There is no shortage of things to feel anxious and depressed over and, at the same time, joy and hope are just as near. As 2024 winds down and we look ahead to 2025, I think we can all agree that we’d like to experience more joy and less anxiety and depression – now and in the new year. You might be thinking that this is a lost cause given all of the immediate events happening in our lives- holidays approaching, relationship conflicts, job loss, parenting stressors, financial strain, etc. and the world – presidential transition, wars in Ukraine and Palestine, inflation, climate change, etc. What if I told you that it is possible to be less anxious and depressed regardless of what is going on around you or inside of you?
What is the difference between anxiety and depression?
I frequently work with clients who have been anxious for so long that they begin to experience feelings of hopelessness and worthlessness as seen in depression. Likewise, you can be depressed and then begin experiencing anxiety as you start to worry about whether or not you will get better and/or what your depression is causing you to miss out on, etc. Depression and anxiety are a dynamic and destructive duo that commonly show up together. It can be difficult to distinguish between the two at times.
ANXIETY is an experience where your brain has detected a threat either internally or externally and it begins to sound the alarm via a mental process or series of chemicals that lead to symptoms such as:
- heart palpitations
- dizziness
- changes in breathing
- tense muscles
- excessive/uncontrollable worry
- panic attacks
- changes in sleep and concentration
It can also lead to cognitive changes such as hyperawareness, worry, rumination and behavioral changes such as avoidance or compulsions.
Common Anxiety Disorders
- Generalized Anxiety Disorder
- Social Anxiety Disorder
- Health Anxiety
- Panic Disorder
- Phobias
DEPRESSION is an experience where you have a low or down mood and/or loss of pleasure or interest in activities previously enjoyed. Everyone feels sad or down from time to time. Depression becomes a disorder when the symptoms occur most of the time most days for at least 2 weeks. Other symptoms include:
- feelings of worthlessness and guilt
- low energy and fatigue
- difficulty concentrating
- active or passive suicidal thoughts
- moving/speaking slowly or being fidgety and restless
- changes in appetite and sleep
Common Depressive Disorders
- Bipolar Disorder
- Seasonal Affective Disorder
- Premenstrual Dysphoric Disorder
Anxiety and Depression isn't always obvious
Anxiety and depression can range from severe to mild and everywhere in between. Perhaps you’ve heard the terms high functioning anxiety or smiling depression. A person can appear fine and functional on the outside but experience immense suffering on the inside. 
Another person can have more obvious symptoms and be confined to the bed or house because they have no energy or begin to panic the moment they go outside.
While there is an agreed upon set of symptoms that must be present to receive an anxiety or depression diagnosis, no two people have the exact same experience.
Does anxiety and Depression run in families?
Perhaps you have a parent or grandparent who has been diagnosed with anxiety or depression. This does not automatically mean that you will suffer the same. According to research presented by Jordan W. Smoller, MD, ScD for the Anxiety and Depression Association of America “all psychiatric disorders have a familial and heritable component.” However, this does not mean that genetics is always to blame for anxiety or depression within families.
The family environment and experiences can also lead to anxiety or depression. If you are the parent of an anxious child or teen, this is not to say that it is your fault that they are anxious or depressed. It is to say that you influence your child and their development. I elaborate on this further in another post about parenting anxious children and teens.
Take heart, even if anxiety or depression runs in your family, it is still possible for you to be free.
Steps to reduce anxiety and depression
1- Stop avoiding triggers. Avoidance is usually the first response to anxiety-provoking situations. Unfortunately, the more you avoid something the more triggering it becomes.
2- Don’t wait for motivation, especially if you are someone who is depressed. There is an intervention called behavioral activation which essentially means take some action, no matter how small. Do it repeatedly until it doesn’t feel so hard. This can lead to feeling motivated. Basically, act like the person you want to be even if you don’t feel like it.
3- Work on reducing the amount of time you spend worrying and ruminating. I recently did a whole post on worry and rumination. These thought processes keep anxiety alive and fuel depression.
4- Stop faking fine. Let others know when you are struggling.
5- Reduce compulsive efforts to feel better. When done with a sense of urgency and in response to a threat, compulsive behaviors can inadvertently feed into anxiety and depression.
6- Check with your doctor to make sure there are no underlying medical reasons for your symptoms.
Overcome anxiety and depression with support
Every one of us will experience feelings of anxiety and depression from time to time. I like to remind people that it is to our benefit that we experience fight or flight in response to true danger and threats. Sadness and guilt are also normal and expected human emotions that we don’t want to get rid of. They are emotional signals that can highlight our values and what is important to us.
However, if you are in a chronic state of anxiety or depression, and you are doing everything you can to find relief from your symptoms, perhaps it is time to reach out for professional support. You don’t have to live like this forever.
try Therapy online or in-person
Evercare Counseling offers evidence-based counseling services to help you make desired changes to your mental health. Evercare Counseling offers evidence-based mental health services to help you overcome this struggle. Other services include anxiety therapy, ERP therapy, OCD treatment, therapy for women, and Christian counseling. Online therapy is provided throughout Virginia, North Carolina, and Florida. We also see clients in person at our office in Clemmons, North Carolina. For more about us check out our FAQs and blog!