Take our earlier example of having an important test on the horizon. Again, a healthy level of anxiety might remind us that this is important and that we’d better study. However, our anxiety levels were too high, this could be so debilitating that not only does it prevent us from studying effectively (thus increasing the likelihood that we fail the test, thus, in turn, increasing the likelihood that we’ll be even more anxious about future tests) but create all manner of symptoms that stop us from functioning normally. This is when we find ourselves with an anxiety disorder, a serious -albeit treatable- condition that can cause any number of symptoms, including:

Shortness of breath Hyperventilating/panic attacks Muscle tension Fast, strong, or irregular heartbeat Dizziness Sickness and/or nausea A sense of dread Restlessness and irritability Trouble sleeping

Depression – the lowest of lows

Contrary to what some may believe or have told you, depression is just feeling a bit unhappy every now and again, it’s a prolonged and mostly persistent sense of being severely low, often to the point that those going through a bout of depression will lose all sense of pleasure from things they previously enjoyed. Whereas the world can seem very intense and relentless for someone dealing with anxiety, depression often makes the world seem slow, grey and miserable. Such is the varying extent to which depression affects people that it would take (indeed, has taken) whole books to adequately describe all the ways that it could manifest itself in someone. At one end of the scale, for example, you may experience depression as low mood, a loss of motivation and a general feeling of lethargy, whilst at the extreme end of the scale, you may experience severe symptoms such as a complete lack of hope and even suicidal thoughts. That said, there are some common symptoms that may be familiar to many people suffering from depression. These include:

Little to no enthusiasm for doing things you used to enjoy Feeling tired and sluggish all the time Trouble sleeping Loss of appetite or over-eating Trouble concentrating or making decisions Feeling hopeless A bleak/pessimistic outlook and not being able to see a ‘way out’

Though it’s important to remember that anxiety and depression are not the same thing, that’s not to say that the two don’t occasionally cross paths. It’s not uncommon for anxiety to ultimately cause depression. All that tension, panic, and being constantly on edge can be severely draining, leaving a person feeling lethargic and hopeless. It’s not uncommon for a bout of depression to follow on from a period of anxiety. Even more common is experiencing anxiety and depression together, a dual blow that can be paralysing for those who suffer from it. Though even the best medical experts have been unable to offer a concrete explanation as to why, it is often observed that not only do depression and anxiety disorders frequently occur together, but that when they do, their symptoms are often more extreme than in people who only suffer from one or the other.

The differences between depression and anxiety

Despite an overlap in the symptoms of both conditions -especially when they occur at the same time- there are a few noticeable differences between anxiety and depression. If you’re trying to determine which one you’re currently dealing with, consider the following:

Anxiety often produces excess energy – Sweating, shaking, feeling fidgety, ‘on edge’ or like you otherwise have to keep moving around. Depression usually results in a loss of energy – feeling exhausted, lethargic, generally lacking any drive or motivation. Anxiety often creates worry that bad things are going to happen – Those with anxiety disorders typically don’t want the bad thing to happen but are overly worried that it will. Depression can create a sense of hopelessness about the future – Depression sufferers often don’t worry as much because they believe they ‘know’ that bad things are inevitable and stop caring about the future because it seems bleak, desperate and unavoidable. Anxiety can produce a ‘racing brain’ effect – Constantly thinking, projecting into the future, playing out scenarios in the mind. The mind can seem noisy, cluttered, and busy. Depression can slow down thinking – Rather than an overly-busy mind, the opposite occurs, the noise and clutter of anxiety is replaced with just a general sense of dread and despair about the future. Anxiety can produce a whole wealth of emotions – Worry, anger, concern, nervousness, irritability. Depression often produces a lack of emotions – Other than a general, deep-seated sense of sadness and futility.

What to do if you’re suffering from anxiety or depression

The good news is that whether you’re dealing with depression, an anxiety disorder, or a combination of the two, both conditions are treatable, so you don’t have to suffer much longer. A doctor may be able to prescribe anti-depressants, medication which addresses the chemical imbalance in the brain which is frequently linked to disorders such as anxiety and depression. They may also be able to refer you for counselling or other support such as Cognitive Behaviour Therapy, which can provide you with powerful and effective techniques for managing and combating both conditions. Whilst you’re waiting for an appointment (or simply don’t want to go down the medication route) there are a number of things you can do right now to help alleviate your symptoms.

1. Get active

Did you know that exercise can be one of your powerful defences against depression and anxiety disorders? Not only does exercise release dopamine which causes feelings of happiness and pleasure, but it can also leave you feeling calm and relaxed afterwards. A good, long workout can also tire you out, making sleep little bit easier.

2. Try yoga or Tai Chi

Prefer something a little less strenuous than an all-out, high-octane workout or a five-mile run? Research local yoga or Tai Chi classes and go along. Most classes are extremely welcoming of beginners, and the gentle movements and breathing techniques can prove to be just as beneficial as more intense exercise when it comes to enhancing our mood and making us feel relaxed. If you want to have a feel of how yoga helps anxiety and stress relief, check out this video:

3. Breathe deep

Speaking of breathing techniques, practising certain breathe exercises or even spending just a few minutes in meditation can prove to be highly effective in combating anxiety, depression, and other mental health conditions. The best part is that you don’t even need to go to a class to learn a technique or a particular meditation. Websites like Youtube are full of really good guided meditations and breathing exercises that you can do anywhere. This video is a nice example of guided meditation:

4. Eat healthily

In 2017, researchers found a strong link between excess sugar consumption and depression in men.[1] Though the same link wasn’t found in women, cutting down on sugars and eating more fresh fruit and vegetables can have tremendous health benefits for both sexes. Cutting down on sugars gives you more energy which can be very helpful in combating the feelings of lethargy and sluggishness which often accompany depression. Both sugar and caffeine have also been known to increase feelings of tension and anxiety, so consider switching to water or decaffeinated tea to help you feel more relaxed. Here are 10 Stress Relieving Teas You can Brew at Home for you to choose from.

5. Reach out

Finally, always remember that you’re not alone. Not everybody wants to reach out to a friend or relative, and some don’t have that option. But there are still countless support groups and helplines that you can reach out to. If your feelings of depression are so severe that you feel you may harm yourself, please don’t suffer alone. Help is on hand no matter where you are in the world. Reaching out will mean you get all the love and support you need.

Summing it up

Anxiety and depression are different despite the similarities they share and the fact that severe anxiety may lead to depression. The relationship between anxiety and depression can be complicated. But getting to know the differences and similarities between the two is a big step in getting the help and support you need. Featured photo credit: Unsplash via unsplash.com