Depression and anxiety are not mutually exclusive. Firstly, people often feel sad and anxious at the same time. This is inevitable and normal. However, when these two feelings become chronic, they can become diagnosable disorders. They can — and often do — co-exist. For example, it’s not unusual for a major depressive disorder to accompany panic disorders.
Despite the different perceptions of depression and anxiety, they share many symptoms. Sure, anxiety is often associated with jumpiness. The word “depression” evokes images of sadness and gloom. Even so, they’re more alike than most people realize. It’s important to understand this and seek the help you need.
Overlapping Symptoms of Depression and Anxiety
As many as 85 percent of people with depression are also struggling with an anxiety disorder. These two conditions are sometimes called two sides of the same coin. So much so, that some health professionals call this syndrome “mixed anxiety-depressive disorder” (MADD). Here is a sampling of the symptoms anxiety and depression may have in common:
Eating disturbances: Are you suddenly eating more or less? Are you experiencing unexplained weight changes? If so, these might be red flags.
Sleep problems: Sleep issues can manifest in insomnia or a drastic increase in the amount of sleep you feel you need. Either extreme is worrisome.
Emotional pain: An underlying cause may be the combined negative effects of anxiety and depression. Both conditions can cause guilt, edginess, mood swings, and an overall sense of discomfort.
Feeling helpless: Both depression and anxiety will eat away at your self-esteem. You feel incapable of managing day-to-day functioning. As a result, you feel self-doubt and shame.
Besides overlapping symptoms, MADD can feature seemingly contradictory signs. You may experience excessive worry and emotional detachment. In the course of a single day, you can feel hyperactive and overwhelming fatigued. Whatever the symptoms, they must last for at least two weeks for them to warrant a potential diagnosis of depression and/or anxiety and/or MADD.
Self-Help for MADD
Acceptance
Accept the dual diagnosis and educate yourself on both conditions. Allow yourself to feel what you need to feel. You wouldn’t berate yourself for catching a cold or twisting an ankle. Mental issues are not about blame or shame.
Daily Self-Care Regimen
Regular Sleep Patterns: Do everything in your power to get to bed at the same time and wake at the same time. Your mental and physical health will be enhanced by such a routine.
Healthy Eating Choices: Avoid comfort foods and over-eating in general. Conversely, be sure you don’t go too long without eating. Keep yourself in a soothing never-starving-never-full state.
Exercise and Physical Activity: Movement is a very positive choice for emotional state. In addition, both depression and anxiety may convince you to isolate and stay home. Resist this urge — even if it’s just one walk a day to start.
Self-Compassion
Offer yourself the same amount of support and patience you’d give to a loved one. Imagine your best friend was struggling with MADD. How would you respond? Then, aim a similar amount of compassion inward. Be your own best friend.
Treating Anxiety and Depression Together
There are countless effective treatment options for anxiety and depression — separately or together. The path toward recovery begins with contacting a mental health professional. A skilled therapist will be your guide through this healing process. Together, you’ll identify underlying causes, triggers, and new coping skills.
If any of the above sounds familiar, I invite you to reach out today to schedule a free and confidential consultation. No one has to suffer from depression and anxiety alone. Let’s work together to get you back on track.