Is it really [anxious and depressed]? What should I do at this time?

If the feeling of depression is [there is no one in the wilderness], then anxiety is probably [countless worries are crowded in my heart like a golden week crowd].

Some people ask, why do I feel [depressed] and [anxious], or listless and agitated?

Yes, depressive symptoms and anxiety symptoms often go hand in hand.

When Depressive Disorder Encounters Anxiety

The main clinical manifestations of depressive disorder include five aspects:

  1. Significant and persistent depression and pessimism;

  2. Feeling that thinking ability is inhibited and often considering negative things;

  3. Will activities decline and they are unwilling to participate in various daily activities.

  4. Memory and attention decline;

  5. Various physical symptoms such as sleep disorder, fatigue and loss of appetite occur.

The diagnostic criteria for depressive disorder do not involve anxiety symptoms, but surveys show that more than half of depression patients feel anxiety to a certain extent.

In a depressed state, patients often show self-accusation and self-accusation, believing that they are not good enough, that it is meaningless to do what, that there is no hope for everything in the future, that they also feel difficult in doing things in behavior, and that they want to avoid simple or interesting activities in the past.

Pessimistic understanding of oneself and increasingly difficult communication with the outside world may make depressed patients feel anxious-afraid that things will become worse and more terrible than at the moment.

Depression patients may also show anxiety symptoms such as excitement and uneasiness, which is very common in elderly patients. In addition, children and adolescents are likely to have irritable anxiety symptoms when they are depressed.

When Anxiety Disorder Encounters Depression

The main clinical manifestations of generalized anxiety disorder are:

  1. Persistent excessive fear of possible danger or misfortune in the future;

  2. Fidgeting and muscle tension;

  3. Physical discomfort caused by hyperfunction of autonomic nerve, such as palpitation, shortness of breath, chest tightness and headache, occurs;

  4. [Increased Alertness] Brings Irritability, Difficulty in Sleep, Inattention, etc.

Anxiety patients also sometimes feel that they are shrouded in depression.

Persistent anxiety can make people feel unhappy, unhappy and even blame themselves:

    It is difficult to deal with work, interpersonal relationship and life as easily as in the past. Persistent tension and various physical discomfort are painful and unbearable. Too much attention and worry about symptoms give birth to the belief that [I am so anxious that I cannot do anything else well], bringing despair and remorse. The feeling of helplessness to the symptoms, afraid that they can’t get better again.

Is it anxiety or depression?

When anxiety and depression symptoms are shown at the same time, doctors will generally make diagnosis with more serious and dominant symptoms according to diagnostic criteria, symptom manifestations and course development.

If the diagnostic criteria for the two disorders are consistent, they can be diagnosed separately, i.e. [comorbidity].

In fact, an epidemiological study shows that 67% of patients with depressive disorders are suffering from anxiety disorders at the same time, while 63% of patients with anxiety disorders are suffering from depressive disorders at the same time.

In another case, when the diagnostic criteria for both disorders are not fully met, the international diagnostic standard ICD-10 provides the diagnosis of [Mixed Anxiety and Depressive Disorder].

Anxiety and depression, how to do?

One of depression and anxiety has become difficult to cope with. Faced with both, what can we do about what?

1. Campaign

If someone encourages you to find a sport and go to it every day, don’t laugh at him for not giving you more novel skills.

When depression slows down our actions and thoughts, exercise can help our bodies and subjective feelings to become active slowly. However, when anxiety makes people feel that their claws are scratching their hearts and their palpitations are unbearable, exercise is a good way to release pressure. It can make people calm down from the heart. Exercise can also help the body adjust to a better state, thus relieving physical discomfort and restoring normal sleep rhythm.

Step 2: Find the first step and step out

Although depression and anxiety combine to slow down the head, make it impossible to remember things as before, or make it difficult to concentrate, although the situation may make people feel [paralyzed] and unable to do anything, please believe that we can still make the first step of a thing.

Then, break down a thing until each step is specific and detailed, and we will no longer find it difficult to implement it.

Next, focus on the next step, which is a new [first step].

This strategy can prevent us from being trapped by the [incompetence] brought by depression, because at least this step is still manageable. It also prevents us from being kidnapped by endless anxiety, because as things go on step by step, our attention will gradually focus from [countless worries] to what we want to focus on.

And every successful experience of doing things in a state of anxiety or depression will help us find ways to coexist with these [sad depression] or [tense uneasiness].

STEP 3 Be aware of yourself

When thoughts such as [I am really terrible] [this matter will probably have no good results] [in case of that, what should I do like this] [how terrible if an accident happens] come to mind, perhaps emotions will emerge one after another and cannot be controlled at will, but we can first observe our thoughts:

    Is this really the case? Am I exaggerating the problem? Am I worried for no reason? Am I being too hard on myself?

Then, look at the belief behind the idea:

    Do I think [a detail that is not perfect is equivalent to everything that is bad]? Do I think [things must go as expected, otherwise it is unacceptable]?

After realizing that emotions come from these unreasonable thoughts, we can tell ourselves:

    I feel depressed or anxious because there are some unreasonable beliefs in my cognition. Although they always run out automatically, I know that the reality is not what I think.

This can help us to bear and deal with these emotions instead of being carried away by them.

4. Identify with yourself and your emotions

We have to accept the fact that occasional depression and appropriate anxiety are both part of daily life.

We can accept this depressed and anxious self instead of fighting with ourselves. Can accept these bad feelings, they will always exist, will not, cannot disappear completely in life.

In fact, depression and anxiety have their own meaning.

Depression prevents us from making hasty decisions and from doing rash and dangerous things. Anxiety keeps us objective, not [unrealistically cheerful].

Having bad feelings is better than [not feeling]-the latter is emptiness and numbness. The former means that we also have the ability to feel good feelings such as happiness, pleasure, peace, vitality and fullness in life.

After all, good and bad ups and downs are the living days, aren’t they?

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