Depression and anxiety are the most common mental health disorders affecting our population, and they often go hand-in-hand. Roughly 60 percent of people battling anxiety will also have symptoms of depression, and the same goes vice versa, with depression often yielding way for anxiety and stress.
In recent years, cases of anxiety and depression have skyrocketed, particularly amongst youth. Between a global pandemic, political and social turmoil, an unstable economy, school safety concerns, and the continuous rise in social media use, teenagers and young adults have had a lot to navigate. The problem is, many young people haven’t been taught the skills needed to properly cope.
Perhaps that is why you are here now. You may be looking for ways to deal with your anxiety and depression, or seeking tips for how to overcome the difficult symptoms. You may want to uncover the triggers of your anxiety and depression, but are unsure where to start. You are not alone.
Turnbridge is a recognized mental health treatment provider for teenagers and young adults. Below, we unpack the cyclical nature of these disorders, as well as offer advice on how to cope with anxiety and depression in an effective, holistic, and practical way.
Understanding Anxiety and Depression
In order to get to the root of your anxiety and depression, and really overcome these disorders, it’s important to take time to understand them first.
Anxiety is a mental health condition marked by excessive worry and fear. Those struggling with anxiety get nervous about everyday situations, experiencing feelings of panic as well as physical symptoms like heart palpitations, sweating, or difficulty breathing. While occasional anxiety is a normal response to stress, persistent or overwhelming anxiety that disrupts one’s life is typically indicative of an anxiety disorder. There are several types of anxiety disorders, often characterized by general or specific fears.
Common causes of anxiety include:
- Chronic and persistent stress
- Family history of anxiety disorders
- Pressure to succeed or fit in
- Comparison culture, thanks to social media
- Worries about personal safety
- History of trauma, abuse, and/or neglect
- Chemical imbalances in the brain
Depression is a mental health disorder that is characterized by persistent feelings of sadness and hopelessness. Those who are depressed typically lose interest in activities and have trouble with everyday functioning. This is because depression affects a person’s energy, sleep, appetite, concentration, and physical well-being. Unlike temporary low moods, which are normal from time to time, depression lasts weeks or longer.
Common causes of depression include:
- Genetic history of depression
- Trauma, loss, or abuse
- Significant life changes
- Chronic stress
- Chronic pain
- Negative thought patterns
- Low self-esteem
- Loneliness and isolation
Learn more about the causes of anxiety and depression here.
Anxiety and depression have a complex, cyclical relationship. While either disorder can come first, depression and anxiety each have the power to trigger or worsen the other’s symptoms.
For example, a person with depression might isolate themselves for days on end. They might not feel their best and avoid social situations as a result. Over time, this could lead them to feel anxious about how others perceive them. It could also lead them to feel anxious about what they are doing with their life and what the future holds for them, simply because they lack the energy and motivation to get out of the house.
Alternatively, someone with an anxiety disorder may be victim to overthinking and over-analysis. They might constantly stir up worst-case scenarios and get overwhelmed by the possible consequences. The more they do this, the more they might feel strained mentally. They might struggle to find peace and happiness. And, over time, this can drain their energy and motivation, and lower their overall quality of life, leading to symptoms of depression.
Do these situations sound familiar? As complex and cyclical as these disorders are, there is good news. Anxiety and depression are very treatable and can be managed with proper care.
Strategies for Managing Anxiety and Depression at Home
If you are struggling with persistent feelings of sadness and anxiousness, and it’s starting to affect your quality of life, there are steps you can take to cope with these symptoms at home. Coping strategies for anxiety and depression generally evolve around creating more structure in your life, finding outlets to channel negative thoughts, and making lifestyle changes to create the healthiest version of you.
Here are five tips for overcoming anxiety and depression at home:
- Establish a routine (and stick to it).
There are so many benefits to having a routine, whether or not you are struggling with your mental health. Routine creates structure, and structure can give you a sense of stability and predictability. This is especially helpful for people battling depression and anxiety. Having a set, daily schedule—involving regular wake and rest times, meal times, and self-care routines—can help the days feel more manageable and your tasks more attainable. Having a routine can also be very grounding when you’re feeling overwhelmed.
- Get moving.
As part of your daily routine, physical activity should always be a part of it. Exercise has been scientifically proven to improve mental health, as it releases endorphins or the “feel-good” hormones that reduce stress. Any stretch of physical activity can be good for the mind. Walking, jogging, swimming, yoga, cycling, weightlifting, or even dancing are all great options to boost your mood and, in turn, your overall well-being.
- Get outside.
Movement is great for your mental health, but stepping outside also has its own benefits. Whether you are going for a hike or simply taking your lunch in the sun, just a few minutes spent outdoors has the power to reduce anxiety, improve mood, increase energy levels, and enhance a person’s overall cognitive function. For those battling anxiety and depression, nature can be therapy in many ways.
- Prioritize healthy eating and sleep.
Mental health and physical health are deeply connected, and how you choose to fuel your body will ultimately play into your mental health state. With that in mind, we recommend choosing whole foods that provide your body with powerful nutrients like tryptophan, omega-3s, complex carbohydrates, and other brain-boosting vitamins.
On top of fueling your body with food, make sure you give your body enough time to restore and recharge at the end of each day. Teenagers and young adults need between 8 and 10 hours of sleep each night, in order to encourage healthy brain development, emotional regulation, and stable mental health.
- Find healthy outlets to channel your negative thoughts.
As hard as it might be to find satisfaction in your life right now, try to think about things you enjoy or used to enjoy. Think about creative outlets you can use to channel your negative behaviors or escape your negative thought patterns, like writing, art, and music. Many people coping with anxiety and depression use their journal as a place to unpack their emotions and find everyday moments of gratitude. This can be a powerful tool in overcoming darkness and rediscovering a happy place.
Additionally, once-loved hobbies can be a healthy outlet for your depression and anxiety. Crafting, yoga, design, reading, and cooking are all great examples of ways you can channel your energy into something you’re passionate about.
If you are unsure what to do to get that sense of relief, you might also try more traditional methods of mindfulness, meditation, and relaxation. Doing breathing exercises, for example, can help you feel more grounded in moments of overwhelm and anxiety.
- Build a support network.
Social support is crucial in managing your mental health. If you have someone you trust, try sharing your feelings and experiences with them. This might be trusted friends or family, a mentor, teacher, or coach, or even your school counselor. You might also consider joining a support group where you can connect with other peers who understand what you’re going through. Talking about your experiences can help lift an incredible weight off your shoulders, and give you a safe place to turn when you’re feeling scared or alone.
- Seek professional help.
Therapy can be monumental when dealing with depression and anxiety. And therapy does not need to look the same for everyone! A therapist will create a customized treatment plan that’s tailored to your individual needs. For example, you may benefit from cognitive behavioral therapy (CBT), a type of talk therapy that has been incredibly effective for teens and young adults. You might also discuss your options for medication, which can be prescribed by a doctor to help alleviate difficult symptoms.
Professional Treatment for Anxiety and Depression
When depression and anxiety are not addressed or treated, they can lead to worsening symptoms and consequences. Teens and young adults who are struggling might, over time, develop other mental health or substance use related issues. Their negative thought patterns and perceptions might eventually disrupt their academic performance, professional success, social life, physical health, and overall quality of life. Worst of all, untreated anxiety and depression can lead to thoughts of suicide.
For this reason, professional intervention is recommended.
If you are struggling to deal with anxiety and depression, and these disorders are getting in the way of your everyday life, please do not hesitate to ask for outside help. Mental health professionals are specially trained to treat conditions like these, and will offer you a personalized care plan as well as coping skills and strategies.
There are many different types of therapies for anxiety and depression, as well as different types of treatment providers. It’s important to find a place in which you feel safe, with a provider who you can trust. If you are unsure who to call, you can always contact Turnbridge as a starting point.
Turnbridge is a mental health treatment provider working specifically with teenagers and young adults. We are experts in co-occurring mental health disorders and the complicated relationship between anxiety and depression. We can speak with you, confidentially and pressure-free, to help you determine the best possible next step. Call 877-581-1793 to learn more.
Remember, seeking professional help is not a sign of weakness. It is, however, an important step toward recovery. With the right support, you can learn how to overcome anxiety and depression, rebuild your confidence, and fulfill a balanced, gratifying life.