The 6 Differences Between Anxiety and Depression, According to Experts

We all have bad days now and then. However, you may have clinical depression or anxiety if persistent sadness or worries interfere with your quality of life.

How can you tell the difference, and what should you do if your struggles seem insurmountable?

// What Are the Differences Between Anxiety and Depression?

Anxiety and depression often overlap to the point where it’s challenging to determine which came first. Up to 60% of people with depression may also have anxiety, and when you think about it, it’s easy to see why.

Your depression may stop you from performing at your best, which then leads to fears about falling behind in life. Alternatively, maybe your anxiety prevents you from doing the things you used to love, which in turn leads to depression. It’s not easy to untangle these conditions, but leaving them untreated lets them worsen alongside each other.

Though everyone’s state of mind is different, anxiety and depression can affect your emotions, energy, sleep, thought patterns, physical wellness and focus in various ways.

	Anxiety	Depression
Emotions and mood	Fear Worry Feeling on edge Dread Waiting for the worst Intrusive thoughts	Sadness Hopelessness Thoughts of self-harm or suicide Feeling worthless Low self-esteem Lack of self-care
Energy	Restlessness	Exhaustion
Sleep	Difficulty falling or staying asleep	Sleeping too much or too little
Thought patterns	Overthinking Indecisiveness Focus on worst-case scenarios	Difficulty concentrating Inability to experience joy Loss of enthusiasm
Physical symptoms	Shakiness/feeling faint Adrenaline surges due to fight-or-flight response Shortness of breath Muscle tightness	Lethargy Unexplained aches and pains Upset stomach Appetite changes
Primary challenge	Worry about handling ongoing or upcoming issues	Regrets and sadness about the past, with a sense of pointlessness about the present and future

This guide is only a general starting point — either condition can cause symptoms such as sleep disturbances, appetite changes or digestive upset. Your point of focus may vary, too. Some people with anxiety spend a lot of time dwelling on the past and overthinking every interaction. Meanwhile, depression makes others dread the future and ignore past events.

// What to Do if You Have Depression, Anxiety or Both

You’re not alone if you identified with anything in the above list of symptoms. First, forgive yourself. You have done nothing wrong to cause these mental health issues, and you deserve to feel better.

If you have thoughts of self-harm, please stop here and call or text the National Suicide and Crisis Lifeline at 988, where someone is available 24/7 to talk with you.

Next, schedule an appointment with a medical professional. Sometimes, low mood and anxiety have a physical cause in an underlying treatable illness. Your general practitioner can also explain various medication options or refer you to a qualified therapist.

// Self-Care for Anxiety and Depression

In addition to professional support, many proven self-care options can ease anxiety and depression symptoms. These suggestions may seem much easier said than done amid your challenges, but baby steps toward any of them will put you in a stronger position.

1.   Find Your Tribe

A 2021 survey found that 36% of Americans feel seriously lonely — and that matters, because we are inherently sociable beings who need human interaction. Sometimes, finding where you belong means expanding beyond your current family and friends. Meet like-minded people by trying new activities or going places you’ve never visited. Though stepping outside your comfort zone may initially feel intimidating, the benefits of taking that leap can be enormous. 

2.   Spend Time in Nature

While research into the links between nature and mental health is ongoing, nature therapy shows promising results in treating depression, anxiety and mood disorders. Try walking in the park, forest bathing or conservation volunteering.

3.   Get Some Exercise

Moving your body is always good for you. Studies suggest that walking, jogging, yoga andr strength training are effective treatments for depression, with or without co-occurring anxiety. Exercise releases feel-good chemicals in your brain and might get you out of the house and into others’ company. Gardening and hiking are excellent active hobbies for people with depression — their shared connection to the outdoors may be the secret.

4.    Spend Time With Animals

Don’t underestimate the power of pets. According to the American Psychiatric Association, 69% of pet owners believe their furry, finny and feathered friends reduce stress and anxiety. Plus, the responsibilities of caring for a pet give you a reason to shift your focus outward. If you don’t have a pet, you could try volunteering at an animal shelter or pet sitting for a friend.

5.   Try Mindfulness

Ample evidence shows mindfulness can positively impact mental health. A recent study with participants from 91 countries showed that 10 minutes a day of mindfulness practice significantly improved depression and anxiety symptoms and sleep quality. If you are new to meditation, an app is a good place to experience different styles.

// Recovering From Depression or Anxiety

Both these conditions can severely impact your life, and it may sometimes feel like there is no way out. However, hope is available, whether that’s through medication, talk therapy or self-care. The road may be long and bumpy, but you should never give up on yourself. Please reach out to get the support you deserve.

// Mia Barnes, Editor of Body+Mind