(Tiny Tips) – Do you sometimes worry so much that it interferes with your daily activities? Or are you feeling so frustrated that it’s completely affecting your outlook? Do you often experience these or similar feelings together? You’re not the only one.
According to the Anxiety and Depression Association of America (ADAA), anxiety disorders (including generalized anxiety disorder, panic disorder, and social anxiety disorder) are the most common mental health problem among U.S. adults, affecting 18.1% of the population each year. Mood disorders, including major depressive disorder, bipolar disorder, and seasonal affective disorder, are leading causes of disability.
Furthermore, in addition to anxiety disorders, there is a high frequency of depression and vice versa. Sally R. Connolly, LCSW, of Louisville, Ky., notes that many people with major depression also experience severe and persistent anxiety. Some experts estimate that 60 percent of people with anxiety disorders also have symptoms of depression, according to the National Alliance on Mental Illness (NAMI).
Anxiety and depression: What might be the connection?
Although they are clearly not the same emotional state, mental health research shows that depression and anxiety often coexist because they may be caused by the same or similar factors. According to a May 2020 article published in the American Journal of Psychiatry, these overlapping reasons may include:
- Genetic factors Genetic factors account for 40% of susceptibility to depression and anxiety symptoms, 60% of which are caused by environmental, non-genetic factors. “Anxiety disorders in particular, which are more severe than depression, often have a family history, so “we thought there might be a genetic predisposition to this,” Connolly explained.
- Environmental factors, also known as social factors, include experiences such as childhood trauma or neglect, as well as current stressors such as relationship difficulties, unemployment, social isolation, and physical illness. According to the National Institute of Mental Health (NIMH), people with post-traumatic stress disorder (PTSD), an anxiety disorder, are particularly vulnerable to depression.
- Pain Harvard Health notes that chronic pain, particularly disabling pain syndromes such as fibromyalgia, irritable bowel syndrome (IBS), low back pain, headaches, and nerve pain, are closely linked to psychological distress such as anxiety and depression. In fact, research shows that “pain shares some common biological mechanisms with anxiety and depression.”
Ultimately, Connolly said, at its core, dual disorder is “a cycle.” “When you become anxious, you tend to dwell on a worry or problem and feel bad about it. You then feel like you’ve failed and develop depression.” Likewise, she adds, “Depressive People often feel anxious and worried, so one factor may trigger the other.”
Symptoms of anxiety and depression
According to the current Diagnostic and Statistical Manual of Mental Disorders (DSM-V), the standard classification of mental disorders used by mental health professionals in the United States, anxiety and depression can present with several common symptoms, including but not limited to:
- Fatigue easily
- Difficulty concentrating or having empty thoughts
- Irritability
- Sleep disturbance (difficulty falling or staying asleep; restlessness, unsatisfactory sleep quality)
Other signs that a person may have both anxiety and depression include:
- Persistent, irrational fears and worries
- Physical symptoms, such as rapid heartbeat, headache, hot flashes, sweating, stomach pain, and/or difficulty breathing
- Dietary changes, too much or too little
- Persistent feelings of sadness or worthlessness
- Loss of interest in hobbies and activities
- Can’t relax
- Panic attack
Can anxiety and depression be treated together?
Yes. No one has to suffer from anxiety or depression, let alone both. People with anxiety disorders should discuss their symptoms with a psychiatrist, therapist, or other health care professional and begin treatment as soon as possible. If you suspect you have both anxiety and depression, Connolly recommends a thorough evaluation as the first step: seeing a psychiatrist. “For people who suffer from both anxiety and depression, it’s important to get a good evaluation to rule out bipolar disorder,” she says.
According to a study published in the World Journal of Psychiatry in December 2015, effective treatment strategies often include a combination of talk therapy (psychotherapy), medication, and certain lifestyle changes. These can include:
- Cognitive Behavioral Therapy (CBT) CBT focuses on teaching people to challenge their negative thoughts and use coping strategies and relaxation techniques to reduce stress. In addition to being an established treatment for anxiety and depression, cognitive behavioral therapy is the most researched psychotherapy for pain management, according to Harvard Health.
- Interpersonal Psychotherapy (IPT) IPT focuses on the connection between symptom onset and current interpersonal problems, such as unresolved grief, relationship disputes, and social isolation or withdrawal.
- Antidepressant Medication Antidepressants include selective serotonin reuptake inhibitors (SSRIs) such as Celexa (citalopram), Prozac (fluoxetine), Lexapro (etalopram), Paxil (paroxetine), and Zoloft (Sertraline). SSRIs are often used in conjunction with CBT and other forms of psychotherapy to treat more severe anxiety and depression. Other options include serotonin and norepinephrine reuptake inhibitors (SNRIs), including Cymbalta (duloxetine), Effexor (venlafaxine), and Pristiq (desvenlafaxine).
- According to the Mayo Clinic, Exercise can also help reduce symptoms of depression and anxiety, although why isn’t entirely clear. One reason may be that training releases feel-good substances in the brain, thereby increasing your happiness. Another reason might be that it distracts you from worries, fears, and other negative thoughts. ADAA states that no matter the cause, just 10 minutes of walking can relieve symptoms.
- Relaxation Techniques Mindfulness meditation, a method of training your brain to slow down thoughts, release negative emotions, and calm the mind and body by sitting quietly and focusing on your breathing, can relieve symptoms of anxiety and depression and improve quality of life, according to March 2014 A major research review published in JAMA Internal Medicine.
Important: If you or someone you know needs help coping with anxiety or depression, call the National Suicide Prevention Lifeline at 800-273-TALK (8255). The Crisis Text Line also provides free, 24/7, confidential support via text message to people in crisis when they text to 741741.