You’re noticing some changes lately. Maybe you feel sad, hopeless, or can’t get any joy out of activities that used to be fun. Sounds like depression, right?
Maybe that’s not all. Sometimes you’re worried, afraid, and just plain uneasy. Isn’t that a sign of anxiety?
The two conditions are flip sides of the same coin, says therapist Nancy B. Irwin, PsyD. “Being depressed often makes us anxious, and anxiety often makes us depressed.”
There are lots of ways to get help when they strike together.
Therapy
A professional therapist can develop a plan to treat your anxiety and depression at the same time.
Some types of therapy that can help are:
- Cognitive behavioral (teaches you to adjust your thoughts and actions)
- Interpersonal (shows you how to communicate better)
- Problem-solving (gives you skills to manage your symptoms)
You can find a therapist who specializes in these through the Anxiety Disorders Association of America.
Medication
Your doctor may prescribe a drug called an SSRI. It affects serotonin, a brain chemical that regulates mood. Some examples are:
- Citalopram (Celexa)
- Escitalopram (Lexapro)
- Fluoxetine (Prozac, Sarafem, Symbyax)
- Fluvoxamine (Luvox)
- Paroxetine (Paxil)
- Sertraline (Zoloft)
It’s important to mention all your symptoms to your doctor so he can decide which is best. Tell your doctor if you’re taking any natural supplements.
Keep in mind that it may take a few weeks or months for your medicine to work. You may have to try a few different kinds before you find one that’s best for you.
Exercise
Research suggests regular physical activity can boost your mood. Exercise also raises your self-esteem and confidence and can improve your relationships.
“Even a brisk walk can jump-start the endorphins,” Irwin says — chemicals in your brain that help you feel good.
High-energy and frequent exercise is best. Try to do it at least 3-5 times a week. If you need motivation, go with friends or join a group, suggests psychiatrist Ken Braslow, MD.
Relaxation Techniques
Give yoga, meditation, and breathing exercises a try.
Meditating for just 2-5 minutes during the day can ease your anxiety and lighten your mood, says psychiatrist Sheenie Ambardar, MD. She suggests trying any of these simple strategies:
- Focus on your breath
- Make a picture in your mind of a beautiful image
- Repeat a simple word or mantra, like “love” or “happiness”
What to Do When Depression and Anxiety Mix
Follow a Smart Diet
Eat healthier. Anxiety and depression often trigger cravings for carbs, Braslow says. Try replacing them with protein and fat to feel more satisfied and calmer. And fill half your plate with fruits and veggies. Limit how much sugar, caffeine, and alcohol you have.
Get Support
Strong relationships can help you feel better. Reach out to family and friends, and don’t be afraid to ask for help.
You can also join a support group, where you’ll meet people who are going through some of the same things you are.
Take Some Steps on Your Own
Get organized. “Less clutter in your physical surroundings, email inbox, and to-do bucket will help your mind be more at ease,” Braslow says.
Make new goals. Set your sights on something realistic. Create a step-by-step plan to make it happen.
Do something meaningful. Get involved in an activity that feels important to you. It may be athletic, political, spiritual, or a social cause. Choose something that gives you a sense of purpose, rather than just a small distraction.
Be creative. Direct your focus into something constructive. Rediscover your strengths. If you have a long-lost talent or interest, dive back into it. Braslow suggests trying poetry, music, photography, or design.
Read a good book. It’s a great way to relax. Research suggests books on spirituality or psychology may boost your mood.
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