Advertising
Advertising

Anxiety vs Depression: What’s the Difference and How to Deal with Them?

Anxiety vs Depression: What’s the Difference and How to Deal with Them?

Mental health awareness has come a long way in the past few years. Yet whilst anxiety, depression and the like are talked about far more now than they ever were, most conversations on the subject seem to lump all mental health issues together. The truth is that despite the tone adopted by any number of articles on the subject, anxiety and depression are not two interchangeable words to describe the same thing.

It’s possible to have anxiety and depression at the same time. It’s even possible that one could lead to the other. Yet that’s not always the case. It’s increasingly frustrating for those trying to get to the heart of their struggles and eventually get them under control.

Today, I’ll eliminate those frustrations for good by answering the key questions you have about anxiety, depression, and their relationship with one another.

Anxiety – when fight or flight goes awry

Believe it or not, a certain level of anxiety is actually helpful.

Left over from our days spent roaming the land as primitive cavemen, when every turn presented a possible threat to our existence, anxiety can prove useful in keeping us alert and focused, and in triggering a fight, flight, or freeze response when confronted with actual danger.

Healthy anxiety can be the body’s way of telling us to run the heck out of a burning building or, for a less extreme example, to bunker down and study hard if we’ve got a big test coming up.

Where anxiety becomes a problem, however, is when that fight, flight, or freeze response is triggered when no real danger exists, or at when said danger isn’t nearly as severe as the level of anxiety would seem to suggest.

That’s certainly not to say that those suffering from anxiety are over-reacting or that there isn’t a genuine problem. Rather, it’s that the situation triggers anxiety to such an intense level that, instead of being helpful, it becomes crippling.

Advertising

Take our earlier example of having an important test on the horizon. Again, a healthy level of anxiety might remind us that this is important and that we’d better study. However, our anxiety levels were too high, this could be so debilitating that not only does it prevent us from studying effectively (thus increasing the likelihood that we fail the test, thus, in turn, increasing the likelihood that we’ll be even more anxious about future tests) but create all manner of symptoms that stop us from functioning normally.

This is when we find ourselves with an anxiety disorder, a serious -albeit treatable- condition that can cause any number of symptoms, including:

  • Shortness of breath
  • Hyperventilating/panic attacks
  • Muscle tension
  • Fast, strong, or irregular heartbeat
  • Dizziness
  • Sickness and/or nausea
  • A sense of dread
  • Restlessness and irritability
  • Trouble sleeping

Depression – the lowest of lows

Contrary to what some may believe or have told you, depression is just feeling a bit unhappy every now and again, it’s a prolonged and mostly persistent sense of being severely low, often to the point that those going through a bout of depression will lose all sense of pleasure from things they previously enjoyed.

Whereas the world can seem very intense and relentless for someone dealing with anxiety, depression often makes the world seem slow, grey and miserable.

Such is the varying extent to which depression affects people that it would take (indeed, has taken) whole books to adequately describe all the ways that it could manifest itself in someone.

At one end of the scale, for example, you may experience depression as low mood, a loss of motivation and a general feeling of lethargy, whilst at the extreme end of the scale, you may experience severe symptoms such as a complete lack of hope and even suicidal thoughts.

That said, there are some common symptoms that may be familiar to many people suffering from depression. These include:

  • Little to no enthusiasm for doing things you used to enjoy
  • Feeling tired and sluggish all the time
  • Trouble sleeping
  • Loss of appetite or over-eating
  • Trouble concentrating or making decisions
  • Feeling hopeless
  • A bleak/pessimistic outlook and not being able to see a ‘way out’

Though it’s important to remember that anxiety and depression are not the same thing, that’s not to say that the two don’t occasionally cross paths.

Advertising

It’s not uncommon for anxiety to ultimately cause depression.

All that tension, panic, and being constantly on edge can be severely draining, leaving a person feeling lethargic and hopeless. It’s not uncommon for a bout of depression to follow on from a period of anxiety.

Even more common is experiencing anxiety and depression together, a dual blow that can be paralysing for those who suffer from it.

Though even the best medical experts have been unable to offer a concrete explanation as to why, it is often observed that not only do depression and anxiety disorders frequently occur together, but that when they do, their symptoms are often more extreme than in people who only suffer from one or the other.

The differences between depression and anxiety

Despite an overlap in the symptoms of both conditions -especially when they occur at the same time- there are a few noticeable differences between anxiety and depression.

If you’re trying to determine which one you’re currently dealing with, consider the following:

  • Anxiety often produces excess energy – Sweating, shaking, feeling fidgety, ‘on edge’ or like you otherwise have to keep moving around.
    Depression usually results in a loss of energy – feeling exhausted, lethargic, generally lacking any drive or motivation.
  • Anxiety often creates worry that bad things are going to happen – Those with anxiety disorders typically don’t want the bad thing to happen but are overly worried that it will.
    Depression can create a sense of hopelessness about the future – Depression sufferers often don’t worry as much because they believe they ‘know’ that bad things are inevitable and stop caring about the future because it seems bleak, desperate and unavoidable.
  • Anxiety can produce a ‘racing brain’ effect – Constantly thinking, projecting into the future, playing out scenarios in the mind. The mind can seem noisy, cluttered, and busy.
    Depression can slow down thinking – Rather than an overly-busy mind, the opposite occurs, the noise and clutter of anxiety is replaced with just a general sense of dread and despair about the future.
  • Anxiety can produce a whole wealth of emotions – Worry, anger, concern, nervousness, irritability.
    Depression often produces a lack of emotions – Other than a general, deep-seated sense of sadness and futility.

What to do if you’re suffering from anxiety or depression

The good news is that whether you’re dealing with depression, an anxiety disorder, or a combination of the two, both conditions are treatable, so you don’t have to suffer much longer.

A doctor may be able to prescribe anti-depressants, medication which addresses the chemical imbalance in the brain which is frequently linked to disorders such as anxiety and depression. They may also be able to refer you for counselling or other support such as Cognitive Behaviour Therapy, which can provide you with powerful and effective techniques for managing and combating both conditions.

Advertising

Whilst you’re waiting for an appointment (or simply don’t want to go down the medication route) there are a number of things you can do right now to help alleviate your symptoms.

1. Get active

Did you know that exercise can be one of your powerful defences against depression and anxiety disorders?

Not only does exercise release dopamine which causes feelings of happiness and pleasure, but it can also leave you feeling calm and relaxed afterwards. A good, long workout can also tire you out, making sleep little bit easier.

2. Try yoga or Tai Chi

Prefer something a little less strenuous than an all-out, high-octane workout or a five-mile run? Research local yoga or Tai Chi classes and go along.

Most classes are extremely welcoming of beginners, and the gentle movements and breathing techniques can prove to be just as beneficial as more intense exercise when it comes to enhancing our mood and making us feel relaxed.

If you want to have a feel of how yoga helps anxiety and stress relief, check out this video:

3. Breathe deep

Speaking of breathing techniques, practising certain breathe exercises or even spending just a few minutes in meditation can prove to be highly effective in combating anxiety, depression, and other mental health conditions.

The best part is that you don’t even need to go to a class to learn a technique or a particular meditation. Websites like Youtube are full of really good guided meditations and breathing exercises that you can do anywhere.

Advertising

This video is a nice example of guided meditation:

4. Eat healthily

In 2017, researchers found a strong link between excess sugar consumption and depression in men.[1] Though the same link wasn’t found in women, cutting down on sugars and eating more fresh fruit and vegetables can have tremendous health benefits for both sexes.

Cutting down on sugars gives you more energy which can be very helpful in combating the feelings of lethargy and sluggishness which often accompany depression.

Both sugar and caffeine have also been known to increase feelings of tension and anxiety, so consider switching to water or decaffeinated tea to help you feel more relaxed. Here are 10 Stress Relieving Teas You can Brew at Home for you to choose from.

5. Reach out

Finally, always remember that you’re not alone.

Not everybody wants to reach out to a friend or relative, and some don’t have that option. But there are still countless support groups and helplines that you can reach out to.

If your feelings of depression are so severe that you feel you may harm yourself, please don’t suffer alone. Help is on hand no matter where you are in the world. Reaching out will mean you get all the love and support you need.

Summing it up

Anxiety and depression are different despite the similarities they share and the fact that severe anxiety may lead to depression.

The relationship between anxiety and depression can be complicated. But getting to know the differences and similarities between the two is a big step in getting the help and support you need.

Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Chris Skoyles

Coach, and trainee counsellor specializing in mental health and addiction.

15 Successful People with Autism Who Have Inspired Millions of People 15 Natural Insomnia Cures That You Haven’t Tried But Actually Work 10 Anxiety Relief Apps to Take the Edge Off When Stress Hits Hard 13 Ideas on How to Help Depression That Just Won’t Go Away How Relaxing Music for Kids Can Help ADHD (+ Music Recommendations)

Trending in Mental Strength

1 12 Benefits of Meditation That Improve Your Body And Mind 2 How to Learn Patience to Get Your Thoughts and Feelings Under Control 3 4 Signs of Emotional Exhaustion (And How to Get Over It) 4 5 Ways to Help Yourself Advance Your Mental Strength 5 Life Is Pain: Why a Life Without Pain Guarantees True Suffering

Read Next

Advertising
Advertising
Advertising

Last Updated on November 18, 2020

50 Habits of Highly Successful People You Should Learn

50 Habits of Highly Successful People You Should Learn

If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

Here’re 50 habits of successful people you should learn:

1. Believe It to See It

Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

2. See Problems as a Wonderful Gift

While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

3. Keep Looking for Solutions

Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

4. Remember It’s All About the Journey

Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

5. Feel the Fear and Do It Anyway

There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

6. Always Ask Productive Questions

It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

7. Understand the Best Waste of Energy Is Complaining

Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

8. Don’t Play the Blame Game

Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

Advertising

9. Maximize Your Strengths

Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

10. Be in It to Win It

Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

11. Know That Success Attracts Success

People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

12. Actually Choose to Be Successful

Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

13. Visualize, Visualize, Visualize!

You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

14. Be a One-Off Original

Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

15. The Perfect Time to Act Is Now

Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

16. Keep Learning, Keep Growing

Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

17. Always Look on the Bright Side of Life

Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

18. Having a Bad Day? Do It Anyway!

We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

19. Sometimes Risky Business Is Needed

Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

Advertising

20. Accept Challenge All the Time

Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

21. Make Your Own Luck

In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

22. Ignite Your Initiative

While many people are reactive, successful people are proactive – taking action before they have to.

23. Be the Master of Your Emotions

Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

24. Champion in Communication

Consciously working on effective communication skills gets anyone closer to success.

25. Plan Your Life Strategically

Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

26. Become Exceptional at What You Do

To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

27. Choose to Live Outside of Your Comfort Zone

While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

28. Live by Core Values

Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

29. Realize Money Isn’t Everything

Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

30. Don’t Get Carried Away

Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

Advertising

31. Self-Worth Is Not Tied to Success

Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

32. Kindness Breeds Kindness (And Success)

Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

33. More Humility, Less Arrogance

Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

34. Change Opens New Doors

People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

35. Success Requires a Healthy Body

It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

36. Laziness Just Doesn’t Exist

Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

37. Resilience by the Bucket Load

When difficulty strikes, most would throw in the towel, but successful people are just warming up.

38. Feedback Is Just Another Chance to Improve

How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

39. Your Vibe Attracts Your Tribe

If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

40. Can’t Control It? Forget It

Successful people don’t invest time or emotional energy into things which they have no control of.

41. Swim Against the Tide

Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

Advertising

42. Alone Time Is Valuable Time

More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

43. Self-Standard Is Higher Than Most

Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

44. Failure Isn’t Rationalized

While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

45. Down Time Is an Important Part of a Routine

Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

46. Career Isn’t Who You Are, It’s What You Do

Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

47. Be Interested in Only the Path of Resistance

While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

48. Follow Through

Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

49. Invest in All Your Dimensions

We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

50. Put Your Money Where Your Mouth Is

To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

Bonus: 5 Bad Habits To Quit

More About Success

Featured photo credit: Juan Jose via unsplash.com

Read Next