Is It Anxiety Or Depression
If you often feel anxious or depressed for no apparent reason, you may have an anxiety disorder, depression, or both. Its not unusual for someone to suffer from both conditions at the same time. In fact, just about half of those diagnosed with depression are also diagnosed with an anxiety disorder.
Depression and anxiety are serious but treatable illnesses. The same medications may be used to ease symptoms of each condition. The two also share similar symptoms, like nervousness, irritability, insomnia and problems concentrating, but each has its own causes.
Anxiety: If you have an anxiety disorder, you may experience:
- Fear, panic or anxiety in situations where most people would not feel anxious or threatened
- A constant nagging worry or anxiousness
- Sudden panic or anxiety attacks without any clear trigger
Untreated, these disorders can limit your ability to work, maintain relationships or even leave the house.
Depression: When youre depressed, it affects just about everything in your life how you think, feel, behave and function. You may experience one or more of these symptoms:
- Lack of motivation or interest in life in general
- Low energy level
- Feeling overwhelmed by daily tasks and personal interactions
If these feelings last longer than two weeks, and interfere with daily activities like spending time with friends, caring for your family or going to work, most likely youre experiencing a major depressive episode.
Simple Ways To Relieve Stress And Anxiety
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Stress and anxiety are common experiences for most people. In fact, 70% of adults in the United States say they feel stress or anxiety daily.
Here are 16 simple ways to relieve stress and anxiety.
Exercise is one of the most important things you can do to combat stress.
It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.
The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who dont exercise .
There are a few reasons behind this:
- Stress hormones: Exercise lowers your bodys stress hormones such as cortisol in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
- Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
- Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
- Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.
Activities such as walking or jogging that involve repetitive movements of large muscle groups can be particularly stress relieving.
How To Overcome Depression And Anxiety
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Clinicians considered depression and anxiety of them to be two sides of the same coin. Because of different issues of life, individuals have been suffering from anxiety and depression. Nevertheless, if the symptoms persist in such a way that the ability to function normally is affected, seeking treatment is the best option. If the conditions of these disorders become milder, there are several things to practice if you want to combat them.
To overcome anxiety and depression, you ought to find out their roots. A common symptom is being nervous and depressed, hence leading to anxiety as well as panic attacks. It is possible to stay away from depression and anxiety disorders if you can practice to calm your mind as you relax. Consider these tips if you want to overcome depression and anxiety:
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How To Deal With Anxiety Stress When The World Feels Overwhelming
Anxieties are heightened around the world as Russia continues its attacks on Ukraine. Those who continuously monitor the European situation, as well as the ongoing political strife in the U.S. and the global pandemic, can feel anxious or in despair.
“We’ve been hit by COVID-19 for two years, and we’re already beaten down and exhausted,” says Dr. Robert Bright, a Mayo Clinic psychiatrist. “Now with this terrible war in Europe that’s just overwhelming. We need to really reach out to the people we love and who we care about and support them and get their support during this time.”
Watch: Dr. Robert Bright offers tips on how to deal with anxiety, stress when the world feels overwhelming.
Journalists: Broadcast-quality sound bites with Dr. Bright are available in the downloads at the end of the post. Name super/CG: Robert Bright, M.D. / Psychiatry / Mayo Clinic.
While it’s important to stay informed, Dr. Bright recommends limiting exposure to the media.
“We need to know what’s going on, but I think obsessively watching it all 16 hours of the day that you’re up and going over and over it, it is not going to change it. It’s going to have a negative toll on your mental health.”
Let the people you trust know if you are struggling and seek professional counseling or consultation if depression and anxiety are overwhelming you,” he says. “It is not a sign of weakness to need help when things are overwhelming.
Te Taha Hinengaro Look After Your Mental Wellbeing
Many people find these approaches helpful:
- Get back into your daily routine, by doing little things like showering, cooking or housework.
- Relax through yoga, meditation or mindfulness.
- Do a gratitude journal for five minutes every day where you list down all the things you are thankful for in your life.
- Postpone major life decisions until youre feeling better.
- Help someone else.
“Writing down my thoughts greatly reduces my anxiety. One thought would lead to another thought and thats why I got anxious. As long as I can do a reality check and know that everything is OK then I can get through my anxiety.Kate
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Sort Out Some Way To Avoid Dillydally
Another way to deal with accepting accountability for your pressing factor is to keep consistent over your necessities and quit dallying.
Hesitating can lead you to act responsively, leaving you scrambling to find a workable pace. This can cause pressure, which antagonistically impacts your prosperity and rest quality .
Begin making an arrangement for the day facilitated by need. Give yourself sensible cutoff times and work your course down the summary.
- Work on the things that need to finish today and give yourself chunks of ceaseless time, as trading between tasks or performing different errands can be horrendous itself.
If you using a product that contains a high amount of caffeine then you should reduce your consumption of caffeine. Furthermore, as it increases the stress and anxiety level in your body.
Discover the humor in regular day-to-day existence, invest energy with interesting companions or watch a parody show to assist with lowering your stress level.
Many studies are evidence that chewing gum relaxes you and keeps your mind active. Chewing gum also lowers down your stress level.
Stay away from the negative people or the things which give you a negative vibe. Negative people give you stress and imbalances some hormones. So to avoid or control stress and anxiety stay away from negativity.
Top 10 Tips For Maintaining Good Mental Health
Running your own business can leave you with little spare time, but taking care of your mental health is an investment in you and your business. Start working through this list:
Good mental health is a state of well-being in which every individual realises his or her own potential, can cope with the normal stress of life, and can work productively and fruitfully, is able to make a contribution to his or her community.
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How To Cope With Anxiety And Depression
Anxiety and depression often go hand in hand. Heres what you need to know if they strike simultaneously.
Do you sometimes worry so much that it interferes with your everyday activities? Or feel so blue that it completely clouds your outlook? Do you often experience these or similar feelings together? Youre not the only one.
According to the Anxiety and Depression Association of America , anxiety disorders which include generalized anxiety disorder, panic disorder, and social anxiety disorder are the most common mental health problem among U.S. adults, affecting 18.1 percent of the population each year. And mood disorders which include major depressive disorder, bipolar disorder, and seasonal affective disorder are the leading cause of disability.
Moreover, the incidence of developing depression in addition to an anxiety disorder or vice versa is high. Many people with major depression also suffer from severe and persistent anxiety, notes Sally R. Connolly, LCSW, in Louisville, Kentucky. And some experts estimate that 60 percent of people with anxiety will also have symptoms of depression, according to the National Alliance on Mental Illness .
Other Relaxing Techniques And Therapies
A range of relaxation therapies and techniques available can help you de-stress and fight anxiety, stress, and depression. These relaxation techniques and therapies may vary from person to person and the outcomes depend on your faith in yourself and in God. Relaxing techniques and therapies may include.
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Getting Support For You
Make sure you get support for yourself when you are supporting someone else, as it can take a lot out of you.
Visit the Help someone page on depression.org.nz for more information.
“One of the most helpful things has been our determination to get through my daughters depression as a family. We spend a lot of time talking to each other and supporting each other. This has meant that we have never given up hope. The family has stayed together as a family unit and we are strong because of it.John
Procrastination As A Mental Health Symptom
The source of procrastination sometimes runs a little deeper than a difficulty regulating emotions.
If you live with anxiety, for example, you might spend a lot of time worrying about what specific tasks involve or feeling nervous about what could go wrong. These kinds of fears can absolutely lead to delay.
The link between anxiety conditions and perfectionism can also play a part in procrastination. When you dont believe you can do something perfectly, you might feel anxious about doing it at all and continually put it off instead.
Depression, which often wears away at energy and self-worth, can also involve procrastination. You might neglect certain responsibilities because you cant muster up the motivation to complete them, or because you doubt yourself and your skills.
Procrastination can also result from
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First Talk To Someone You Trust
Reach out to someone you trust krero with a friend, a whnau member, a workmate, someone at church, an elder or a health professional. They can just listen and be there for you. They may also give you advice and information, as well as practical support.
People who have been through depression and anxiety themselves can be especially helpful. There may be support networks, often run by and for people with experience of depression and anxiety in your area.
Go to mentalhealth.org.nz/get-help/in-crisis/support-groups/ to find out more.
“My father said only weak people seek help. But I knew I needed help. Now, how I stay well is by ringing friends and family.Gillian
Can Stress Be Positive
Research has shown that stress can sometimes be positive. It can make you more alert and help you perform better in certain situations.2 However, stress has only been found to be beneficial if it is short-lived.
Excessive or prolonged stress can contribute to illness such as heart disease3 and mental health problems such as anxiety and depression.4
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A Better Life Is Your Birthright
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Effects Of Stress On Depression
Stress can make you feel less able to maintain positive habits or coping strategies, which are important to managing depression. This can make symptoms of depression feel more intense. Interrupting a healthy routine can result in negative coping strategies, such as drinking or withdrawing from social relationships. These actions can result in further stress, which can then make depression symptoms worse.
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Create A Wellness Toolbox
A wellness toolbox is a set of tools that you can use to help soothe yourself when you are feeling down. The tools you find most helpful might not work for someone else so its important to carefully consider what things can help you feel your best. Cuddling your pet, listening to your favorite music, taking a warm bath, or reading a good book are just a few tools you might find helpful. Create a list of the activities you might try when youre feeling bad. Choose an activity to try when youre having a particularly rough time.
Why Is Dealing With Depression So Difficult
Depression drains your energy, hope, and drive, making it difficult to take the steps that will help you to feel better. Sometimes, just thinking about the things you should do to feel better, like exercising or spending time with friends, can seem exhausting or impossible to put into action.
Its the Catch-22 of depression recovery: The things that help the most are the things that are the most difficult to do. There is a big difference, however, between something thats difficult and something thats impossible. While recovering from depression isnt quick or easy, you do have more control than you realizeeven if your depression is severe and stubbornly persistent. The key is to start small and build from there. You may not have much energy, but by drawing on all your reserves, you should have enough to take a walk around the block or pick up the phone to call a loved one, for example.
Taking the first step is always the hardest. But going for a walk or getting up and dancing to your favorite music, for example, is something you can do right now. And it can substantially boost your mood and energy for several hourslong enough to put a second recovery step into action, such as preparing a mood-boosting meal or arranging to meet an old friend. By taking the following small but positive steps day by day, youll soon lift the heavy fog of depression and find yourself feeling happier, healthier, and more hopeful again.
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Perceived Stress Scale *
How stressful do you perceive events in your life to be? This scale helps to answer this. For example, people with higher scores on the PSS might be more vulnerable to symptoms of depression from stressful life events.
* You may take the test as many times as you like. The data is used to score your results and CAMH will not be able to link the results back to you in any way. CAMH stores results from all tests and may use the anonymous aggregate data from results to look at general trends in use of the test, general trends in overall results over time, average scores, and other similar patterns.
Te Taha Tinana Look After Your Physical Wellbeing
There are lots of ways you can look after your physical wellbeing:
- Go to a park, the beach or the bush to absorb the peacefulness and fresh air.
- Do something physical, like going for a walk, a run or a swim.
- Get your hands dirty in the garden.
- Get regular sleep.
- Cut back on alcohol and recreational drugs.
- Eat healthy meals.
“I cant wait to go have some exercise to know how good Ill feel afterwards.Vesna
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What The Expert Says
A depressed person is compromised in dealing with problematic situations, says Stacey Stickley, a licensed professional counselor practicing in Ashburn, Virginia. When a person is dealing with depression, things may seem more negative than they really are. Events that would have been taken in stride may seem more problematic or impossible to handle. The idea of taking action on things may require more of a persons resources, resources that are already compromised due to the depression.
Talk to your doctor about pharmacological options, or go talk to a counselor about evaluating and managing your symptoms, she says. Dont wait. Being proactive is important so you can maybe stop the downward slide sooner. Its easier to climb out of a shallow hole than one you have been slowly digging and tunneling into for several months.