Anxiety vs. Depression: What's the Difference? And Which Do I Have?

It's not uncommon to feel down, especially when life gets tough.

But sometimes, our minds can keep us locked in a state of worry or sadness, which might mean we're dealing with something more than just a bad day.

We might be grappling with anxiety, depression — or even both. Understanding these two distinct mental health conditions can allow us to make the right changes towards our mental well-being.

This article explores anxiety and depression, and provides some guidance on signs and symptoms to help untangle the two.

Recognizing the Shadows: Symptoms of Anxiety and Depression

Anxiety and depression are like two sides of the same coin: they share many characteristics but are distinct in crucial ways. Although they are two different mental health conditions, they often share some symptoms and often co-occur.

Anxiety often manifests as a persistent sense of worry or fear; an inability to relax; sleep issues; and physical symptoms, like a racing heart.

Further, anxiety can show up in the following ways:

• Excessive worrying or stress about the outcome of a situation
• Feelings of nervousness, worry, or dread
• Struggling during everyday activities like meeting new people
• Restlessness
• Fatigue
• Trouble concentrating
• Irritability
• Muscle tension
• Panic attacks

On the other hand, depression may present with feelings of sadness and a lack of interest or pleasure in activities. Depression can also surface in these ways:

• Overwhelming feelings of apathy or hopelessness
• Feelings of sadness, hopelessness, and reduced energy
• Thoughts of self-harm or suicide
• Persistent feelings of sadness
• Fatigue
• Changes in appetite or weight
• Difficulty concentrating
• Feelings of worthlessness

If you are having thoughts of suicide, please get help now. A crisis hotline provides trained counselors who can walk you through it. If you need immediate help, here’s where to start:

• Text HOME to 741-741 to reach the Crisis Text Line
• Text 838-255 to text the Veterans Crisis Line
• Call or text 988 to reach the 988 Suicide Crisis & Life Line.
• For help in Spanish, call the 988 Suicide Crisis & Life Line at 888-628-9454.

It's worth noting that these symptoms aren't exclusive to one condition or the other.

In fact, it's common for these two to overlap. About half of those diagnosed with depression are also diagnosed with an anxiety disorder. It's critical to consult a mental health professional if we suspect we're experiencing either or both.

It’s important to note that while alcohol is a depressant, drinking exacerbates symptoms of both anxiety and depression.

The Brain's Blueprint: The Neuroscience Behind Anxiety and Depression

Our brain is a command center that influences how we think, feel, and act. Recent studies show that changes in brain structure and function can be linked to both anxiety and depression.

For example, the amygdala, a complex area of the brain that processes emotions like fear, tends to be more active in people with anxiety.

In contrast, depression is often linked to changes in the prefrontal cortex — the area responsible for regulating emotions and making decisions.

Recognizing these neurological factors helps us understand that anxiety and depression aren't merely states of mind — they involve physical changes in our brain. These changes can be addressed through various approaches, like therapy, medication, cutting back or drinking, or a combination of these.

The Shift: Empowering Ourselves to Create Change

Understanding our mental health condition isn't just about naming our experiences — it's about finding pathways to better well-being.

By acknowledging that we might be dealing with anxiety or depression (or both), we're taking the first step in the right direction. Here are some changes that can help us on this journey:

1. Exercise. Regular physical activity boosts our mood by stimulating the brain to release 'feel-good' chemicals like endorphins.
2. 
Meditation. Mindfulness helps us stay present and reduces anxiety by curbing overthinking. Research shows it can actually rewire our brain for the better, warding off symptoms of anxiety or depression.

3. Healthy eating. A balanced diet impacts our brain health. Consuming a variety of fruits, vegetables, lean proteins, and whole grains can help improve our mood.
4. 
Cut back. If you are self-medicating with alcohol, it can actually make matters worse. Re-examine your drinking habits and try making small changes to cut back.

It's crucial to remember that while these steps can improve our well-being, they aren't replacements for professional help. Only a mental health professional can provide a diagnosis and a tailored treatment plan.

The Road Ahead: Courage and Commitment on Our Journey

Anxiety and depression aren't choices, but how we address them can be. It takes courage to face our mental health challenges, but with understanding, resources, and support, we're not alone in our journey.

Keep in mind this article can provide insights towards this journey, but it is in no way a substitute for a professional diagnosis and treatment.

Remember, feeling empowered is not about getting rid of all stress or completely eliminating alcohol from our lives — it’s about making small, manageable changes that steer us towards mental wellbeing. Each step forward is a victory.