There is increasing awareness about mental health issues, but many people still confuse depression and anxiety. Here’s what you need to know about these conditions, as well as some useful self-care tips.
It is estimated that around a quarter of adults suffer some form of depression, with more than 19 million adults in the United States having suffered at least one major depressive episode. Around a fifth of adults in the United States suffer from anxiety. It is also possible for someone to suffer from both depression and anxiety. Indeed, being depressed can make someone anxious, and being anxious can make someone depressed.
But what exactly are both conditions?
Characteristics of Depression
The main symptoms of depression are a low mood and a loss if interest in most activities. These feelings typically last for two weeks or longer for the condition to be considered depression.
Some people describe themselves as being depressed when they feel unhappy or sad about something. However, this is often not depression. Usually it is considered a normal human reaction to a specific situation. Most people feel better again soon.
On the other hand, people with depression have a continued low mood and lack of interest in things they might have been interested in before. People with depression also commonly feel helpless, have low self-esteem, and may have thoughts of death or suicide.
Characteristics of Anxiety
Anxiety is the body’s response to stress. Many people describe it as feeling uneasy about something, which could be a worry or a fear. Most people will feel anxious at some point in their lives, and this is perfectly normal.
However, some people find it difficult to control their anxieties, and it can start to affect their lives. For people who are described as excessively anxious, or who worry on most days for six months or more, they may be diagnosed with generalized anxiety disorder (GAD).
For people with GAD, they are usually not worrying about one specific thing. Usually they will worry about a range of issues. When an anxious feeling about one event gets better, this will usually be replaced with anxiety about something else.
What to do about Depression or Anxiety
If you think you may be suffering from depression or anxiety, it is important to speak to a doctor. They will be able to diagnose you and discuss options for treatment. Often the treatments available include psychological therapies or medicine, or both.
Many people prefer to start with a talking therapy before they move onto medications. One of the most common therapies is cognitive behavioral therapy (CBT). It helps specifically by talking through your feelings and behaviors, and can give you tools for coping with specific situations.
Antidepressants can also be prescribed by doctors to treat either depression or anxiety. Once the right medicine and dose is found, antidepressants can make a big difference to people.
Self-Care for Depression or Anxiety
While there is medical help out there for people suffering from depression or anxiety, many sufferers like to try different approaches for themselves. Taking control of the situation and finding something that works for you can be truly empowering.
Some sufferers buy CBD oil to see if this makes a difference to their symptoms, and many people find it helps them improve. Some essential oils also make a difference to individuals’ symptoms. Lavender is said to reduce anxiety, ginger can lower symptoms associated with depression, and the scent of bergamot oil can help to improve a low mood. A few drops of these essential oils can be placed on a handkerchief or pillow and inhaled gently for the best effect.
Improving on unhealthy habits can also help sufferers of both depression and anxiety. Cutting down on alcohol consumption, stopping smoking and consuming less caffeine can help sufferers. Focusing on consuming a healthy and balanced diet full of fresh fruit, vegetables and healthy grains can also contribute to an improved sense of wellbeing. Nourishing your body in a positive way can have an excellent effect on a person’s sense of mental wellbeing. Adding exercise into a daily routine – even something gentle such as walking or yoga – can also help with symptoms.
For those who want to gain support from an external source, but in their own way, mental health apps may be the way forward. There are many apps that can be downloaded to a cell phone that can bring positive results to sufferers of depression or anxiety. These include apps that deliver guided meditation sessions, and apps that can help you monitor your mood and discover relaxation techniques to help you in stressful situations. There are also apps that can support people trying to quit certain addictions.
Finding the right combination of tools that can help sufferers of depression and anxiety can be a process. Yet trying different approaches and seeing what works for you is an empowering step towards feeling better.