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Self-help tips, coping tips and more

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Anxiety-depressive disorder is one thing. This basically means that you check the boxes for both depression and anxiety symptoms. But do not worry! The combination of depression and anxiety is actually quite common.

In fact, studies suggest that 40 to 70 percent of people with depression also meet the criteria for anxiety and vice versa.

The good news? Some symptoms of anxiety and depression overlap, so treatments can be similar. Let us delve into the details, including symptoms, types of treatment and coping techniques.

Sometimes symptoms of depression and anxiety are so similar that you feel like you're playing a guessing game. However, there are some important differences that can help you distinguish them from each other.

Depression Symptoms

It is normal to feel depressed, sad, or upset at times. But feel blue for days? That is a red flag.

Common symptoms of depression are:

  • low energy, chronic fatigue or frequent sluggishness
  • problems with concentration, memory or decision-making
  • unexplained pain, pain, cramps or indigestion problems
  • changes in appetite or changes Weight
  • sleep problems, such as too much or too little sleep
  • loss of interest in your favorite activities or hobbies
  • constant sad, anxious or empty feelings
  • anger, irritability or restlessness
  • feelings of guilt, hopelessness, helplessness or pessimism
  • thoughts of death or suicide or attempted suicide

symptoms of anxiety

It is normal to feel worried from time to time. After all, stress is a natural reaction to external stimuli. That is why you may have butterflies in your stomach before giving a big presentation or buying a new car.

But chronic anxiety is not a typical healthy dose of stress. It's a bit like the "mean red" that Audrey Hepburn describes in "Breakfast at Tiffany's": "Suddenly you're scared and you don't know what you're scared of." It can be overwhelming and lead to irrational fears that affect your life.

Common symptoms of Generalized Anxiety Disorder (GAD) are:

  • Fatigue
  • Difficulty concentrating or remembering
  • Muscle tension
  • Racing heart rate
  • Grinding your teeth
  • Sleep problems, including difficulty falling asleep or falling asleep ] Restlessness, irritability or feeling at the edge
  • consistent thoughts about worries or fears
  • feelings of fear or panic [1
    9659032] Here's the thing: you are the only one who knows what is "normal" for you. If you feel that something is wrong or has not worked for a while, do not hesitate to contact a professional.

    You can find some self-diagnostic tests online. These tests cannot replace a professional diagnosis by a doctor. After all, unlike your doctor, they don't know your entire medical history. But they could help you better understand if something is wrong.

There is no uniform solution for anxiety or depression. These tips may not work for everyone and may not work every time.

The goal of treating depression and anxiety is not to do what works for other people. It's about finding something that works for YOU.

1. Let go of the guilt

Let all feelings feel, knowing that it is not your fault. Depression and anxiety are real illnesses. You are not weak or "less than" when you feel that way. No more guilt: what you feel has nothing to do with what you did or didn't do.

2. Take control of the little things

When you feel overwhelmed, focus on regaining control. Maybe it's as easy as making your bed or sorting your recycling. Whatever it is, do something that makes you feel empowered and think, "Yes, I have that!"

3. Set a routine for each day of the week.

Routines help us to feel structured and controlled. This is the key to dealing with anxiety and depression.

Whether in the morning before starting work or in the evening before going to bed. Save a few minutes of your day for self-care. This may mean indulging in your daily skin care routine or enjoying your morning coffee.

4. Make sure you get your zzz every night.

You should plan 7 to 9 hours a night for a sleeping beauty break. Poor sleep can affect your health in many ways, including endocrine, immune, and nervous system problems.

If you want to look as plump and fresh as Princess Aurora, go to bed a little earlier and make sure you get a dose of Zzz every night.

5. Feed Your Body Nutritious Kindness

If you feel depressed or anxious, you may be longing for comfort foods (pasta, anyone?). Unfortunately, these delicious foods may not be the most nutritious.

Try feeding your body fruits, vegetables, lean meats, and whole grains – what you eat can make a difference in how you feel.

6. Don't want to exercise? Take a brisk walk around the block

. Exercise is a natural mood enhancer. When you exercise, your body produces endorphins that make you happy. Even so, it is difficult to feel motivated when you have anxiety or depression. Gyms can also cause fear and fear.

What should you do? If you don't feel like exercising, just go for a walk in your neighborhood. The most important thing is to get your body moving.

7. Do something that makes you feel warm and blurry.

View “Gilmore Girls” a million times or read a favorite book again. Save time for the little things that bring you comfort. Self-care is an act of self-love, and time alone is a great way to recharge your body and distract your mind from daily stressors.

8. Relax with a soothing massage or yoga session.

Yoga, guided meditation and massage are relaxation methods with gold stars. Schedule one or more of these activities several times a week, just like with any other appointment, and stick to it! Consistency is key.

9. Reach out to this friend who you can talk to about anything and everything at once.

Talking to a friend or family member is a natural mood enhancer. Finally, friends encourage and support you. They let you know that (* Keyword "Friends" theme song *) "I'll be there for you …"

If you have symptoms for 2 weeks or more, it could be a sign that you have depression, Anxiety, or both.

When you see your doctor, it is important to be open and honest and not to gloss over how you feel. Your doctor wants to help you, so you need to get a clear picture of what you felt – the good, the bad, and the ugly.

There is not a single test to diagnose depression or anxiety. Your doctor will likely do a physical exam and a depression or anxiety screening test. They will ask you questions to measure how you felt.

If the results are not clear or your doctor suspects that your symptoms indicate something else, you can order tests to rule out underlying problems such as an underactive thyroid. a vitamin deficiency or hormone irregularities.

In some cases, your regular doctor may refer you to a psychiatrist or psychologist. These mental health experts can help if your usual doctor is not fully equipped to treat your symptoms.

Treatments for anxiety and depression are usually similar, so starting treatment for one disease can sometimes help the other. Your doctor may recommend a combination of these treatments:


Each type of therapy is unique. One type may be more suitable for some people than for others. Your doctor may recommend one or more of the following recommendations:

Interpersonal Therapy (IPT)

If personal relationships are at the center of your depression or anxiety, this type of psychotherapy can be helpful. It is also helpful when depression and anxiety create tension in your personal relationships.

IPT is designed to help you improve communication and feel more empowered to hide problems before they can fester.

Cognitive Behavioral Therapy (CBT)

This form of psychotherapy aims to restructure negative thoughts, attitudes and beliefs that contribute to psychological stress.

Problem Solving Therapy

A type of cognitive behavioral intervention, this The strategy focuses on finding ways to combat certain negative effects of depression and anxiety.


Your doctor may recommend medication for depression, anxiety, or both. Because the two conditions overlap in many ways, one medication is sometimes enough to treat both conditions. Here are some types of medications you might try:

  • Antidepressants like selective serotonin reuptake inhibitors (SSRIs) and serotonin norepinephrine reuptake inhibitors (SNRIs) increase the feel-good chemicals in your brain.
  • Anxiety medications may not be helpful for all symptoms of depression. These should only be used for a short time due to the risk of dependency.
  • Mood stabilizers can also be prescribed for anxiety and depression, especially if antidepressants do not work on their own.

Meds It may take 2 weeks or more for it to take effect. So don't worry if you don't notice a difference right away. Doctors often recommend combining medication with psychotherapy to increase effectiveness.

Alternative Therapy

Hypnosis is not just for school entertainment – hypnotherapy can help relieve symptoms of anxiety and depression. It isn't used much in psychotherapy, but research suggests it can be useful, so it's worth considering.

Dealing with anxiety and depression at the same time may require some finesse. But you don't have to live like this forever.

Early symptom detection and proactive search for a diagnosis and treatment plan can help slow down the symptoms that can affect your daily life. You deserve to feel good, so don't wait.

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