Living with anxiety and depression can be a challenge. People with these conditions often feel like there is something wrong with them. However, that is not the case. While anxiety and depression may feel like a curse, they are actually the body’s way of trying to protect you based on experiences you’ve had in life. Fortunately, you can live a fulfilling life, even with these mental health conditions. It’s not about eliminating the feelings entirely but improving the way you function alongside them.
The only way to truly know if you have anxiety, depression or trauma is to speak to a licensed psychologist. However, there are signs that you can look for that you’re experiencing a mental health disorder, rather than regular stress.
For anxiety, those signs include racing thoughts, irritability, muscle tension, avoidance, panic symptoms and “what if” loops. Depression can manifest as low mood or numbness, loss of interest, sleep/appetite changes, low energy, shame or hopelessness. Often, people experiencing both depression and anxiety also have post-traumatic stress, which shows up as hypervigilance, nightmares, intrusive memories, emotional flooding and dissociation. If you are experiencing any combination of these symptoms, and you are not seeing a therapist, you may want to consider it.
When your mind starts racing, regulating the body can give it cues to slow down. Deep breathing techniques are an easy, accessible first step. Slow down your breathing, counting the breaths and extending your exhales. Do this for a few minutes at a time. If you still need help feeling grounded, make sure your feet are on the floor, and consider taking a quick action like splashing cold water on your face to feel more present.
You can also try tensing and releasing muscles like your shoulders, jaw and hands. These parts of your body often tense up naturally when you are feeling anxious, so this can help you come back down to earth. In a moment of sharp panic, try a sensory scan. Take time to name 5 things you can see, 4 you can hear, 3 you can feel, 2 you can smell and 1 you can taste. .
Mental health and physical health are interconnected. Consistent sleep, movement and nutrition can make a world of difference in how you feel each day. Unfortunately, when you feel dysregulated, getting motivated to build healthy habits can be a challenge. Here are some easy steps you can take to start feeling better:
When you struggle with mental health, not every day is going to be a winning one. If you notice heightened symptoms, give yourself grace, and get through the day as best you can. Remember the basics: drink water, eat protein, take medications, get some movement in, and make sure to brush your teeth. Message or call one trusted person to let them know how you are feeling. Try to take at least one soothing action, like deep breathing or listening to your favorite song. Avoid common triggers like news and social media, and make it a priority to go to bed on time.
Anxiety and depression make life more difficult, but you can navigate your symptoms and live a healthy, fulfilled life. Just put one foot in front of the other, and remember—you matter, and you’ve got this!
Note: if you’re in crisis or having thoughts of self-harm, seek immediate help by calling the suicide hotline at 988 or exploring local mental health resources.
