Depression and anxiety: Symptoms and coping 

If you’ve been feeling persistently low, on edge or like you can’t shake a sense of dread, you’re not alone. Depression and anxiety are common mental health experiences. They’re also treatable medical conditions, not signs of weakness or something you need to push through on your own.

What causes depression and anxiety?

There isn’t one clear cause of depression or anxiety. Both conditions can develop from a mix of biology, genetics, brain chemistry, hormones, stress and life circumstances.

Depression may be linked to changes in brain chemicals that help regulate mood, sleep and appetite. Hormonal shifts, family history, trauma, loss, financial strain and other stressful events can raise your risk. Sometimes, depression appears without an obvious trigger.

Anxiety can have similar roots. It may be linked to brain chemistry, genetics, long-term stress and how your brain responds to fear or perceived threats. That’s one reason anxiety can feel so physical, even when you know you aren’t in danger.

Many people grow up thinking mental health conditions are personal failings, especially when symptoms aren’t visible. They’re not. Depression and anxiety are medical conditions, and treatment can help.

What are depression symptoms?

Common signs include:

• Changes in appetite or weight
• Feeling fatigued, even after sleeping
• Feeling hopeless, empty or sad
• Feeling restless or slowed down
• Feeling worthless or excessively guilty
• Having thoughts of death or suicide
• Losing interest in things you used to enjoy
• Sleeping too much or too little
• Trouble concentrating or making decisions

Depression can also look different depending on age. Children may become clingy or complain of stomachaches. Teens may withdraw or see their grades slip. Older adults may have memory problems, physical aches or changes in sleep instead of obvious sadness.

We all experience the above symptoms sometimes.  When you experience multiple of these symptoms, and they last most of the day, nearly every day, for at least two weeks, they could be a depression episode.

How to deal with depression

Depression often improves with treatment, although it may take time to find the right approach.

• Daily habits can support your mood. Physical activity, regular meals, sleep and personal hygiene may help you feel more steady over time. Even small steps, such as a short walk or a shower can be part of your self-care plan.
• Engage your support system. Many people hesitate to ask for support because of stigma or cultural beliefs that equate independence with strength. In reality, speaking up is a powerful act of self-care.  Pick a person you trust, and let them know you’ve been struggling.
• Therapy can help you build coping skills. Talk therapy gives you a place to work through symptoms, stress, relationships and thought patterns that may be contributing to depression.
• Medication may be part of treatment. Antidepressants can take several weeks to reach their full effect, and some people need to try more than one before finding the right fit. If you’re taking medication, talk to your doctor before stopping or changing it.

What does anxiety feel like?

Anxiety happens when your body’s stress response turns on, even when you’re not facing an immediate threat. It can feel like dread, racing thoughts or a mind that keeps jumping to worst-case scenarios.

Anxiety can also cause physical symptoms, such as:

• Difficulty falling or staying asleep
• Dry mouth
• Nausea
• Numbness or tingling in your hands or feet
• Pounding heart
• Shortness of breath
• Sweaty or cold hands
• Tight muscles

Occasional anxiety is normal. You might feel nervous before a presentation, medical appointment or difficult conversation. But if worry feels constant, hard to control or out of proportion to the situation, it may be time to talk to your doctor.

How to deal with anxiety

A few small changes can help you manage anxiety, especially when you use them together.

• Start by naming what you’re feeling. Stress usually has a clear trigger and fades when the situation resolves. Anxiety can linger even after the trigger is gone. Understanding the difference can help you decide what kind of support you need.
• Use grounding techniques in the moment. Deep breathing, mindfulness, journaling or focusing on what you can see, hear and feel around you may help interrupt an anxious spiral.
• Pay attention to sleep, movement and caffeine. A consistent routine can support your mental and physical health. Caffeine can also make anxiety’s physical symptoms feel stronger, so it may help to cut back if you notice a connection.
• Talk to a professional if anxiety is interfering with your life. Cognitive behavioral therapy, or CBT, can help you recognize and reframe anxious thought patterns. 

When should you see a doctor?

If symptoms of depression or anxiety are interfering with your work, relationships or daily life, talk to your doctor. You don’t have to wait until symptoms feel severe to ask for help.

If you’re in crisis or having thoughts of suicide, call or text 988, the Suicide & Crisis Lifeline, available 24/7.