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Help and Support for Anxiety and Depression
In the UK, 1 in 4 people are affected by a mental health problem. The most common mental health condition in the UK is mixed anxiety and depression. While anxiety and depression are two different mental health conditions, it’s not unusual to have both at the same time if you already have one of them.
Some research shows that around 45% of people with lifetime depression also experience an anxiety disorder.
Read on to find out how anxiety and depression are related, how they are caused, and what you can do to overcome them.
Contents
What's the difference between anxiety and depression?
Anxiety and depression are separate mental health conditions which can affect each person differently, with their own set of symptoms and triggers.
Depression is not just a case of feeling unhappy or sad for a few days, depression is where you feel continually sad for several weeks or months. Some of the main characteristics include feeling unhappy, helpless, or losing interest in hobbies and activities you usually enjoy. It can also cause physical symptoms like loss of appetite, tiredness, and sleep problems.
Anxiety is a feeling of worry, unease, or discomfort when faced with certain situations. An anxiety disorder is when these feelings happen frequently, and start to impact your day-to-day life.
How are depression and anxiety linked?
While anxiety and depression affect people in different ways, both of these conditions have similar causes. This is why mixed depression and anxiety is so common, as what causes each can actually lead to someone developing both.Genetic Factors
A genetic predisposition is responsible for approximately 40% of depression and anxiety cases. With anxiety disorders there is often a family history which helps to explain the genetic cause of the condition.Environmental Factors
Environmental or social factors is an umbrella term for a variety of different causes of anxiety and depression. For example, traumatic experiences growing up or during adulthood are a common cause of mental health issues. Problems with your physical health can also become a trigger for anxiety or depression as can your current life situation.Pain
Chronic pain is linked to psychological distress including anxiety and depression. Some medical conditions like nerve pain syndromes, fibromyalgia, lower back pain, and irritable bowel syndrome often trigger mental health conditions and may even share similar biological pathways.
The good news is, both anxiety and depression can be treated, so there is no need to suffer in silence with either of these conditions. There are a range of treatment therapies including medication, talking therapies and lifestyle changes which can be used in combination and are effective at treating both anxiety and depression at the same time.
What are the symptoms of depression and anxiety?
The symptoms of depression and anxiety can be split into two categories, how they feel (psychological symptoms) and their effect on your body (physical symptoms).
Symptoms of depression
How depression feels (mental symptoms):
- frequent and continuous low mood or feeling sad
- tearfulness
- feeling helpless or hopeless
- low self-esteem
- lacking motivation or interest in activities, hobbies, and things
- feeling intolerant of others
- feeling guilty
- getting little enjoyment out of life
- difficulty making decisions
- anxiousness or worried
- having suicidal thoughts or thoughts of harming yourself
- How depression affects your body (physical symptoms)
- decreased appetite
- weight loss
- moving or speaking slower than usual
- low energy
- unexplained aches and pains
- constipation
- low sex drive
- disrupted sleep
- menstrual cycle changes
Symptoms of anxiety
How anxiety feels (mental symptoms):- tense, nervous or restless
- like you cannot stop worrying if you do something bad will happen to you
- fearing the worst
- irritable
- constantly on edge
- difficulty concentrating
- The effects of anxiety on your body (physical symptoms):
- extreme tiredness
- muscle aches
- stomach ache
- feeling sick
- pins and needles
- headaches
- dry mouth
- strong, fast, or irregular heartbeat
- dizziness
- difficulty sleeping
Can you have depression and anxiety at the same time?
Yes, it is common for people to have anxiety and depression at the same time. Both anxiety and depression are the most commonly diagnosed mental health disorders. However, it is complex because the two conditions can display some distinct features, but they share some, too. The overlapping of symptoms can make diagnosis difficult, particularly because the two can occur at the same time.
Mixed anxiety and depression is the most commonly diagnosed mental health issue in the world. It is estimated that 85% of people with depression also experience significant anxiety symptoms. Likewise, depression symptoms are present in up to 90% of anxiety patients, and the co-existence of these conditions can affect people of any age from children to the elderly.
Depression is the most common mental health disorder in the world, with over 264 million people experiencing depression. Anxiety, on the other hand, is an umbrella term for a variety of different conditions but statistics suggest that there are over 8 million cases of anxiety in the UK. Both conditions affect more women than men.
What does anxiety and depression feel like?
Anxiety and depression are caused by a complex interaction between environmental, social, and genetic factors. People who live with both anxiety and depression often do not fit into one category or the other. Instead, the two can feed into one another. For example, you may feel anxious about your depressive symptoms or anxious about having depression.
Experiencing both anxiety and depression can affect your daily life. It can interfere with your thought processes, social life, and your ability to sleep.
How is anxiety and depression treated?
Although anxiety and depression are two separate conditions that can occur at the same time, they share many of the same treatment options. That means that they can be treated at the same time.
Anxiety and depression treatments
Anxiety and depression treatments include medication, therapy, exercise and mindfulness. They can be used in combination or alone depending on your situation and the severity of your symptoms.Medication
There are several different types of medication that can be used to treat anxiety, depression, or both. Because the symptoms of the two conditions overlap, your doctor may prescribe:
- Anti-anxiety medication. These medications reduce the symptoms of anxiety, so may not help with all depressive symptoms. However, they can be used in combination with other types of treatment.
- Antidepressants. There are several different types of antidepressant medication available. The type prescribed to you will depend on the severity of your symptoms and may include selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs).
Therapy
Psychological therapies are used for the treatment of both anxiety and depression. They involve talking with a professional about your thoughts and feelings. Therapy is usually offered in combination with medication and is tailored to suit the individual’s symptoms and situation. Therapies include:
- Cognitive Behavioural Therapy (CBT). CBT is a talking therapy which helps you to manage your problems by changing the way you think and behave. It is based on the idea that your thoughts, feelings, actions and physical connections are all connected, and negative thoughts and feelings can trap you in a nasty cycle. CBT helps you to deal with problems that overwhelm you in a more positive way by breaking them down into smaller, manageable parts.
- Interpersonal Therapy (IPT). IPT is a form of psychotherapy and is often used by people with depression. It helps these individuals to identify issues within their relationships with family and friends, because poor relationships can lead to depression.
- Counselling is a talking therapy where you are able to discuss your problems in confidence with a qualified counsellor. It can help you to find ways to deal with difficult situations in your life. Counselling occurs in an environment where you feel you are in control because it happens in a safe place where you will not be judged and the sessions are guided by you. Counselling is often suggested as a long-term treatment for anxiety and depression.
Mindfulness
Mindfulness-Based Therapy comes from ancient Buddhist and Yoga practices. It works by focussing the mind on the present moment to counteract worry. It’s often used as a treatment for depression and addiction.
- Mindfulness-Based Cognitive Therapy (MBCT). This type of therapy is a combination of mindfulness techniques such as medication, breathing exercises and cognitive therapy. It is often prescribed after a course of treatment for depression to prevent it from returning.
Exercise
Exercise is great for boosting your mood, especially in people who experience mild to moderate symptoms. You should pick activities you enjoy so that you feel motivated to do them. Lots of research shows that exercise is effective at lowering stress, reducing fatigue, improving concentration, and enhancing cognitive function. Equally, people who are active have lower rates of anxiety and depression compared to sedentary people.Aim to complete 150 minutes of moderate-intensity activity each week. If you are new to exercise, you can build up gradually, some exercise is better than none.
How can I get support for anxiety and depression?
If you are feeling distressed or worried about your mental health and need immediate support, call a crisis helpline or 999. Support lines include:- Find your local NHS urgent mental health helpline – 24-hour advice and support for all age groups
- NHS 111 – Dial 111 if you need help urgently but it’s not an emergency
- Samaritans – 116 123 (free 24-hour helpline)
- Sane – 07984967708 (leave your first name and contact number and someone will get back to you)
- Shout Crisis Text Line – Text “SHOUT” TO 85258 or text “YM” if you're under 19
If it’s not an emergency and you would like to talk to a doctor about your mental health, you can book an appointment with your GP.
Sources
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- CBT. (2019) NHS [Accessed 02 December 2020]
- Clinical Depression. (2019) NHS [Accessed 30 November 2020]
- Depression. (2020) WHO [Accessed 02 December 2020]
- Exercise for Depression. (2018) NHS [Accessed 02 December 2020]
- Exercise for Stress and Anxiety. (2020) ADAA [Accessed 02 December 2020]
- How Counselling Works for Anxiety and Depression. (2013) Counselling Directory [Accessed 02 December 2020]
- How to Cope with Anxiety and Depression. (2020) Everyday Health [Accessed 30 November 2020]
- Management of Depression and Generalised Anxiety Disorder. (2014) NHS [Accessed 02 December 2020]
- Mental Health Statistics. (2020) Mental Health Foundation [Accessed 02 December 2020]
- Mindfulness-Based Therapy. (2010) J Consult Clin Psychol [Accessed 02 December 2020]
- The Critical Relationships Between Anxiety and Depression. (2020) Am J Psychiatry [Accessed 30 November 2020]
- The Relevance of ‘Mixed Anxiety and Depression’ as a Diagnostic Category in Clinical Practice. (2016) Eur Arch Psychiatry Clin Neurosci [Accessed 02 December 2020]
- Types of Talking Therapy. (2018) NHS [Accessed 02 December 2020]