Coping With Anxiety and Depression
Did you know that anxiety and depression are the most common psychiatric disorders among children and adolescents ages 3 to 21? Worldwide, these conditions affect between 5–17% of youth, and often persist well into adulthood. Left untreated, anxiety and depression can lead to both emotional and physical challenges. In fact, individuals living with these conditions tend to visit doctors three to five times more often than those without them.
Anxiety and depression frequently occur together. Research shows that experiencing anxiety in childhood increases the risk of developing future psychiatric disorders. Yet despite their impact, only about 36% of people with these conditions receive treatment. Many go without support because they struggle to recognize what they are feeling or don’t know how to ask for help.
The good news: both anxiety and depression are treatable. With self-care, psychotherapy, and when appropriate, medication, individuals can find relief and healing.
Understanding Anxiety and Depression
Anxiety
Anxiety is characterized by excessive or irrational fear. This might involve fear of taking an exam, driving, or engaging in social situations. While these activities are safe, anxiety convinces individuals that harm or failure is inevitable. Over time, untreated anxiety can interfere with work, school, relationships, and everyday functioning.
Depression
Depression is more than sadness or having a bad day. It often shows up as a persistent lack of interest in activities once enjoyed, exhaustion, difficulty sleeping or getting out of bed, and feelings of hopelessness or low self-worth. For some, depression can even manifest as physical pain without an identifiable medical cause.
Both anxiety and depression must be present over time to meet clinical criteria for diagnosis, but even short-term symptoms can disrupt daily life. Recognizing the signs is the first step toward seeking help.
Short-Term Coping Skills
When symptoms feel overwhelming in the moment, try these grounding strategies:
Get Moving: Resist the urge to isolate. Step outside, take a short walk, or sit in nature. Even small shifts in environment can interrupt negative thought cycles.
Clean or Organize: A cluttered space can increase stress. Tidying up creates a sense of control and accomplishment.
Progressive Muscle Relaxation: Slowly release tension from head to toe, focusing on relaxing each muscle group.
Breathing Exercises:
Square Breathing: Inhale for 4 seconds, exhale for 4 seconds, repeat.
Diaphragmatic Breathing: Breathe deeply into your stomach rather than your chest to trigger your body’s relaxation response.
Visualization: Imagine yourself in a peaceful, safe place, using all five senses to create a vivid mental image.
Grounding Techniques: Anchor yourself in the present by listing things you can see, hear, feel, smell, and taste in your immediate environment.
Long-Term Coping Skills
Building resilience takes time. These practices can help reduce symptoms and prevent relapses:
Build Awareness: Learn to identify and label your emotions. Understanding triggers can help you manage them more effectively.
Positive Self-Talk: Treat yourself with the same kindness you would offer a close friend. Use affirmations and celebrate even small accomplishments.
Limit Substances: Reduce nicotine, alcohol, and caffeine, which can worsen anxiety and interfere with sleep.
Exercise Regularly: Physical activity reduces stress hormones and boosts mood-enhancing endorphins.
Set Boundaries: Practice saying no to commitments or situations that increase your stress.
Stay Organized: To-do lists and schedules help manage tasks and prevent overwhelm.
Explore Natural Supports: Green tea and valerian root, for example, may support relaxation (always consult a healthcare provider before starting supplements).
Connect with a Pet: Caring for animals reduces loneliness and provides comfort.
Engage in Joyful Activities: Whether it’s hobbies, family time, or creative outlets, make space for what lifts your spirit.
Moving Forward
The most important reminder: you are not alone. Anxiety and depression can make life feel heavy, but there are effective ways to cope and heal. Self-care practices and coping skills are valuable, but reaching out for professional support can make a life-changing difference.
