“How are you?” Answering this question can be more complicated than the person asking might think. You might say “Fine, thanks!” quickly, even if you’re not actually feeling fine.
It can be difficult to admit that you need help. If you are experiencing a sense of being different but are unsure of the reason, identifying the problem can be quite challenging. If you have noticed a recent change in your mood and energy levels, you might be wondering if you are experiencing anxiety, depression, or both.
Feeling anxious can make you feel very alert and filled with a sense of dread. Depression can make you feel sad and hopeless. Although these conditions may seem very different, they are actually more connected than they appear. And they often happen at the same time.
Dr. Karen Jacobs, a psychiatrist, provides an explanation of anxiety and depression. She discusses how these conditions can appear differently and how they may be connected. Additionally, she offers guidance on distinguishing between the two.
What is Anxiety?
Similarly, there is a distinction between regular worry and anxiety. “It’s normal to feel concerned occasionally about how you will perform on a test or about discussing a salary increase with your boss,” explains Dr. Jacobs. “However, if it continues to happen frequently and affects all aspects of your life, it could be a sign that you are dealing with a more significant issue.”
Common symptoms of generalized anxiety disorder include:
- Persistent and severe worrying (that’s sometimes not proportional to what’s actually going on).
- Overthinking.
- Envisioning worse-case scenarios.
- Obsessing over situations or outcomes.
- Indecisiveness.
- Fear.
- Inability to relax.
- Feelings of restlessness.
- Trouble focusing or physical agitation.
Furthermore, anxiety can cause various physical symptoms, such as:
- Muscle tension.
- Chest tightness.
- Feeling easily tired or fatigued.
- Heart palpitations.
- Shortness of breath.
Feeling anxious for a long time can have a big impact on your health. It can keep triggering your body’s fight-or-flight response. According to Dr. Jacobs, it is very important to get medical help if you have these symptoms.
What is Depression?
Being diagnosed with depression is more than just feeling sad. The main difference between sadness and clinical depression is that sadness has less severe and persistent symptoms. Simply put, these things don’t affect your ability to function normally when you’re feeling down or having a rough day.
Depression can impact your mood and make it difficult for you to function. Common signs of depression include:
- Feelings of sadness and hopelessness.
- Loss of interest.
- Trouble sleeping.
- Feeling exhausted.
- A change in appetite.
- Unexplained physical pain or aches.
- Feeling like small tasks take extra effort.
- Having thoughts of self-harm or suicide.
- Feelings of worthlessness and low self-esteem, and depressed mood.
Anxiety and Depression Similarity
Anxiety and depression are two common mental health disorders that can make it difficult for you to do your daily tasks and live your life to the fullest. In addition, they also have some symptoms in common. Both anxiety and depression can lead to:
- Digestive problems.
- Changes in appetite or weight.
- Difficulty sleeping.
- Difficulty concentrating.
- Irritability and restlessness.
If you have any of these symptoms, it’s important to inform a healthcare provider.
Difference Between Depression and Anxiety
If you are feeling different emotions and are trying to figure out if it could be depression or anxiety, pay attention to your energy level and how you feel about the future. Depression often causes a decrease in energy and a lack of interest or motivation to engage in activities. When you feel anxious, you may feel tense and full of energy. This is often accompanied by fast thoughts and excessive worrying.
There is another major difference between anxiety and depression, and that is how they are treated. It is important to talk to your therapist, psychiatrist, or healthcare provider to ensure that you are receiving the appropriate treatment.
Can You Have Both Anxiety and Depression?
Yes, it is actually quite common for people to experience anxiety and depression at the same time. According to the Anxiety & Depression Association of America, almost half of the people diagnosed with depression also have a diagnosis of anxiety. Actually, in many situations, one thing might have caused the other.
“It’s like we’re trying to figure out which came first, the chicken or the egg.” “We’re trying to determine which event happened first, and if one event caused the other,” explains Dr. Jacobs. “For instance, when we feel depressed, it can make us worry, and when we worry, it can make us feel even more depressed.”
If you are unable to leave the house because of severe anxiety, it can make you feel isolated or alone, which can then lead to depression. If you are feeling depressed, you may also start to feel anxious about the tasks or work that you are not able to complete.
Depression can also make you feel anxious and worried about losing control of yourself. When this happens, you may also be more likely to harm yourself. If you are feeling depressed and also experiencing anxiety, getting intensive treatment can be very beneficial. It is important to seek help in this situation.
What to Avoid If You Have Anxiety or Depression?
Fruit Juice
The fiber in whole fruit helps you feel full and slows down the absorption of energy into your bloodstream. If you don’t have fiber in your drink, it’s basically just sugary water that can give you a quick burst of energy but also make you crash soon after. That can make you feel both hungry and angry, which is often referred to as “hangry.” That will not provide relief for anxiety and depression. Make sure to eat your fruit without cutting it into pieces. If you’re feeling thirsty, it’s important to drink water.
Regular Soda
You won’t benefit from this: Fruit juice contains a lot of sugar but lacks nutritional value. Sugary drinks like soda are also directly linked to depression. If you want a fizzy drink, you can try mixing seltzer water with a little bit of juice instead. This will give you a fizzy drink without too many unnecessary ingredients.
Toast
Wait, did you say toast?! Yes, if it is made from white bread. The white flour that is highly processed quickly converts into blood sugar once you consume it. Energy spikes and crashes can be harmful for people with anxiety and depression. You can both have your toast and eat it. Simply choose bread made from whole grains.
Diet Soda
There is no sugar, so there is no problem, right? Not quite. Diet soda can make you feel depressed, even if it doesn’t give you an energy crash like too much sugar does. Actually, it could make you feel even more sad than its sugary counterpart would. Having too much caffeine, which is found in many sodas, can also be harmful for people with anxiety.
‘Light’ Dressing
You may already be aware that it’s best to avoid certain pre-packaged dressings and marinades that contain a lot of sugar, which is sometimes listed as “high-fructose corn syrup.” What about dressings that are labeled as “light” or “sugar-free”? Many sweeteners contain aspartame, an artificial sweetener that has been associated with feelings of anxiety and depression. If possible, it’s a good idea to either check the ingredients of store-bought dressings or make your own dressing from scratch at home.
Coffee
If you’re not accustomed to it, the caffeine in it can cause you to feel jittery and nervous. It could also disrupt your sleep. Neither of them helps with anxiety or depression. Withdrawal from caffeine can also make you feel unwell. If you believe that caffeine is causing you problems, try gradually reducing your intake of caffeine from your diet. If you’re okay with it, or if you drink decaf, coffee can actually help reduce feelings of depression.
Ketchup
Is it mostly tomatoes? Yes, and also a large amount of sugar. There are exactly four grams in one tablespoon. The “light” products may contain artificial sweeteners that could be associated with feelings of anxiety and depression. Instead, give homemade tomato salsa a try. Do you want a little bit of excitement? Include a small amount of cayenne pepper.
Energy Drinks
These can cause abnormal heart rhythms, feelings of anxiety, and difficulties with sleep. That’s because it can be difficult to determine the high levels of caffeine in ingredients like guarana. These drinks often contain a lot of sugar or artificial sweeteners. If you feel thirsty, make sure to drink water. Do you want something sweet to eat or drink? Have a piece of fruit.
Alcohol
Even a small amount can disrupt your sleep. Lack of sleep can increase feelings of anxiety and lead to depression. Having too much sleep can lead to additional issues. However, having a drink might help you relax and become more social. That can have a positive impact on your mental well-being. The important factor is the amount you consume: Women should limit themselves to one drink per day, while men can have up to two drinks per day.
Soy Sauce
This is specifically for individuals who have a sensitivity to gluten. Soy sauce is another type of food that contains gluten, along with breads, noodles, and pastries. It is often found in prepackaged foods. If you have a sensitivity to gluten, it can lead to feelings of anxiety or depression. It can also make you feel tired and not perform at your best. Make sure to read the labels and try to avoid those products.
Frosting
Is it the sugar that causes this? Yes, but there is more to it. Each serving of this product contains approximately 2 grams of “trans fats”. Depression is associated with them. These oils are sometimes referred to as “partially hydrogenated oils” and can be found in fried foods, pizza dough, cakes, cookies, and crackers. Make sure to look at the labels. If you choose to consume fat, it’s best to opt for the “good” kind found in foods like fish, olive oil, nuts, and avocado. These things can improve your mood.
Processed Foods
If you eat a lot of processed meat, fried food, refined cereals, candy, pastries, and high-fat dairy products, you are more likely to feel anxious and depressed. Eating a diet that includes whole grains, fruits, vegetables, and fish can help you maintain a more balanced mood.
Doughnuts
We all enjoy them, and occasional small treats can improve your mood. Just to let you know, doughnuts contain unhealthy fats, white flour with low fiber content that is quickly absorbed by the body, and a high amount of added sugar. If you have to, give them a treat occasionally instead of making it a regular thing.
Conclusion
Identifying the cause of a change in mood and energy levels can be challenging, especially when unsure of the reason. Anxiety and depression are more connected than they appear, often occurring simultaneously. Anxiety can cause persistent and severe worrying, overthinking, and restlessness, while depression can cause sadness and hopelessness. Both conditions can lead to digestive problems, changes in appetite or weight, difficulty sleeping, difficulty concentrating, and irritability and restlessness. It is important to talk to a therapist, psychiatrist, or healthcare provider to ensure appropriate treatment. It is common for people to experience both anxiety and depression at the same time, with almost half of people diagnosed with depression also having a diagnosis of anxiety. In such cases, intensive treatment can be beneficial.
Fruit juice, regular soda, and white bread can all contribute to feelings of anxiety and depression. Fruit juice contains fiber, which helps feel full and slows down energy absorption. Regular soda contains sugar, which is linked to depression. Toast made from white flour can cause energy spikes and crashes, while diet soda can make you feel depressed. Light dressings, like those labeled as “light” or “sugar-free,” contain artificial sweeteners that can cause anxiety and depression. Coffee can cause jittery and nervousness, while homemade tomato salsa can help reduce feelings of anxiety. Energy drinks can cause abnormal heart rhythms, anxiety, and sleep issues. Alcohol can disrupt sleep and increase anxiety. Soy sauce, fried foods, and processed foods can also cause depression. Doughnuts, containing unhealthy fats and added sugar, can be a treat, but should be avoided.