Turn on the news or scroll through social media, and you can quickly become overwhelmed by negativity. Political conflict, war, illness, and suffering of any kind — even if it doesn’t affect you directly — can take a toll on your mental health.
The Prevalence of Anxiety and Depression
Mental health issues like anxiety and depression were already prevalent in society before the global pandemic, but the challenges of the last few years added to the problem.
An analysis of global data reveals that, in 2020, cases of major depressive disorders rose by 28%, and anxiety disorders increased by 26%. Even as the pandemic begins to fade into the background, economic challenges and political conflicts have added to many individuals’ sense of weariness. Relationships, work, school, and many other aspects of our personal lives can also add stress.
Unfortunately, there will always be triggers contributing to stress and anxiety. So rather than simply waiting for things to get better, you should learn how to cope with anxiety and depression and enjoy better mental health, even amid challenges.
Understand What You’re Dealing With
The first step in managing your mental health is understanding the issues you’re up against. You should speak with a qualified mental health professional for an accurate diagnosis, but here is a basic overview of how depression and anxiety often look.
Depression
One in six people will experience depression at some point in their lives. This condition can present itself in many ways, but common symptoms include:
- Persistent feelings of sadness or apathy
- Loss of appetite or emotional eating
- Insomnia or excessive sleeping
- Low energy levels
- Difficulty thinking clearly
- Suicidal thoughts
Cases of depression range from mild to severe, so don’t assume you’re not dealing with depression just because your symptoms are only mildly disruptive. Of course, it’s normal to experience sadness and other symptoms of depression as a response to difficult circumstances. However, when these feelings persist, you may be dealing with a mental health condition.
Anxiety
Anxiety disorders are even more common than depressive disorders, affecting up to one in five adults in the US every year. This includes specific disorders like generalized anxiety, social anxiety, separation anxiety, and various phobias. Some common symptoms of anxiety include:
- Intense feelings of nervousness
- An unwarranted sense of impending danger
- Trouble concentrating and blocking out intrusive thoughts
- Insomnia
- Physical signs of unease like increased heart rate, sweating, indigestion, and rapid breathing
Some people may misunderstand their anxiety as normal fears. Although it is normal to experience anxious feelings, you know you’re dealing with an issue when you can’t identify the cause of these feelings or when the feelings are disproportionate to the cause.
Comorbidities
It’s also important to note that depression and anxiety can often go hand in hand. Research shows that most patients with depressive disorders also have elevated comorbid anxiety symptoms. Though these disorders are different, they can work together to disrupt your life and negatively affect your mental health.
The good news is that research shows psychotherapy aimed at addressing depression also leads to significant improvements in anxiety symptoms.
How to Cope with Depression and Anxiety Amid World Crises
There are several steps I encourage people to take to alleviate the depression and anxiety they experience.
Unplug When Needed
If your anxiety or depression is stemming from, or worsened by, current events, it may be wise to unplug for a little while. It’s natural to want to keep up with what’s going on in the world around you, but you need to know your limits.
Consider taking certain days off from the news and social media to quiet the noise and concentrate on your personal life and wellness. You may even need to take a vacation or a mental health day away from work or school to recenter yourself.
Take Care of Your Mind and Body
Implement positive self-care wherever you can. There can be a strong connection between mental and physical health, so many self-care practices can benefit both. Some self-care practices that can help improve your mental health include:
- Committing to a healthy sleep schedule
- Exercising regularly
- Meditating or praying
- Practicing yoga
- Engaging in hobbies you love
- Spending time in nature
These practices can lift your mood and quiet your mind when you’re overwhelmed by negative thoughts. Incorporating these positive practices into your daily or weekly routines can help you maintain balance, even when circumstances around you seem chaotic or distressing.
Talk to a Mental Health Professional
It’s important to understand that independent coping techniques are not a replacement for treatment from a mental health professional. You should seek a licensed independent social worker, a licensed counselor or a psychologist to discuss your mental health struggles.
Talk therapy, also known as psychotherapy, can make a significant difference for many people. Research demonstrates that psychotherapy is effective for many mental health issues and across diverse populations.
Combine Therapies
In some cases, talk therapy alone may not be enough to help someone fully manage their anxiety or depression. In these instances, mental health professionals should encourage clients to consult with their physician about medication. Certain medications can correct chemical imbalances or otherwise improve your mental health.
Keep in mind that medication alone is not as effective as medication combined with psychotherapy. There is much evidence to suggest this combination of medication and psychotherapy is often the most effective means of treating depression and anxiety.
The coping mechanisms we discussed above can also add to the benefits of psychotherapy for a more comprehensive treatment of your depression or anxiety. For example, a recent study found that yoga complemented cognitive behavioral therapy to improve anxiety and depression outcomes, especially because it provided patients with a coping technique they could implement on their own.
There’s Never Been a Better Time to Improve Your Mental Health
A silver lining of these difficult times we’re living through is that many who previously didn’t take their mental health seriously or felt barriers to reaching out to professionals are becoming more aware of the importance of mental health.
If you’re struggling, know that you’re not alone and don’t have to grin and bear it. Social workers and other mental health professionals understand what you’re going through and are there to help you turn the page on your anxiety or depression so you can enjoy feelings of peace and hope amid challenging times.
