How to Deal with Anxiety and Depression Together

Can I Have Depression and Anxiety?

Yes. Depression and anxiety have high comorbidity rates, meaning they occur together frequently. Some estimates put the comorbidity of anxiety and depression at around 60%, meaning around 60% of people with anxiety will also have depression and vice versa. 

Anxiety and Depression are two of the most common mental health disorders, so it makes sense that they will occur together. However, treatment for combined anxiety and depression can be a little more difficult than treating just one or the other. A combined type means your anxiety and depression are likely fueling each other, and you’ll need to address both at the same time.

Anxiety vs Depression

Both anxiety and depression are mood disorders, meaning they affect our emotions and cognition (thoughts). There are many different types of anxiety and depression, the most common diagnosable illnesses being Generalized Anxiety Disorder and Major Depression Disorder. Learn more about anxiety types here, and depression types here. 

General symptoms of anxiety include:

• Persistent Worry: Feeling anxious or on edge most days, even when there's no clear reason.
• Physical Symptoms: Experiencing frequent tension, restlessness, rapid heartbeat, sweating, or trembling.
• Sleep Disturbances: Trouble falling asleep, staying asleep, or experiencing restless sleep due to worries.
• Difficulty Concentrating: Finding it hard to focus, make decisions, or complete tasks due to excessive worry.
• Irritability: Feeling easily frustrated, tense, or agitated, even in minor situations.
• Avoidance Behaviors: Avoiding certain situations or places that trigger anxiety or panic attacks.
• Muscle Tension: Physical symptoms of anxiety include muscle tightness, headaches, or stomach discomfort related to anxiety.

General symptoms of depression include:

• Persistent Sadness: Feeling down, hopeless, or having a bleak outlook on life most days.
• Loss of Interest: Losing interest in activities you once enjoyed, such as hobbies or socializing.
• Changes in Appetite: Significant weight loss or gain due to changes in appetite or eating habits.
• Sleep Problems: Disturbed sleep patterns, such as insomnia or oversleeping.
• Fatigue or Loss of Energy: Feeling tired, sluggish, or lacking energy even after rest.
• Feelings of Guilt or Worthlessness: Experiencing excessive guilt, self-blame, or feelings of inadequacy.
• Difficulty Concentrating: Struggling with memory, decision-making, or focusing on tasks.
• Recurrent Thoughts of Death: Thinking about death, dying, or suicide, even if you don't have a plan to harm yourself.
• Physical symptoms: Physical symptoms such as muscle aches, headaches, GI issues, and pain sensitivity. 

You can take our online anxiety assessment and online depression assessment to see which of these disorders you have. If you have both, read on to learn effective treatment strategies. 

Can Anxiety Cause Depression? Can Depression Cause Anxiety?

Yes! One theory of why anxiety and depression are found together so often is that they can cause each other. Both depression and anxiety have similar risk factors, meaning they can share a root cause. Causes of depression and anxiety include:

• Genetic Predisposition: Family history of anxiety or depression can increase susceptibility.
• Traumatic Experiences: Past trauma, abuse, or significant life events can trigger symptoms.
• Chronic Stress: Prolonged periods of stress at work, home, or relationships can impact mental health.
• Health Conditions: Certain medical conditions or chronic illnesses may contribute to anxiety and depression.
• Isolation and Loneliness: Lack of social support and feelings of isolation can exacerbate symptoms.

In addition to these shared risk factors, being overly anxious can cause depression, and being depressed can cause anxiety. For example, when you’re in the middle of a depressive episode, you may not have the energy to complete work tasks or important housekeeping tasks like paying the bills. This can cause anxiety about how much you’re falling behind. Another example is if you have a lot of anxiety, you might miss out on social opportunities and be so burnt out that you form depression. 

Having both anxiety and depression is an exhausting, difficult experience. There is hope for healing, however, with a good support system, coping mechanisms, and professional help. 

How to Deal with Anxiety and Depression

Dealing with comorbid anxiety and depression can feel overwhelming. How do you tackle both sets of symptoms which so often are at odds with one another? It may take some trial and error and often requires a more structured approach, but it is possible. Remember that 60% of people with anxiety also have depression (and vice versa), yet the recovery rates for both of these disorders remain some of the highest. 

If you’ve tried treating anxiety and depression without much luck, talk to your therapist about what you’ve tried before and what other options are available. There are emerging treatments for treatment-resistant depression and anxiety.

Medication for Depression and Anxiety Combined

One of the best ways to tackle comorbid depression and anxiety is to use medication. Most treatment plans for anxiety and depression will include a combination of medication, talk therapy, and coping skills. All three prongs of this approach are important. 

Medication can lower intensity of symptoms so you can have some breathing room to work through the root causes of these disorders and develop healthier habits. It feels impossible to get out of bed and exercise when you have depression and anxiety, but exercise is an important coping skill. Medication can help lower the intensity of your symptoms so getting out of bed isn’t so hard, and you’re able to do the activities that make you feel better. 

One of the most common types of medications prescribed for comorbid anxiety and depression are Selective serotonin reuptake inhibitors (SSRIs). These work to increase the levels of serotonin in your brain. Low levels of serotonin is thought to contribute to both depression and anxiety, so increasing serotonin attacks both disorders. 

Commonly prescribed SSRI’s include:

• Fluoxetine (Prozac)
• Sertraline (Zoloft)
• Paroxetine (Paxil)
• Fluvoxamine (Luvox)
• Citalopram (Celexa)
• Escitalopram (Lexapro)

Talk to your psychiatrist or doctor about getting prescribed an SSRI for your mental health. SSRIs are not the only option for treating depression and anxiety. Learn about other antidepressants here.  

Coping Skills for Comorbid Depression and Anxiety

The second of the three-pronged treatment approach for depression and anxiety is coping skills. These are behavioral and lifestyle changes that support good mental health. Making these changes while suffering from depression and anxiety can feel impossible, so start small and celebrate the small wings. 

Coping skills for depression and anxiety include:

• Exercise: You’ve probably heard this one before, but that’s only because it’s truly so helpful! Even a quick walk around the block is good for boosting mood and helping reduce anxiety and depression symptoms. 
• Get some sun: Get outside and soak up the sunlight, even if you’re just sitting on your patio for a few minutes. 
• Talk to a friend: Lean on your support system! This could be friends, families, roommates, or a partner. If you don’t have someone to talk to, reach out to a therapist or try joining a social group in your area. 
• Stick to a routine: A routine is vital for building resilience and healthy habits. Find a routine that is sustainable to you and try to complete it at least 5 times a week. 
• Open the windows: Do something small for yourself today, like making the bed or opening up the windows. If you don’t have the energy to do other things on this list, at least do something small for yourself. 
• Practice a hobby (even if you don’t feel like it): A common symptom of depression is anhedonia, where you don’t feel joy doing things that used to make you happy. This can be incredibly difficult, but it can help to practice those things you used to love like painting, writing, or listening to music even if they don’t spark the same levels of joy. 
• Try Mindfulness: Mindfulness doesn’t have to be sitting and meditating. Try a mindful walk, breathing exercises, color scanning, or other mindfulness activities. 
• Set boundaries: What can you and can’t you take on right now? Communicate that with people and practice standing up for yourself with healthy boundaries.  

Everyone’s set of coping skills will look different. Find something that works for you, and throw out the ones that don’t.

Therapy for Comorbid Depression and Anxiety

Finally, talk therapy has been proven very effective at reducing the symptoms of depression and anxiety. A therapist can help you work through underlying causes of these disorders, develop coping skills, and stick to a routine. They can be a part of your support system and a wealth of knowledge about how best to tackle depression and anxiety. 

There are many different therapy modalities that are used to treat depression and anxiety. Talk to your therapist about what modalities they use, or ask them to use one of your favorites. Common treatment approaches include:

• Cognitive Behavioral Therapy (CBT): Helps identify and change negative thought patterns and behaviors, offering practical strategies to manage symptoms of both depression and anxiety.
• Interpersonal Therapy (IPT): Focuses on improving relationships and communication skills, which can alleviate symptoms of both depression and anxiety linked to interpersonal challenges.
• Mindfulness-Based Therapies: Incorporating mindfulness practices like Mindfulness-Based Stress Reduction (MBSR) or Mindfulness-Based Cognitive Therapy (MBCT) can help you cultivate awareness and reduce symptoms.
• Acceptance and Commitment Therapy (ACT): Guides individuals to accept their thoughts and feelings while committing to actions aligned with their values, fostering psychological flexibility to manage symptoms.
• Dialectical Behavior Therapy (DBT): Combines cognitive-behavioral techniques with mindfulness practices to regulate emotions, improve distress tolerance, and enhance interpersonal skills.

Ready to meet with a therapist today? Contact Lifebulb’s support team to be matched with a therapist near you, or browse our list of anxiety and depression therapists to find someone who fits your needs. 

Anxiety and depression can feel like an impossible weight. Take the first steps towards relief by scheduling an appointment with Lifebulb’s therapist today. 

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