Depression and anxiety can occur at the same time. In fact, it’s been estimated that 45 percent of people with one mental health condition meet the criteria for two or more disorders. One study found that half of people with either anxiety or depression have the other condition. Although each condition has its own causes, they may share similar symptoms and treatments.

Symptoms of Depression and Anxiety
Some symptoms of depression and anxiety overlap, such as problems with sleep, irritability, and difficulty concentrating. But there are several key differences that help distinguish between the two.

Depression
Feeling down, sad, or upset is normal. It can be concerning feeling that way for several days or weeks on end.

Physical symptoms and behavioral changes caused by depression include:
decreased energy, chronic fatigue, or feeling sluggish frequently, difficulty concentrating, making decisions, or recalling pain, aches, cramps, or gastrointestinal problems without any clear cause, changes in appetite or weight, difficulty sleeping, waking early, or oversleeping.

Emotional symptoms of depression include:loss of interest in activities or hobbies, persistent feelings of sadness, anxiety, or emptiness, feeling hopeless, anger, irritability, or restlessness, feeling guilty or experiencing feelings of worthlessness or helplessness, suicidal thoughts, suicide attempts.

Anxiety
Anxiety, or fear and worry, can happen to anyone from time to time, too. It’s not unusual to experience anxiety before a big event or important decision.
But, chronic anxiety can be unbearable and lead to irrational thoughts and fears that interfere with your daily life.

Physical symptoms and behavioral changes caused by generalized anxiety disorder include:
feeling fatigued easily, difficulty concentrating or recalling, muscle tension, racing heart, grinding teeth, sleep difficulties, including problems falling asleep and restless, unsatisfying sleep.

Emotional symptoms of anxiety include:
restlessness, irritability, or feeling on edge
difficulty controlling worry or fear, dread, panic.

How to identify the signs yourself
You know what’s normal for you. If you find yourself experiencing feelings or behaviours that aren’t typical, this might be a sign you need to seek help from a healthcare provider. It’s always better to talk about what you’re feeling and experiencing so that treatment can begin early if it’s necessary.

How to manage your symptoms
In addition to a formal treatment plan from your doctor, these strategies may help you find relief from symptoms. It’s important to know, though, that these tips may not work for everyone, and they may not work each time.
The goal of managing depression and anxiety is to create a series of treatment options that can all work together to help, to some degree, whenever you need to use them.

1. Allow yourself to feel what you’re feeling — and know that it’s not your fault
   Depression and anxiety disorders are medical conditions. They aren’t the result of failure or weakness. What you feel is the result of underlying causes and triggers; it’s not the result of something you did or didn’t do.
2. Do something that you have control over
   In the moment, regaining a bit of control or power can help you cope with overwhelming symptoms. Accomplish a task you can manage, such as neatly restacking books or sorting your recycling. Do something to help give yourself a sense of accomplishment and power.
3. You could also create a morning, evening, or even daily routine
   Routine is sometimes helpful for people with anxiety and depression. This provides structure and a sense of control. It also allows you to create space in your day for self-care techniques that can help you control symptoms.
4. Do your best to stick to a sleep schedule
   Aim for seven to eight hours each night. Inadequate or poor sleep can cause problems with your cardiovascular, endocrine, immune, and nervous symptoms.
5. Try to eat something nutritious
   When you’re feeling depressed or anxious, you may reach for comforting foods like chocolates and sweets to alleviate some of the tension. However, these foods provide little nutrition. Try to help nourish your body with fruits, vegetables, lean meats, and whole grains at least once a day.
6. Go for a walk
   Research suggests exercise can be an effective treatment for depression because it’s a natural mood booster and releases feel-good hormones. However, for some people, exercise or a gym can trigger anxiety and fear. If that’s the case for you, look for more natural ways to move, such as walking around your neighborhood or looking for an online exercise video you can do at home.
7. Do something that you know brings you comfort
   Give yourself time to focus on you and the things you like, such as watching a favourite movie, playing board games or flipping through a magazine. Down time is a great way to let your body rest, and it can distract your brain with things that bring you a boost.
8. Reach out to someone you are comfortable talking to
   Strong relationships are one of the best ways to help you feel better. Connecting with a friend or family member can provide a natural boost and let you find a reliable source of support and encouragement.
   

When to talk to your doctor
Symptoms that last two weeks or more may be an indication you have depression, anxiety, or both. Severe symptoms may include:
problems with sleep, unexplained emotional changes, sudden loss of interest, feelings of worthlessness or helplessness.
If you’re not feeling like yourself and want help understanding, make an appointment to see your doctor. It’s important to be open and honest so they can fully understand what’s happening and get a clear picture of what you’ve been feeling.