Do you know that about 28% of the population had depressive symptoms and 26.9% anxiety symptoms during the COVID-19 pandemic? The general prevalence of both anxiety and depressive disorders is about 3% in the population, making them one of the most common mental health conditions worldwide.
Some people may also experience symptoms of depression and anxiety constantly, while others may have only several episodes throughout their lifespan, and some people have never suffered from anxiety or depression. While they can often occur together, and in fact, about 50% of people with depression have anxiety and vice versa. These mental health conditions have overlapping symptoms, which can lead to confusion when it comes to distinguishing between them.
It's important to remember, though, that depression and anxiety differ in causes, signs, symptoms, and treatments.
Lao Tzu once said, “If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present”.
This simple quote underlines the primary difference between anxiety and depression — time. Anxiety-prone individuals tend to worry about what is yet to come. In contrast, those suffering from depression may feel disheartened and powerless due to past or even present events.
Of course, time is not the only key difference between anxiety and depression symptoms.
Read on to find out about anxiety versus depression symptoms, how these mood disorders can manifest, and what you can do to prevent and treat them.
What is Major Depressive Disorder?
When people talk about depression, they usually refer to major depressive disorder (MDD), also known as major depression. While there are also other depression disorders, such as disruptive mood dysregulation disorder, persistent depressive disorder, and depressive disorder due to another medical condition, MDD is the most common disorder of the depressive spectrum.
According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-V) developed by the American Psychiatric Association, depressive disorders are characterized by a sad, irritable, empty mood and various cognitive, mental, and physical symptoms.
Depression is not just feeling "down" or low mood — it's a serious mental illness that affects physical and emotional health.
What Are the Signs of Major Depression
You must have at least five symptoms mentioned below three or more times a week to be diagnosed with MDD. However, if you have fewer symptoms, you should still take your condition seriously, as you might develop depression in the future.
Here are the common symptoms of major depression:
- Depressed mood: If you have a depressed mood throughout the day without any reason, it might indicate you have depression. You may feel hopeless, sad, or empty; nothing can bring you joy.
- Anhedonia: Anhedonia or lack of pleasure is another common symptom of depression. If activities you enjoy no longer bring you joy and pleasure and new experiences are not exciting, this may signal you have depression.
- Sleep Problems: It can be difficult for you to fall asleep, or you may not want to wake up and stay in your bed all day long. You may think it is better to sleep than stay awake, as only in sleep can you find some relief.
- Weight Loss or Weight Gain: Unusual weight changes — either loss or gain — can often be indicative of depression. If you've experienced a sudden change in your eating habits that seems beyond your control, it may signal the presence of depression.
- Unusual Psychomotor Activity: Are you feeling like your energy is constantly in flux? If so, it could be a sign of depression. You may also experience sluggish psychomotor activity, such as decreased speed and difficulty completing tasks.
- Constant Fatigue: It's all too common to feel fatigued and devoid of energy when you're dealing with depression. This extreme tiredness can majorly impact your ability to carry out everyday tasks and make you feel completely overwhelmed and helpless.
- Feelings of Worthlessness and Guilt: Feeling guilty and worthless can be a frequent occurrence when suffering from depression. Even though there may not always be a logical explanation, you might feel like an inconvenience to your loved ones or being too harsh with self-criticism.
- Poor Concentration and Indecisiveness: If you're having trouble concentrating and making decisions more than usual, it could be a sign of depression. Difficulty focusing on tasks and struggling with decision-making is quite common in people who suffer from this condition.
- Recurrent suicidal ideation: When depression takes a particularly severe turn, it can lead to disturbing thoughts of death or self-harm. If you find yourself in this situation, time is of the essence — seek professional help immediately!
Remember, symptoms of depression may vary across individuals. The severity of these symptoms and how long they last can differ for everyone. So, it's important to be mindful of changes in your mental health and seek professional assistance if you are concerned.
What is Anxiety Disorder?
Anxiety is a mood disorder that can cause individuals to experience an overactive fear response, particularly when thinking about upcoming events. This reaction often leads to intense and excessive worry, which can become overwhelming for the person affected. Such fears may even manifest themselves in everyday situations where there's no obvious source of concern.
There is a wide range of anxiety disorders listed in the DSM-V. They differ in what can trigger anxiety. For instance, social anxiety, or social phobia, is associated with anxiety response to interpersonal and social activities, while open spaces can trigger agoraphobia. Excessive worrying and anxiety can also trigger a panic disorder.
What Are the Signs and Symptoms of Generalized Anxiety Disorder?
In most cases, people who experience anxiety have Generalized Anxiety Disorder (GAD). According to DSM-V, a person must have at least three of the six symptoms described below, occurring more days than not during the prior six months.
Here are the common symptoms of anxiety:
- Restlessness: Restlessness is a typical symptom of anxiety - unease, agitation, or inability to stay still. It can show up in both physical and mental ways: such as pacing, fidgeting, tapping your foot, racing thoughts, and difficulty concentrating.
- Easily Fatigued: People with anxiety tend to be emotionally and physically drained, leaving them feeling fatigued even after a full night's rest. This can be particularly debilitating as it profoundly affects their day-to-day activities.
- Difficulty Concentrating: Anxiety can cloud our minds, making it hard to focus on the tasks at hand. Racing thoughts often accompany this feeling, making concentration nearly impossible.
- Irritability: Anxiety can be an overwhelming emotion, inducing fear and stress that may cause someone to become edgy. These overwhelming feelings of unease can manifest in unexpected outbursts or inappropriate reactions.
- Muscle Tension: Anxiety can trigger our body's "fight or flight" response, causing physical tension in our muscles. This tension can cause physical pain and discomfort, including headaches, jaw aches, and muscle cramps.
- Sleep Disturbances: Anxiety can be a real problem when it comes to having healthy sleep patterns. It can lead to difficulty falling asleep, nightmares, and insomnia. Not only that but people who suffer from anxiety also find it difficult to stay asleep since their racing thoughts or physical discomfort often wake them up
Anxiety is a perfectly natural emotion. It's part of our survival instincts that help us recognize and respond to danger. But when the fear and worry become so intense that they interfere with daily life activities, you likely have an anxiety disorder.
Anxiety vs Depression: Key Differences Between Anxiety and Depression
Now that you know the symptoms of both depression and anxiety, let’s briefly summarize the key differences between these two psychological disorders:
- Primary Emotions: Anxiety can often lead to fear and worry in response to perceived danger or threat. On the contrary, depression is typically characterized by an enduring sense of sorrow and sadness as well as a lack of interest in activities that once brought joy.
- Future vs. Present (or Past) Focus: Anxiety is often characterized by a sense of dread concerning what may come, while depression has been linked to an overall pessimistic outlook on the present and past.
- Physical Symptoms: Anxiety and depression may both manifest physically, but their symptoms can vary. Anxiety might cause restlessness, a rapid heart rate, chest pain, stomach problems, or an overall feeling of unease. In contrast, those with depression often experience tiredness, sluggish psychomotor activity, and changes in appetite.
- Thought Patterns: People suffering from anxiety often experience intrusive, distressing worries or fears. On the other hand, those afflicted with depression may struggle to cope with feelings of sadness, worthlessness, and guilt.
What Causes Anxiety and Depression?
Anxiety and depression are complex, with numerous underlying causes that vary from person to person. A range of psychological, biological, and environmental factors come together in an intricate interplay.
Genetics has a substantial impact on the emergence of both depression and anxiety. If someone close, such as a parent or sibling, is suffering from one of these conditions, other family members might have higher risks of developing depression and anxiety.
The chemistry of the brain is critical for the normal functioning of every human being. Neurotransmitters, which act as chemical messengers in our brains, are essential for mood regulation and stress responses. An imbalance can lead to anxiety or depression-like symptoms and may impair brain activity. It has been observed that depression and anxiety are linked with changes across multiple neurotransmitter systems like serotonin, norepinephrine, and dopamine.
Environmental factors and lifestyle changes can act as catalysts for anxiety and depression. Traumatic experiences, such as physical or emotional abuse, the loss of a critical relationship or a beloved one, or any other life-altering event like separation from your partner or joblessness, could be some possible reasons behind them.
Moreover, these mental health disorders are also associated with continuous stress from work pressure and personal relationships. Both anxiety and depression are common symptoms of burnout syndrome.
It's essential to be aware that one factor alone rarely causes anxiety or depression. It is usually a combination of several factors. Both anxiety and depression can be situational, where they are a reaction to a specific situation. Additionally, these medical conditions often interact with each other in an endless loop which can become very hard to break out of without the help of a mental health professional.
Treatment Options for Anxiety Disorders and Depression
When it comes to anxiety and depression, there's no one-size-fits-all approach. The best treatment plan can vary depending on the severity and duration of symptoms, individual preferences, and overall physical health. Usually, a combination of treatments proves most effective in alleviating symptoms.
Psychotherapy, or talk therapy, is a popular way to address mental health disorders like anxiety and depression. Cognitive-behavioral therapy (CBT) stands out for its demonstrated success in treating these conditions. Through CBT, individuals gain insight into how their thoughts and behaviors affect them. It also encourages the exploration of healthier coping skills and mechanisms. Ultimately this form of psychotherapy enables people to manage challenging emotions with greater ease over time.
Prescription medication is often a go-to solution for anxiety and depression. Selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs), and benzodiazepines, among others, are all different classes of drugs used to manage symptoms by changing the activity of certain brain chemicals — known as neurotransmitters.
It's important to note that medications tend to work best when combined with psychotherapy. They should never be taken without first consulting your healthcare provider, as antidepressant medications are associated with various side effects.
Making lifestyle changes can be an integral part of managing anxiety and depression.
Exercise, in particular, has been proven to positively affect both issues by elevating one's mood and naturally relieving stress. Furthermore, having a balanced diet, getting enough sleep, and decreasing the consumption of alcohol, caffeine, and processed foods may also help enhance mental health outcomes. It is also recommended to change behaviors that may worsen your mental health.
Mindfulness, relaxation, and grounding techniques, like meditation, yoga, and deep breathing exercises, can be powerful tools to reduce stress, treat anxiety, and help prevent depression. By becoming aware of our thoughts without being overwhelmed by them, we can reduce symptoms and lower stress levels while promoting a feeling of peace. Positive affirmations can also be helpful in reducing anxiety symptoms, contributing to higher self-esteem, confidence, and better mood.
Ultimately, having social support is an essential aspect of any treatment plan. Reaching out to others through formal and informal connections — such as support groups or family and friends — can help provide emotional comfort and alleviate loneliness.
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