What to Do When Depression and Anxiety Mix

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You may likely know that anxiety and depression are two different conditions. However, do you also know that both conditions can occur together?  The answer is yes, anxiety and depression commonly occur at the same time and also have similar treatments.

It is normal to feel down or anxious occasionally as a response to stress. But it becomes a problem if these feelings become severe or constant. Constant and severe feelings of fear, anxiety, or feeling down can be symptoms of an underlying health or mental health disorder. 

That said, it is possible for anxiety and depression to mix as many individuals with anxiety experience periods of depression occasionally. As a result, knowing what to do when depression and Asa anxiety mix will come in handy in such situations to prevent a total mental breakdown. 

Causes of Anxiety and Depression

There is no singular cause of anxiety and depression however, the causes of depression and anxiety can be attributed to the following categories. 

  • Genetic Factors

Genetic factors refer to factors that are inherited through bloodline and family history. It is common to find those suffering from anxiety and depression due to some genetic composition in their family.

According to the American Journal of Psychiatry,  

40 percent of the predisposition to anxiety and depressive symptoms are caused by genetic factors. 

  • Environmental Factors

Environmental factors which are also known as social factors come from experiences such as neglect from childhood, trauma and other stressors like unemployment, illness,  physical disabilities, relationship crisis and work related stress. Even more, those with anxiety disorders such as post-traumatic stress disorder are also likely to develop depression. 

  • Pain

Disabling and chronic pain syndromes like low back pain, fibromyalgia, headaches, irritable bowel syndrome, nerve pain and other types of pains are linked to depression, anxiety and other psychological distress. Not just that, the research 

further stated that pain has some common biological mechanisms with both depression and anxiety. 

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Symptoms of Anxiety and Depression 

Anxiety and depression have several signs and symptoms depending on individuals and how chronic it gets. However, common symptoms of anxiety and depression mix may include the following but not limited to the following:

  • Fatigued
  • Irritability
  • Disruption of sleep patterns
  • Restlessness
  • Constant worry and fear
  • Lack of concentration
  • Rapid heartbeat
  • Headaches
  • Abdominal pain
  • Difficulty breathing
  • Loss of interest on interest, hobbies and other activities.
  • Change in eating patterns
  • Panic attacks
  • Feeling of worthlessness and sadness
  • Hot flashes and sweating

What to Do When Depression and Anxiety Mix

It is fairly difficult to completely prevent anxiety and depression. Hence, knowing ways to overcome these psychological feelings will go a long way to help you maintain a stable life. Here are a few helpful things to do when depression and anxiety mix.

  • Exercise

Regular exercise d0es not only help to keep the body fit, it also eases songs and symptoms of anxiety and depression. Exercise releases some feel good chemicals in the brain to give you a feeling of well-being. Additionally, exercise helps to distract you from your fears, worries and many other negative feelings and thoughts.

  • Medication

Medications like antidepressants contain specific serotonin reuptake inhibitors such as Paxil, Prozac, Zoloft,  and Lexapro that when combined with Cognitive Behavioral Therapy and psychotherapy help to treat depression and anxiety. Similarly, serotonin and norepinephrine reuptake inhibitors also come in handy when treating anxiety and depression. However, seek a doctor’s recommendation before taking any of these medications. 

  • Cognitive Behavioral Therapy (CBT)

This technique teaches individuals how to overcome negative thoughts using coping and relaxation skills to reduce stress. 

  • Meditation and Relaxation Techniques 

This is the method of training your mind to reduce the pace of racing thoughts going through your mind. It helps you to relax your body and mind by focusing on your breathing to ease the signs and symptoms of depression and anxiety.


Even though it is difficult to prevent stress that can lead to anxiety and depression, learning to cope with it will help you live a healthy life. We recommend you seek help early from anxiety counselling from In Focus to reduce the risk of getting chronic anxiety and depression. 

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