Anxiety and depression are both considered mood disorders, and have been known to co-occur in people, according to Mental Health America--most people who experience depression also show some signs of anxiety. Depression and anxiety can cause you to isolate yourself from others, thus worsening the symptoms. It is important to remember that while these two disorders can be troubling, there are effective and successful treatment options that will help you get your life back.
Step 1
Make a variety of small changes. Avoid caffeine and alcohol, as both can increase your anxiety levels. Get seven to eight hours of sleep every night. Sleep will help your body prepare to deal with the stresses of the day, and will help ward off depression symptoms. Eat a well-balanced diet that consists primarily of fruits, vegetables, whole grains and lean protein. Take time for yourself and do something you enjoy, such as reading a book or sitting in a park people watching. Finally, get regular exercise. According to MayoClinic.com, exercise causes your body to release endorphins that naturally boost your mood, helping you beat both your depression and anxiety.
Step 2
Practice relaxation techniques. According to HelpGuide.org, relaxation techniques are effective at reducing anxiety. As you improve your ability to relax over time, your nervous system will become more relaxed throughout your day, making it less likely to react to small stresses or anxieties. Begin meditating daily for a few minutes. Engage in deep breathing when you feel your body becoming anxious throughout the day.
Step 3
Get support. Let your family and friends know what you are going through. Depression and anxiety are challenging to beat alone. Therefore, it is important to your success that you inform those close to you about how anxiety and depression have taken over your life. Tell them about the symptoms of depression and anxiety such as social isolation, constant worry, hopelessness and worthlessness. Ask them to help you become more social and to challenge your negative thoughts.
Step 4
Choose a therapist who is right for you. Select a mental health professional, such as a social worker or psychologists, who has years of experience successfully treating individuals who have both anxiety and depression, suggest the Anxiety Disorders Association of America, or ADAA. Once you decide on a therapist and a treatment plan, commit. The only way to truly beat anxiety and depression, when they co-occur, is to make the effort to change and follow all of your therapist's recommendations.
Tips and Warnings
- It is important to feel comfortable with your therapist. If at some point you feel uncomfortable or not confident in the therapist you have chosen, see someone else, suggest the ADAA.
