Anxiety vs. Depression: How They Overlap and Ways to Manage Both

Anxiety and depression are two different mental health conditions, each with its own characteristics.  Anxiety and depression can happen sequentially (one in reaction to the other) or at the same time. While some people experience only one of these conditions, many struggle with both.  

What is depression? 

Depression, also known as major depression, is a serious and complex mental health condition that affects how a person thinks, feels, and functions. It isn’t just a simple feeling of unhappiness that people can “get over,” it’s an ongoing state of emotional distress that can last for weeks, months, or even years. Those experiencing depression often struggle with a deep sense of hopelessness, a lack of motivation, and loss of interest in activities that once were joyful.  Multiple factors, including brain chemistry, genetics, personality, and life stressors can contribute to the development of depression.

Depression doesn’t just affect how you feel, think and behave; it can also lead to physical problems like fatigue, changes in appetite, and sleep issues. With depression, you may have difficulty completing day-to-day tasks, functioning at work or home, and it may impact your relationships with others. You may feel like life isn't worth living.

Some people with depression may feel generally miserable or have a persistent feeling of sadness without really knowing why. Depression may require long-term treatment, but is often well managed with psychotherapy, medication or both.

What is anxiety?

Anxiety is that feeling of fear, panic and dread as the body’s natural response to stress. Anxiety is a common emotion that evolved to help protect us by pushing us into action (e.g., foreseeing and escaping from danger, planning for the future). While our modern-day stressors may be different — such as work pressure, financial concerns, or social situations —, our bodies react in the same way.

Anxiety is characterized by muscle tension, worried thoughts and physical reactions (e.g., heart pounding and sweating) when you face potentially harmful people or situations. When you’re in a threatening or dangerous situation, the hormone called adrenaline is released in your body (also known as the fight or flight hormone), which increases blood flow to the brain and muscles. This rush of adrenaline allows your body to react more quickly and prepare to either fight or flee the perceived danger.

Mild anxiety can actually be very helpful because it alerts us to focus and prepare for potential problems or danger, but when it becomes excessive, persistent, or triggered by specific situations, it can interfere with daily life.

What are the symptoms of depression and anxiety? 

Anxiety and depression can share several common symptoms including, but not limited to:

• being easily fatigued

• changes in eating patterns; either too much or too little

• constant and irrational fear and worry

• difficulty concentrating or mind going blank

• inability to relax

• irritability

• loss of interest in hobbies and activities

• panic attacks

• persistent feelings of sadness or worthlessness

• physical symptoms such as rapid heartbeat, headaches, hot flashes, sweating, abdominal pain, and/or difficulty breathing

• sleep disturbance (difficulty falling or staying asleep or restless, unsatisfying sleep)

How are anxiety and depression connected?

One of the biggest parallels between anxiety and depression is that they both involve negative or unhelpful thoughts and the experience of a difficult emotional state. The negative thoughts may be about events that have happened in the past, such as the end of a relationship or the death of a loved one, or events that could happen in the future, such as the possibility of losing your job and not knowing how you would make ends meet.

Depression and anxiety can also create a cycle. When we experience anxiety, it can start to affect our daily life. Anxiety can lead to withdrawal from activities that were once enjoyed. When this happens, anxiety begins to control our life, and we can easily become depressed. The more depressed we become, the more anxiety we have.

The same can happen with someone experiencing depression. As depression takes over and we withdraw from relationships and typical daily tasks, it can cause anxiety. Depression can also create difficulties and situations that we start to worry about. This worry causes us to pull further away into our depression which leads to increased anxiety. In either circumstance, the cycle just continues to spiral and becomes very difficult to break.

I can relate to all of this! Where do I go from here? 

The good news is that both anxiety and depression are treatable. Cognitive behavioural therapy (CBT) interventions for depression and anxiety are very effective in helping people manage their symptoms. Generally speaking, CBT helps an individual to recognize and evaluate negative or unhelpful thoughts that led them to feel depressed and/or anxious. It also helps people make important behavioural changes and enjoy activities they may have given up due to their mental health. Along with professional help, lifestyle changes can make a big difference. Regular exercise, healthy social connections, a structured routine, and stress management techniques can help manage symptoms and improve overall well-being. 

Here are a few key things to keep in mind:

• Your mental health is just as important as your physical health. It’s about taking care of your overall well-being.

• Depression and anxiety are common conditions, and no one has to go through them alone.

• If you’re experiencing thoughts of suicide, self-injury or death, reach out for help right away.

Taking the Next Step Toward Mental Wellness

Anxiety and depression can feel overwhelming, but they don’t have to define your life. With the right support, treatment, and self-care strategies, managing these conditions is possible. Whether it’s therapy, lifestyle changes, or reaching out to trusted individuals, every step toward better mental health is a step in the right direction. Remember, you are not alone—help is available, and healing is within reach. Prioritizing your mental well-being is one of the most important investments you can make in yourself.