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How to cope with depression and anxiety?

Anxiety and depression



Depression and anxiety can have a massive impact on your quality of life. Some anxiety and depression disorders include panic disorder, generalized anxiety disorder, social anxiety disorder, and more. According to the research, around 18.1 percent of the U.S population suffers from this problem yearly. According to the Mind UK, within the UK mental health problems are common issues. The statistics provided by Mind UK states:

  • Each year 1 in 4 people will experience some types of mental health issues.

  • In any given week 1 in 6 people experience anxiety and depression issues

Specific diagnoses in any given week in England

  • 8 in 100 people - Mixed anxiety and depression

  • 6 in 100 people - General Anxiety Disorder (GAD)

  • 4 in 100 people – Post-traumatic stress disorder (PTSD)

  • 3 in 100 people – Depression

  • 2 in 100 people – Phobias

  • 1 in 100 people – Obesessive-compulsive disorder (OCD)

  • 1 in 5 people have suicidal thoughts

  • 1 in 14 people self-harm

  • 1 in 15 people attempt suicide

Anxiety and depression affect all areas of your life badly. It includes your work, social activities, relationships, health, and more. Therefore, it is important to know the cause and to take precautionary steps and necessary treatments as soon as possible.

Causes of Depression and Anxiety

According to mental health research, both anxiety and depression often coexist because both can occur due to similar factors. Some of the overlapping causes of this problem are as follows:

Environmental Factors

One of the common reasons behind anxiety and depression includes social and environmental factors. It includes experiences like childhood trauma, relationship difficulties, social isolation, physical illness or disability, unemployment, debts and more. As per the National Institute of Mental Health (NIMH), individuals who suffer from anxiety disorder are more likely to develop anxiety and depression.

Chronic Pain 

Pain like disabling pain syndromes or chronic pain also leads to depression and anxiety. According to Harvard Health, psychological distress can cause depression and anxiety. Do not overlook the early signs of depression and anxiety. If you face difficulty managing things on your own, seek professional help.


Genetic Factors 

It is also a common reason behind the problem. According to a study, Genetic factors contribute to around 40 percent of the inclination to anxious and depressive symptoms.

Early Signs of Anxiety and Depression

Some of the early signs of anxiety and depression are as follows:

  • Sleeping issues

  • Problem with concentration

  • Fatigue and weakness

  • Panic attacks

  • Eating disorder

  • Brain fog

  • Stress and a state of constant worry

  • Irrational fear,

  • Physical issues kike headache, pain in body, nausea, muscle tension and much more

  • Stress

  • Low mood and sadness

  • Feeling lonely

  • Grief after bereavement or loss

  • Anger

  • Loneliness in older people

  • Signs of an anxiety disorder

  • Hallucinations and hearing voices


If you face any of the above-listed issues, consult with your doctor without wasting any of your time. Some people do not take this problem seriously and try to manage it on their own. Sometimes it’s easy to handle things yourself, but if you face difficulty, speak to someone closer to you and discuss things with some expert.

How to cope with anxiety and depression?

Anxiety and depression are medical conditions that need to be treated properly like other medical illnesses. This problem can lead to plenty of distress. It is important to understand depression and anxiety and promote yourself towards self-compassion instead of self-punishment or criticism. Different treatment strategies help people in dealing with anxiety and depression. Some of the popular treatments include:


There are many types of medicines available to treat anxiety and depression. When I was diagnosed with with anxiety and depression, I have been prescribed Escitalopram 5mg. then it reviewed by the doctor after around 3 months and dose change to 10mg and after around 6 months it was increased to 20mg. At the time of writing this article I am taking Sertraline 100mg. In the UK these are prescribed medicine. If you are reading this article from any other part of the world, please seek your doctor's advice before taking any type of antidepressants as they can have severe side effects.



Interpersonal Psychotherapy (IPT) 

This treatment focuses on the correlation between current interpersonal problems and the onset of symptoms, such as relationship disputes, unsettled grief, and social isolation. IPT is a brief psychotherapy that helps in resolving symptomatic recovery and interpersonal tribulations. The entire procedure can be completed within 12 to 16 weeks.


Proper Exercise 

Doing proper exercise can help people in treating both anxiety and depression. Doing physical activity and exercise can help release feel-good chemicals in the brain, improving your body's overall functioning. All this will distract you from your fears, worries, and other negative thoughts.

Cognitive Behavioral Therapy (CBT) 

This treatment also helps in treating negative thoughts in the body. CBT includes relaxation techniques that help in reducing pain in the body. It makes the person feel light and healthy.

Mindful Activities

Doing meditation and mindful activities also help in treating depression and anxiety. Doing yoga and meditation helps in slowing down the racing thoughts. It releases all the negativity from your body and calms your body and mind. This amazing therapy helps in improving your quality of life.


Anxiety and depression can badly affect your daily life. It is important to find relief as soon as you can. When treating this problem, you will find plenty of options. Most people do not consider this problem illness and try to handle it independently. Keep this noted that this problem is just like other serious health issues and needs to be handled properly. One must consult a therapist to get proper guidance in identifying possible triggers and symptoms. This will also help in exploring the most helpful treatment.

Chronic pain
Mindful activity
Medicine for anxiety and depression


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