Addressing your mental health by identifying the signs of anxiety and depression

What is stress, and what happens when we aren’t able to cope well with stress? Stress can present itself after being fired from a job, going through a divorce or losing a loved one. Even getting married, transitioning to a new job or having a baby can cause stress.

Many people look to define stress as either good or bad, when in reality it’s neither. Stress is an event we view as out of our control and typically occurs outside our daily routines. How we react shapes our ability to cope with these and other similar events in the future. When individuals struggle to cope with stressful situations, depression and anxiety become more noticeable.

According to the World Health Organization, anxiety disorders are the most common mental illness in the U.S., affecting more than 40 million adults (18.1 percent of the population) every year.

The most common anxiety disorders include excessive fear or anxiety of:

• Specific phobias
  • Animals — spider, cats, dogs
  • Natural environment — heights, storms, water
  • Blood-injection injury — needles, invasive medical procedures
  • Locations — airplanes, elevators, enclosed places
• Social anxiety disorder — being around other people
• Generalized anxiety disorder — worry about many things

It’s common for those struggling with anxiety disorders to also struggle with depression or vice versa. Close to 10 percent of the world’s population suffers from anxiety and depression. However, while anxiety and depressive disorders are highly treatable, only a small percent of affected individuals receive treatment.

HOW ARE STRESS, ANXIETY AND DEPRESSION CONNECTED?

Anxiety and depression can be caused by a number of things, including:

• Genetics
• Environmental exposure
• Personality
• A life event

EARLY SIGNS OF ANXIETY AND DEPRESSION

An early warning sign for anxiety and/or depression occurs when someone begins avoiding things they once enjoyed. Other warning signs for anxiety include:

• Shakiness
• Increased heart rate
• Tightness in the chest and/or rapid breathing
• Racing thoughts

Meanwhile, warning signs for depression include:

• Isolating oneself
• Frequently thinking negative thoughts
• Reoccurring feelings of sadness

TIPS TO COPE WITH ANXIETY AND DEPRESSION

Diaphragmatic and square breathing techniques. Diaphragmatic breathing involves taking a deep breath from your diaphragm. Your stomach should expand as you breathe in. Square breathing techniques involve taking a deep breath in for five counts, holding this deep breath for five counts, exhaling for five counts and finally holding for five counts before repeating. The entire time should be spent focusing on your breath versus the stressful event.

Challenging your thoughts and changing your thoughts. This involves not placing judgment on situations, good or bad, and recognizing that while situations do occur, it’s important to acknowledge what you’re feeling and identify what’s in your control. Your primary areas of control are acknowledgement of your emotions, feelings and your reaction to stressful situations.

• Ask yourself:What am I feeling?
• What are these emotions?
• How would I like the situation to turn out?

Then, identify small, specific goals to get to your desired outcome. If you fail to acknowledge your emotions and feelings and attach a negative thought to a situation, the outcome of that situation will result in avoidance and increased anxiety.

Instead, challenge yourself to find the positive in a potential situation and acknowledge whatever emotions and feelings the situation reveals. Doing so increases the likelihood you’ll be able to cope effectively with a stressful situation.

ADVANCED SIGNS OF ANXIETY AND DEPRESSION

Advanced signs of generalized anxiety disorder include:

• Excessive worry occurring more days than not for at least six months
• Distress or impairment in social, occupational or other important areas of functioning
• Feeling restless
• Fatigue or frequently feeling tired
• Difficulty concentrating
• Irritability
• Muscle tension
• Sleep disturbances (difficulty falling or staying asleep)

Advanced signs of a major depressive disorder include:

• Feeling down or depressed most of the day, nearly every day
• Diminished interest in activities you once enjoyed
• Significant changes in your weight (increased or decreased)
• Difficulty with sleep (insomnia or hypersomnia)
• Fatigue or frequently feeling tired
• Difficulty concentrating
• Recurrent thoughts of death over at least a two-week period
• Impairment in social, occupational or other important areas of functioning

WHEN TO SEEK PROFESSIONAL HELP

It’s best to talk to a professional health care provider when:

• You find it difficult to function in your daily life
• You no longer participate in activities you once enjoyed
• You find it difficult to get out of bed

TREATMENT FOR ANXIETY AND DEPRESSION

Treatment can include outpatient psychotherapy (talk therapy, cognitive behavioral therapy, dialectical behavioral therapy), outpatient medication management and potentially inpatient mental health hospitalization. Additional treatment may include changing your exercise or eating habits, utilizing social supports, avoiding the use of alcohol and recreational drugs, and/or joining a support group.

WHY IT'S IMPORTANT TO ADDRESS YOUR MENTAL HEALTH

It’s important for people to address their mental health in order to live a life that’s fulfilling. Acknowledging and treating your mental health helps create resilience. It also teaches you to better cope so when a similar situation occurs, you are equipped to handle it.

Stressful situations are going to happen. How we react can determine how it impacts us. There are many resources available in regard to anxiety, depression and stress. Please contact your health care provider to answer any questions you have.