How to Work Through Depression and Anxiety Through Mindfulness

Depression and anxiety are often linked together. This may be because many people experience both at the same time. However, depression and anxiety are two separate conditions. They each have their differences, and understanding those differences can help you form a proper treatment plan.

What Is Depression?

Depression, also known as clinical depression and major depressive disorder, is a serious mood disorder. This disorder affects how you feel, how much motivation you have for daily life, and how you react to life circumstances.

There are several distinct types of depression, including:

• Major Depression
• Persistent major depressive disorder
• Perinatal depression
• Seasonal affective disorder
• Depression with psychosis

It is only if your symptoms last for two weeks or more that you can be diagnosed with depression. 

Symptoms of Depression

If you feel you are experiencing depression, the signs may not be so obvious. However, if you feel persistently sad most of your days and feel hopeless, it may indicate that you have depression. Having depression usually means you have one, a few, or all the following symptoms:

• Feeling restless and frustrated
• Difficulty sleeping, oversleeping, or waking up in the morning
• Loss of interest in everyday activities and hobbies
• Thoughts of suicide
• Feelings of guilt, helplessness, and a pessimistic view of the world.

While this is not an exhaustive list of depression symptoms, experiencing these symptoms could be signs of having a major depressive disorder.

Talking to your doctor about attending an outpatient program at Alter Wellness Care to help combat your symptoms could give you the care you need. Letting your depression symptoms go without proper treatment can make feelings of guilt and thoughts of suicide worsen. Getting help is the first step in having an effective treatment plan to manage your overall symptoms.

What Is Anxiety? 

Anxiety disorder is thoughts, worries, and fears that are persistently bothering you mentally and physically. While some get anxiety out of stress, having an anxiety disorder means thoughts that bother you are persistent and most likely occur on a daily basis.

Like depression, there are several forms of anxiety disorders which include:

• Generalized anxiety disorder
• Panic disorder
• Social anxiety disorder
• Phobia-related disorders

Symptoms of Anxiety

Since each anxiety disorder has its own set of symptoms, it is important to recognize the similarities of symptoms for each condition. The most common symptoms of anxiety disorders include:

• Difficulty controlling your most severe and worrisome thoughts
• Feeling on edge or as if there is an impending doom coming
• Headaches, muscle aches, stomachaches
• Irrational worries about a situation or circumstance.

To receive treatment for your anxiety, it is vital to talk to your doctor or seek help from a psychiatrist. This way, you can learn how to cope and manage your symptoms.

Depression and anxiety are often linked together because they receive many of the same medications and treatments. Also, there has been shown a connection between depression and anxiety at the same time. Treatments vary, but one holistic way of treating both depression and anxiety at the same time is through mindfulness.

What Is Mindfulness?

Mindfulness is about being in the present moment. Being aware of where you are in the present rather than being distracted by things going on around you or your surroundings. This awareness is meant to help you heal through physical, emotional, and mental processes. 

Mindfulness is usually practiced during meditation and yoga. However, it can also be practiced just by being where you are and through breathing techniques. Connecting yourself through breath with the body can help center and balance your mind. This eases the tension that is caused by depression and anxiety.

Mindfulness Treatment for Depression & Anxiety

Taking the time to pause, breathe, and then act can cause your emotions to relax. This, in turn, helps your depression because it brings you back to where you are now rather than focusing on the past. Breathing also helps to relax you and the thoughts you may have because of anxiety.

In a study publication called “Mindfulness at Work,” mindfulness-based treatment has been “clearly linked to reduced symptoms of mental, psychological, and psychiatric conditions.” The study also found that mindfulness had been proven to decrease anxiety, depression, and stress.

There are several ways to achieve mindfulness, especially if you are experiencing a mental health condition like depression and/or anxiety, including: 

1. Cognitive-behavioral therapy (CBT)
2. Dialectical behavior therapy (DBT) 

These two programs are suited to reduce symptoms of depression and anxiety through mindfulness.

#1. Cognitive-Behavioral Therapy for Depression and Anxiety

CBT deals with your thoughts and beliefs that can hinder you from functioning in everyday society. By identifying these thoughts, you can help understand how they lead you to have certain emotions and perform certain actions. 

Mindfulness and CBT can be used to deal with certain emotions that no longer serve your greater good. By challenging faulty thinking and staying in the present moment, you can focus on the things you can do rather than what you cannot control.

#2. Dialectical Behavior Therapy for Depression and Anxiety

DBT focuses on enhancing the existing skills you have when managing your depression and anxiety symptoms. This means that mindfulness, regulation, interpersonal effectiveness, and distress tolerance help you heal. Both mindfulness and DBT can help you learn how your actions are led by your thoughts and how you can challenge those thoughts by centering yourself through breathwork.

Mindfulness is no doubt a unique approach to working on depression and anxiety. However, by working with the right therapist and in the right environment, you can achieve results that reduce your overall symptoms. Remember that you are not alone in this fight, and there is help that can make all the difference when seeking the proper treatment for your mental health condition. 

If you are experiencing signs of depression and anxiety and don’t know where to turn, we can help you. Alter Wellness Care offers several programs that can help you manage your symptoms, getting you back on track to a healthier and happier life. Our mission is to help those experiencing mental health conditions through outpatient and intensive programs. We offer programs that can help you gain the skills to cope with and manage your overall symptoms. Our programs include CBT and DBT, which offer a holistic approach to healing. We encourage you to reach out to our Alter Wellness Care by calling (866) 311-3510 to learn more. We are here to help you heal.