04 Aug Strategies for Managing Anxiety and Depression in Daily Life
Introduction
- Did you know the Canadian Mental Health Association reports that approx 1.6 million people suffer from an anxiety disorder in Canada alone? In addition, approximately 2 million people in Canada suffer from depression according to the Centre for Addiction and Mental Health.
- It is not uncommon for someone to be diagnosed with both anxiety and depression. Not only do they share common symptoms, but anxiety can lead to depressive thoughts which can also lead to more anxiety, creating a vicious cycle of mental health struggle. Anxiety and Depression can significantly affect daily life as symptoms contribute to difficulties at work, social interactions, and overall quality of life. It is important to understand and get ahead of your symptoms so they don’t take over your life.
- In this blog, we will provide a brief description of anxiety and depression and share some daily actionable strategies to manage these symptoms so that you can enjoy your life.
Understanding Anxiety and Depression
- Let’s start by defining anxiety and depression. Anxiety – Anxiety is characterized by excessive worry, fear, or nervousness that is disproportionate to the actual situation. It can manifest as generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and other specific phobias.
- Depression: Depression, or major depressive disorder (MDD), is a characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in activities. It affects how a person thinks, feels, and behaves.
- Although anxiety and depression share some symptoms such as difficulty concentrating, irritability and difficulty sleeping, they do have some key differences.
- Symptoms of Anxiety
- Excessive worry or fear
- Muscle tension
- Resltessness or feeling on edge
- Rapid heartbeat or palpitations
- Sweating
- Trembling
- Irritability
- Sleep disturbances
- Symptoms of Depression
- Persistent sad or empty mood
- Loss of interest or pleasure in activities
- Significant changes in weight loss or gain, or loss of apetite
- Difficulty sleeping or sleeping too much
- Fatigue or loss of energy
- Feelings of worthlessness or excessive guilt
- Difficulty concentrating or making decisions
- Recurrent thoughts of death or suicide
- Anxiety can interfere with daily activities, making it difficult to complete tasks at work or school, maintain relationships, and engage in social activities. Physical symptoms such as headaches or stomachaches can also impair functioning. Chronic anxiety can lead to avoidance behaviors, reducing engagement in enjoyable activities. It can cause significant distress and impair one’s overall well-being, leading to a diminished quality of life.
- Depression can cause significant impairments in daily functioning, including reduced productivity at work or school, difficulty maintaining personal hygiene, and challenges in managing daily responsibilities. Social withdrawal is common, leading to strained relationships. Depression often leads to a marked reduction in quality of life, with individuals feeling disconnected from activities and people they once enjoyed. Persistent feelings of hopelessness and worthlessness can further deteriorate one’s sense of well-being and life satisfaction.
Professional Help
- Therapy: Cognitive and mindfulness-based therapies such as CBT, DBT and ACT can reduce physical symptoms of anxiety and provide you with strategies to identify unhelpful thoughts that contribute to your anxiety and depression. Working with a therapist provides you with a safe place to explore your deepest concerns and be supported in your growth.
- Medication: Anxiety and Depression are linked to imbalances in neurotransmitters in the brain, such as serotonin, norepinephrine, and dopamine. They also involve the dysregulation of the body’s stress response system. A consult with a doctor can help to rule out any other medical conditions contributing to symptoms of anxiety and depression and also to provide medications that can support recovery.
- Support Groups: Group therapy can be a powerful tool in the treatment of anxiety and depression providing emotional support, practical coping strategies, and a sense of community that can enhance individual therapy and medication.
Lifestyle Changes
- Exercise: Exercise can improve anxiety and depression symptoms by releasing endorphins and other natural brain chemicals that enhance mood and by reducing the body’s stress hormones, such as cortisol. Additionally, regular physical activity can improve sleep, boost self-esteem, and provide a healthy distraction from negative thoughts.
- Diet: Proper nutrition can improve anxiety and depression symptoms by ensuring the brain receives essential nutrients like omega-3 fatty acids, vitamins, and minerals that support neurotransmitter function and mood regulation. A balanced diet also helps stabilize blood sugar levels, reducing mood swings and energy fluctuations that can exacerbate these conditions.
- Sleep: Adequate sleep can improve anxiety and depression symptoms by allowing the brain to process emotions and stress, leading to better emotional regulation and resilience. Quality sleep also restores energy and cognitive function, reducing fatigue and improving overall mood and mental clarity.
Mindfulness and Relaxation Techniques
- Mindfulness: Mindfulness helps anxiety and depression by promoting awareness and acceptance of the present moment, which reduces rumination and negative thought patterns. It also enhances emotional regulation and stress response, leading to improved mental well-being and resilience.
- Relaxation Techniques: Guided imagery and progressive muscle relaxation can improve anxiety and depression by reducing physical tension and promoting a state of deep relaxation, which decreases stress and enhances overall emotional well-being. These techniques also help shift focus away from negative thoughts, fostering a sense of calm and mental clarity.
Building a Support System
- Family and Friends: Isolation and withdrawl often worsen anxiety and depression. Remember that sharing your struggles can provide comfort, understanding, and practical help, fostering a sense of connection and reducing feelings of isolation.
- Communication: It is difficult for others to help when the do not know what you need. Learn to communicate your needs effectively and be willing to ask for help when you need it.
- Professional Support: Don’t be afraid to seek professional support. Working with a professional can provide support, give you new insight, and provide you strategies that will help you reach your goals and reduce the impact your symptoms have on your day to day life.
Setting Realistic Goals
- Goal-Setting: Start small and set goals that are realistic and achieveable. Even if you start with getting out of bed every day, or having a shower, make sure you are setting yourself up for success.
- Progress Tracking: Track your progress. Especially in times of difficulty or struggle, it is difficult to remember the success we have made. Keep a journal or notebook and track your success. Celebrate small victories and allow yourself to soak in the feelings of reaching your goals.
- Flexibility: Expect that you will fail and be willing to speak to yourself compassionately when you do. Success is not always linear, but as long as you keep trying, you will see results.
Conclusion
- Recap: If you are struggling with symptoms of anxiety or depression, remember that you are not alone and you don’t have to struggle alone. Reach out for support by sharing with others, communicating your needs and seeking professional help if needed. Exercise self-compassion and keep working towards small goals in your fitness, nutrition or sleep habits. Keep track of what’s working, celebrate your success and learn from your failures.
- Encouragement: If you are reading this, you may already be experiencing symptoms of anxiety or depression that are negatively impacting your life. With support, you can reduce the impact your symptoms have on your life and start living the life you love.
- Call to Action: Start today by deciding to focus on one thing that will improve your anxiety or depression symptoms. That might mean sharing with a friend or family member what you are going through, reaching out for support, or working towards one small goal. Our counsellors are ready to help you get started. Book an initial appointment today by clicking below.
Additional Resources
- Books and Articles: The Happiness Trap,
- Websites and Apps: mood meter, head space, calm
- Hotlines: Include contact information for mental health hotlines and emergency services.
About the Author
- Ashley Shaw is a Registered Psychologist and the founder of Still Waters Psychology. She is passionate about helping others build resilience and gain confidence in their abilities to handle the challenges that life brings.
- For more info visit www.stillwaterspsych.com
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