Don’t Suffer In Silence
Get support, whether from family, friends, your academic advisor, campus counseling center, or a trusted online community. A heart-to-heart talk with someone you trust can help you get rid of toxic feelings and may even give you a fresh perspective.
If these steps don’t bring relief, or if you are still unable to cope and feel as if the stress is affecting how you function every day, it could be something more acute and chronic–like depression. Don’t let it go unchecked!
Try A Walk Around The Block
According to 2019 research, 2.5 hours of exercise each week can help relieve both depression and anxiety. Exercising outside also appeared to offer more benefits than exercising indoors.
Physical activity can help naturally boost your mood by prompting the release of happy hormones in your brain.
That said, exercising when living with depression or anxiety can be a challenge. If youre able to exercise, it can help to start with small activities you can incorporate into your routine, such as:
- a walk around your neighborhood after dinner
Is Anxiety Or Depression The Same
Feeling anxious or depressed continuously for no apparent reason means you may have a mental-behavioral disorder. Either depression or stress can lead to anxiety disorder and panic attacks. Its not unusual to suffer from both conditions simultaneously. Studies on mental and behavioral health show that more than half of those diagnosed with depression also exhibit an anxiety disorder.
Both depression and anxiety are serious but treatable illnesses. Medically, both conditions require the same medications to ease the symptoms. Common symptoms of both conditions are:
- Nervousness and problems concentrating
- Feeling overwhelmed by daily tasks and personal interactions
If these feelings persist longer than two weeks and interfere with your daily activities, there is a significant chance that you are most likely experiencing depression.
You May Like: How To Test Your Stress Level
Where To Find Treatment
Most treatment providers for anxiety-related disorders can be found in hospitals, clinics, private or group practices. Some also operate in schools . There is also the growing field of telehealth in which mental health workers provide their services through an internet video service, streaming media, video conferencing, or wireless communication. Telehealth is particularly useful for patients that live in remote rural locations that are far from institutions that provide mental health services. Mental health providers that work in telehealth can only provide services to patients currently located in the state in which the provider is licensed.
Looking After Someone Who Has Depression
If you’re close to someone with depression, their condition can affect you too. Your relationship, and family life in general, can be strained, and you might not know what to do or how to help.
Talking about the situation can help. Finding a support group, or talking to other people in a similar situation, can make it easier to cope. If the condition is causing difficulties in your relationship with your partner, you could contact a relationship counsellor who can talk things through with both of you.
When suffering from depression, men are less likely to ask for help than women. They’re also more likely to turn to drugs and alcohol to cope with the symptoms.
Recommended Reading: How To Deal With Anxiety Depression And Stress
The Relationship Between Burnout Depression And Anxiety: A Systematic Review And Meta
- Department of Educational & Social Policy, School of Social Sciences, Humanities and Arts, University of Macedonia, Thessaloniki, Greece
Background: Burnout is a psychological syndrome characterized by emotional exhaustion, feelings of cynicism and reduced personal accomplishment. In the past years there has been disagreement on whether burnout and depression are the same or different constructs, as they appear to share some common features . However, the results so far are inconclusive and researchers disagree with regard to the degree to which we should expect such overlap. The aim of this systematic review and meta-analysis is to examine the relationship between burnout and depression. Additionally, given that burnout is the result of chronic stress and that working environments can often trigger anxious reactions, we also investigated the relationship between burnout and anxiety.
Method: We searched the online databases SCOPUS, Web of Science, MEDLINE , and Google Scholar for studies examining the relationship between burnout and depression and burnout and anxiety, which were published between January 2007 and August 2018. Inclusion criteria were used for all studies and included both cross-sectional and longitudinal designs, published and unpublished research articles, full-text articles, articles written in the English language, studies that present the effects sizes of their findings and that used reliable research tools.
Electroconvulsive Therapy Electric Shock Treatment
If you have severe depression and other treatments, like medication, haven’t worked, ECT might be recommended for you.
When receiving ECT, you will be given an anaesthetic and medication that relaxes your muscles to begin with. Electrodes will be placed on your head that give an electrical “shock” to your brain.
ECT is given over a series of sessions, normally twice a week for three to six weeks.
ECT can cause side effects including nausea, headaches, aches in the muscles and memory problems.
Most people find that ECT is good for relieving severe depression, but the beneficial effects tend to wear off when several months have passed.
Recommended Reading: Does Stress Make Ulcerative Colitis Worse
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.
Aleksei Morozov/iStock
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 .
RELATED: Black Mental Health: Fighting Stigma and Building Trust
Prevention And Coping With Anxiety
All human beings experience anxiety. In many cases, anxiety can have some beneficial and adaptive qualities such as pushing one to study for an upcoming difficult exam or propelling a person to flee from danger. Although experiencing some anxiety with life stressors and worries is normal, sometimes it can be difficult to manage and can feel overwhelming. Below we provide a list of tips and strategies to help individuals prevent anxiety from reaching a diagnosable level. Even though not everyone will struggle with a diagnosable anxiety disorder, learning strategies to aid in relief from anxiety and to manage the “normal” anxiety experienced in everyday life can help you live the life you desire.
Learning Relaxation Strategies
Mindfulness, Meditation, and Yoga
Exercise, Healthy Diet, and Rest
Awareness and Identifying Triggers
- It could be helpful to have a journal that you use to track your stressors, mood, thoughts, and behaviors that are impacted by anxiety. This will further help you identify the cause of your anxiety and notice when you may be engaging in unhelpful thoughts that only increase your anxiety.
Supportive Friendships & Family/ Contact a Therapist
Read Also: What Do You Do When Your Stressed
Types Of Care Providers
There are a number of different types of licensed mental health providers that can treat the range of anxiety and other related disorders.
Primary Care Physician
Many patients first report symptoms to their primary care physician. Primary care physicians will administer a thorough physical exam to rule out hormonal imbalances, side effects of medications, and certain illnesses. If the symptoms are not due to other conditions, the physician may diagnose the patient with anxiety and therefore refer the patient to a psychologist or psychiatrist. Physicians practice in hospitals, clinics, and private practices.
Clinical Psychologist
A licensed mental health specialist with a doctorate in clinical psychology who treats emotional, mental, and behavioral problems. Clinical psychologists are trained to provide counseling and psychotherapy, perform psychological testing, and provide treatment for mental disorders. They generally do not prescribe medications however, Illinois, Louisiana, and New Mexico are the only states that allow psychologists to prescribe. It is common for clinical psychologists to work in conjunction with a psychiatrist and /or a PCP who provides the medical treatment for the patients while the psychologists provide the psychotherapy. Clinical psychologists can be found at hospitals, schools, counseling centers, and group or private health care practices.
Psychiatrist
Psychiatric Nurse
Clinical Social Worker
Tips For Reducing Stress Anxiety And Depression
As a first line of defense against stress, anxiety or depression, there are several lifestyle changes you can try to see what helps. Here are some helpful tips to keep in mind:
-
Reduce stressors : Sometimes its easy to pinpoint whats overwhelming you a specific project, taking on too many tasks, etc. See if you can take a few responsibilities off your plate. Or, at least, break up projects into more manageable chunks.
-
Take care of your body : When your body is depleted, its more susceptible to getting overstressed. Make it a priority to get a good nights sleep, eat a healthy diet, exercise regularly and stay hydrated. By taking care of your body, you empower it to feel better.
-
Do something fun : Sometimes just mixing up routine to get out of the house and have fun can make a huge difference in your outlook on life. Go out with friends, take a walk or do something else you enjoy.
Read Also: Why Am I So Stressed All The Time
Try To Eat Balanced Meals
Nourishing your body with whole foods, including fruits, vegetables, lean protein, and whole grains, can help you get the nutrition you need and it could also help improve your symptoms.
Caffeine, refined sugars, and processed foods, on the other hand, could potentially worsen symptoms of both anxiety and depression.
You dont need to cut these out of your diet entirely, but try to balance them with nutrient-dense foods when possible.
Summary Of Main Findings
During the last decade, research regarding the relationship of burnout and depression, and burnout and anxiety, has grown. As we observed from our database search on the studies that measure the aforementioned relationships, the research in this field of area has increased in recent years, with the majority of the studies being conducted during the last year . The interest on clarifying these relationships appears to be growing stronger and by conducting the present meta-analysis we wanted to clarify whether there is an overlap between burnout and depression, and an overlap between burnout and anxiety. Overall, burnout research is growingparticularly when it comes to small-scale occupational studies, but the research tends to be varied, and applies a range of different instruments to measure burnout . It is possible that employees who have been diagnosed with a depressive and/or an anxiety disorder might also suffer from burnout . Indicatively, Maske et al. found that 59% of individuals who have been diagnosed with burnout they were also diagnosed with an anxiety disorder, 58% with an affective disorder, i.e., depression or a depressive episode and 27% with a somatoform disorder. In other words, the similarities between burnout and depression and burnout and anxiety might lead to false diagnosis or it is possible that burnout might be overlooked on the account of these similarities, resulting in false treatments of the individuals who suffer from it.
Read Also: How To Stop Being Stressed
Anxiety And Depression Differences:
While excessive stress is the reason for anxiety and depression, it typically disappears when the relevant stressors disappear. However, chronic stress often escalates into worry or depression, which is why its important to eliminate or reduce stress at the initial stage.
Both anxiety and depression are outcomes of chronic stress. However, anxiety is generally considered a high-energy state, whereas depression a low-energy state. In short, a depressed individual often experiences a lot of anxiety, possibly even to the extent of having mild to severe panic attacks.
Treating Anxiety & Depression
Having anxiety or depression can limit your capacity to participate in life. And battling both issues at the same time can feel incredibly overwhelming and exhausting.
You might feel extremely tired but find that you cant put down certain thought spirals or stop catastrophic thinking. Maybe you feel so exhausted and caught by the whole experience that you just have no idea what to do next.
Recognizing just how often these disorders co-occur urges us to consider tools and approaches that target them simultaneously, effectively helping with anxiety and depression at the same time.
When it comes to caring for your mental health, its crucial to recognize that you have choices.
These are a mix of professional treatments, lifestyle modifications, and self-management tools proven to help with depression and anxiety symptoms.
Recommended Reading: How To Lose Weight Gained By Stress
Can Anxiety And Depression Be Treated Together
Yes. No one has to suffer from anxiety disorder or depression, and certainly not both. People with anxiety disorder should speak with a psychiatrist, therapist, or other healthcare professional about their symptoms and start treatment as soon as possible. If you suspect you have both anxiety and depression, Connolly recommends getting a thorough evaluation from a psychiatrist as a first step. “It’s really crucial for people with both to have a good assessment to rule out bipolar disorder,” she says.
Important: If you or someone you know needs help coping with anxiety or depression, call the National Suicide Prevention Lifeline at 800-273-TALK . The Crisis Text Line also provides free, 24/7, confidential support via text message to people in crisis when they text to 741741.
Diagnosing And Treating Depression
There’s no physical test for depression.
If you experience depression symptoms most of the day, every day, for more than two weeks, you should visit your GP. This is especially important if:
- you have symptoms of depression that aren’t getting any better
- you have thoughts of self-harm or suicide
- your work, relationships with friends and family, or interests are affected by your mood
It can be hard for people with depression to imagine that anything can help them but the sooner you seek help, the sooner the symptoms start to get better.
Your GP may examine you and perform blood or urine tests to make sure there isn’t another condition causing your depression symptoms, like an underactive thyroid.
When you see your GP, they’ll try to find out if you have depression by asking you questions. These are likely to be about your health, how you’re feeling, and how that is affecting you mentally and physically.
Telling your doctor your symptoms and the affect they are having on you will help your GP to tell if you have depression, and how severe the condition is. It’s important to be as open as possible.
Your conversation with your GP will be confidential. This rule can only be broken if your GP thinks there is a significant risk of harm to you or others, and that telling a family member or carer would make that risk lower.
Recommended Reading: Can You Get Disability For Stress
Depression And Drugs And Alcohol
“Drowning your sorrows” is actually a bad idea when it comes to depression. Alcohol is categorised as a “strong depressant” which can make depression worse, and drinking or taking drugs to cope can lead to a downward spiral by having a negative affect on other parts of your life.
There’s evidence that cannabis can cause depression, particularly in teenagers, even if it helps you relax.
Combining Psychotherapy And Drugs
Patients with anxiety or depression sometimes find that combining psychotherapy with medication offers the most complete relief. A randomized controlled trial, the Stepped Care for Affective Disorders and Musculoskeletal Pain study, suggests that a combination approach might also work for people suffering pain in addition to a psychiatric disorder.
The trial enrolled 250 patients with chronic pain in the lower back, hip, or knee. Participants also had at least moderate depression, as measured by a standard clinical instrument. One group was assigned to 12 weeks of antidepressant therapy followed by a 12-week pain self-management intervention based on principles of CBT. In the “usual care” group, which served as a control, researchers informed participants that they had depression and should seek advice or treatment. Results were considered significant if participants reported at least a 50% reduction in depression severity and at least a 30% reduction in pain. At the 12-month mark, both depression and pain were significantly reduced in 32 of 123 intervention patients , compared with 10 of 127 usual care participants .
Read Also: How Does Exercise Relieve Stress
Types Of Anxiety Disorders
Anxiety disorders can be categorized into various types, some of which are:
1. Phobia It is the condition where a person has excessive fear about a person, situation, or object
2. OCD- It means Obsessive-Compulsive Disorder. It is characterized by repetitive actions which cannot be stopped.
3. Panic Disorder- Panic disorder refers to occasional panic attacks at irrelevant times. The person also lives in fear of another panic attack.
4. Separation Anxiety Disorder- It is the fear of separation from loved ones.
5. Hypochondriac- It is the condition in which a person is constantly anxious about his health.
6. PTSD refers to Post-Traumatic Stress Disorder. It occurs after a traumatic event.
