If you ever feel unsafe or like you might harm yourself, call or text 988, the Suicide and Crisis Lifeline, for free help.
Feeling stressed, anxious or sad sometimes is normal. Life throws a lot at us: big changes, losses, health challenges and daily pressures.
But for some people, these feelings don’t go away. They can linger, get in the way of daily life and sometimes feel impossible to shake. That’s when it might be anxiety, depression or even both.
It can be hard to tell the signs because anxiety and depression can look alike and each person shows them in their own way.
We spoke with Brenner Freeman, MD, a psychiatrist with Banner Health, to learn more about anxiety and depression and treatment options that may help.
“Anxiety and depression rarely manifest in the same way in everybody. The combinations of symptoms are often as unique as your fingerprint or facial features,” said Dr. Freeman. This means two people with the same diagnosis might face very different symptoms and challenges.
What is anxiety?
Someone with an anxiety disorder experiences more than just occasional worry. They often feel afraid, tense or uneasy about something with an uncertain outcome.
“Symptoms of anxiety can make sleeping, focusing or completing everyday tasks difficult,” Dr. Freeman said. “Some people may notice racing thoughts that make it hard to concentrate, while others feel tension in their muscles, rapid heartbeat or stomach problems.”
What anxiety might look like in:
- Children: Trouble with transitions, clinginess or tantrums
- Teens: Avoiding school, withdrawing socially and excessive worry about fitting in
- Adults: Irritability, difficulty concentrating or pulling back from work and relationships
What is depression?
Depressive disorder is more than just feeling sad. It is a long-lasting low mood, with a loss of interest in activities and feelings of hopelessness. Depression can affect how people think and behave, as well as their physical health. Someone might feel worthless, lose motivation or have negative thoughts about themselves.
What depression might look like in:
- Children: Irritability, anger outbursts or withdrawal from play
- Teens: Social withdrawal, decline in school performance and changes in sleep or appetite
- Adults: Low energy, difficulty concentrating and loss of interest in hobbies
Other signs include trouble making decisions, persistent negative thoughts and feeling trapped by circumstances. Thoughts of death or self-harm are serious warning signs.
Can you have both anxiety and depression?
Yes, these can appear one after the other or simultaneously.
“Anxiety and depression often hang out together,” Dr. Freeman said. “Anxiety symptoms often lead to depression and vice versa.”
Signs you may have both include:
- Constant worry paired with deep sadness
- Restlessness mixed with emotional numbness
- Trouble sleeping and concentrating
- Physical symptoms like headaches and stomach pain, along with a loss of interest in daily life
“A common feeling in both anxiety and depression is a feeling of being stuck or trapped by life circumstances, emotions or habits,” Dr. Freeman said. “These habits can be things you do over and over, like avoiding tasks or overthinking, or things you don’t do at all, like withdrawing from friends or losing interest in activities. Both can make it harder to feel better.”
Recognizing these symptoms in their early stages can help you get support before things worsen.
When should I ask for help?
You do not need to wait until you are in crisis to seek help. Early support can prevent anxiety or depression from worsening.
“Even mild symptoms can benefit from low-risk interventions like therapy and lifestyle changes,” Dr. Freeman said. “An ounce of prevention beats a ton of treatment.”
Seek help if you notice:
- Persistent low mood or worry that is interfering with daily life
- Trouble functioning at school, work or home
- Thoughts of self-harm or suicide
- Intense panic attacks or reliance on substances to cope
- Feeling emotionally overwhelmed and unable to manage daily tasks
In emergencies, call or text 988 for immediate support. Learn more about suicide warning signs and ways you can help save a life.
Treatment options for anxiety and depression
If daily habits alone aren’t enough, professional treatment can help. Options may include:
- Therapy: Talk therapy, such as cognitive-behavioral therapy (CBT), can help you recognize and change unhelpful thinking patterns and behaviors. Other treatments focus on coping skills, emotional support or problem-solving.
- Medications: Some people benefit from prescription medications, such as SSRIs, SNRIs or other anti-anxiety medications, which can help balance brain chemicals linked to mood and anxiety.
- Combination approaches: Therapy plus medication often works better than either alone for moderate to severe symptoms.
- Support groups: Sharing your experience with others who understand what you’re going through can provide validation, strategies and encouragement.
- Lifestyle-focused interventions: Mindfulness, meditation, yoga or structured stress management programs can complement other treatments.
Supporting your mental health every day
Daily routines can help manage anxiety and depression. Even small habits make a difference.
- Sleep: Children need eight to 10 hours; adults need six to eight hours
- Nutrition: Regular, balanced meals support mood and energy
- Movement: Exercise, even light walking, helps mental health
- Connection: Time with friends, family or community reduces isolation
- Purpose: Hobbies, work, volunteering or meaningful activities give life value
- Mindful media use: Limit negative or draining social media and news content
- Avoid substances: Alcohol or drugs may feel helpful short term but worsen symptoms over time
Bottom line
It can be hard to admit you’re struggling but you’re not alone. Anxiety and depression can affect anyone. Getting help is a sign of strength, not weakness. Family, friends and professionals can provide understanding, guidance and tools to cope.
If you’re unsure whether your feelings are anxiety, depression or both, consider tracking your mood, sleep and energy levels. Look for patterns of ongoing distress or ways your mood or feelings interfere in your daily life. Sharing these with your health care provider can help them tailor support to your unique experience.
Seek help sooner rather than later. If you or someone you know is struggling, Banner Behavioral Health offers resources and professionals ready to guide you through anxiety, depression or both. If you are having suicidal thoughts, call or text the 988 Suicide and Crisis Lifeline at 988. You don’t have to face it alone.
