A Guide to Managing Depression and Anxiety With Real Medical Support
Are depression and anxiety impacting your daily life? Sometimes, finding the cause when you feel well can seem like a mystery. Since there is an overlap between anxiety and depression symptoms, the differences between the two must first be explored. With an accurate diagnosis and medical support, anxiety and depression treatments are possible.
Differences Between Depression and Anxiety
While many symptoms of depression and anxiety overlap, it is essential to note the differences for an accurate diagnosis. Furthermore, various other factors like substance abuse, alcohol dependency, and chronic pain can either mask or co-exist with mental health issues.
In the following, we will outline the context and scope of both mental health disorders for greater clarity.
Depression
Depression is a mood disorder affecting thoughts, feelings, and behaviour. It may cause someone to feel hopeless and sad, and to lose interest in activities they once enjoyed.
Depression goes deeper than just being sad. It can impact your relationships and your life. It can affect how someone behaves, thinks, and feels. It causes feelings of worthlessness, hopelessness, and suicidal ideation. Here are some common symptoms to watch out for.
Anxiety
Anxiety generates worry, uneasiness, or fear ranging from mild to severe. In a mental health context, anxiety is hard to manage, is an ongoing condition, and impacts daily life.
While experiencing stress and anxiety is normal from time to time, if it becomes overwhelming or persistent, it can negatively impact your physical and mental health. Here is a list of common symptoms.
How to Manage Anxiety and Depressive Disorders
Managing depression and anxiety can be challenging, yet relief is possible with effective treatments. If you have been diagnosed with these mental health issues, we provide tips to help you manage your symptoms.
1. Learn about anxiety and depression
Learn all you can about coping with anxiety or depression, as it can guide you on what to expect and how to cope. Discuss your condition with your healthcare professional. Learn what may be causing it and which treatments may work best.
Identify Triggers
What actions or situations cause stress or sadness in your life? Practise the strategies developed by your healthcare professional to help you manage and overcome feelings in these situations.
Create Healthy Boundaries
Know your limits. Self-awareness involves identifying emotional, physical, and mental limits by knowing what drains you or generates stress. Initiate clear, concise, and kind communication (“I” statements) with consistent enforcement for people who may occasionally test boundaries.
Refrain from over-explaining or excessive apologizing. Practice saying no without being aggressive. There may be push-back, but regularly enforcing boundaries will become a habit and teach others how you want to be treated. Boundaries are there to protect you, and prioritizing your mental health is okay.
The Importance of Depression and Anxiety Support Networks
Create a support network of family and friends; however, ensure they lift you and encourage you. While alone time is fine, don’t isolate yourself; otherwise, you may end up prolonging depressive symptoms.
2. Healthy lifestyle
Healthy diets are linked to symptom reduction. Diets rich in items like fruits, vegetables, fish, and whole grains can improve mood. However, more research may be needed to confirm the correlation.
Physical Activity
Additionally, create a routine of physical activity for most of the week. Exercise releases endorphins in the brain and reduces stress. It helps you remain healthy and improves your mood. Begin slowly, then gradually increase the intensity and amount of your activity.
The Importance of Quality Sleep
Insomnia is a common symptom in both anxiety and depression. However, not getting enough sleep can exacerbate the situation and lead to exhaustion. Also, avoid solving problems as you try to go to sleep. This activity will only feed anxiety and depression and make it more difficult to sleep.
Make getting a restful night’s sleep a priority. If you are unable to fall or remain asleep, consult your healthcare professional to explore your options.
3. Refrain from using recreational drugs, alcohol, and caffeine
These can increase anxiety. If quitting on your own is challenging, please consider joining a support group or working with a healthcare team to assist you. New Dawn Medical offers assistance for those diagnosed with co-occurring issues like substance abuse and alcohol.
Avoid smoking, alcohol consumption, and limit/reduce caffeine. All of these products are stimulants and can increase feelings of anxiety.
4. Adhere to your treatment plan and therapy options
Take all prescriptions as directed. Ensure you attend all therapy appointments and do all recommended assignments from your therapist. Consistency makes a difference, especially with medications and forms of behavioural therapy.
Cognitive Behavioural Therapy (CBT)
This method helps people overcome their symptoms by changing problematic behaviour and correcting irrational thoughts. By reaching a certain mindset, people learn to change how they approach various situations. It helps them to tolerate uncertainty and discomfort.
Psychotherapy (Talk Therapy)
Psychotherapy involves talking to a psychologist, psychiatrist, or mental health provider as a way of treating mental health concerns. It can be conducted within a family, individual, group, or couple setting. Furthermore, it benefits adults and children.
This therapy helps patients learn about their moods, thoughts, feelings, and behaviours. Additionally, it teaches coping skills.
Write Your Thoughts in a Journal
Writing about your personal life and thoughts is helpful for both you and your therapist. It can help identify sources of stress, triggers, and what makes you feel better. It also provides an outlet to explore your feelings.
Utilize Relaxation Techniques and Stress Management
Meditation, yoga, and visualization techniques can be forms of relaxation to ease anxiety.
Activities
Don’t wait to do something when you feel like it or are in the mood. Complete a healthy activity each day or develop a hobby. Ensure that you complete these activities with a good attitude. Practice gratitude; take note of things that went well, not what went wrong. Keep a gratitude journal.
Lastly, know that being grateful for the good things in your life does not mean you must discount issues.
Practice Mindfulness
When doing activities, try to stay in the present and enjoy them rather than get caught up in self-judgement. You may not be able to fully turn off the thoughts, but if you notice a shift, you can gently bring yourself back into the present.
Contact New Dawn Medical For More Information
Since mental health issues can co-exist with substance use, chronic pain, and alcohol addiction, we can assist you in recovery. We can help you regain your life in addition to receiving anxiety and depression treatment for a more complete recovery plan.
Call us toll-free at 1-833-456-DAWN, email us at info@newdawnmed.com, or contact us here to see how we can help you.
