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Research shows that well over 50 percent of people with depression experience anxiety. Anxiety really gets in the way of productivity, especially if you get anxious from deadlines or working with other people. On top of your depression, which is bad enough, the anxiety can feel unbelievably overwhelming. When you add worry, a racing heart, and a true fear that something is going to go wrong, getting things done can feel impossible.
Anxiety often comes in waves, and sometimes you can feel it well up as soon as you have a new task to complete. Anxiety can make your body uncomfortable, affect your breathing, and make your heart beat so fast you’re sure there’s something physically wrong with you. It’s definitely hard to keep going on a project when you feel physically ill, but it’s important to recognize anxiety for what it is—a physical reaction to a specific problem you can control.
The more adept you become at using the strategies in this book to get things done, the greater your chances your anxiety will be reduced significantly. Seeing what you can do versus what you anxiously fear you’ll never be able to do helps you relax and get more things done with ease.
Are any of these signs you have trouble with anxiety familiar?
What does your anxiety feel like? It might be that you were not even aware you had the problem. Now that you know, changes can be made to help the symptoms.
Albert’s Story
I’ve had panic attack feelings at big sports events, crowded movies, parties, when driving to a place I don’t know, and under work deadlines. It’s especially bad if I have an obligation I know I have to meet or else. I have trouble breathing, and once thought I was having a heart attack.
I never associated this with depression. I see my depression as a lethargic feeling, like I have trouble getting out of bed. When I thought about it, I realized that I often feel like something is wrong when I’m down. I feel a buzzing feeling and a lot of worry that it’s affecting my work. Work just isn’t very rewarding when I feel lousy and then feel anxious on top of that.
My first sign that I’m anxious is my breathing. I’ve started doing yoga on my lunch break. Just to get all that air in and out really helps. It helps with the depression, too. I’m more productive in the afternoon when I breathe a lot more.
My Story
I have a lot of anxiety. In fact, all the symptoms listed in the following “Exercise” section are my own. I feel anxiety in response to stressful projects, such as when I have a book due, but I also get it in really dumb situations, such as when a friend calls and asks me to go to lunch when I have a deadline. I’ve gotten anxious because I have to find a parking place. I constantly worry that I’ll be late and I’ll miss something. I clench my jaw and tend to get very, very impatient with the people in my life. If they ask me something when I’m depressed, I snap at them. They don’t deserve this at all. I was like this for years and didn’t know why.
The anxiety is often in response to something outside myself, but I never know what’s going to trigger it. On some days, I can write without worry; on others, I’m so anxious I can hardly sit and I feel that nothing’s going right. It’s very uncomfortable. My last book caused me a lot of terrible anxiety, and I ended up stopping the project to protect my health. I want to get things done, but not when they’re so stressful I can’t do them!
What I do now:
Social Media and Technology
The volume of information online can increase anxiety so drastically that all you have to do is visit a few news pages and, before you know it, your worries about the world have gone through the roof. If you already deal with a lot of anxiety when you’re depressed, adding more to this by seeking out stories about the awfulness of the world makes no sense. Limiting screen use that creates anxiety is always the goal, but you can also use technology itself to manage your anxiety. The first place to start is a breathing app or video.
These videos are often very basic. Some are animations that show figures getting bigger and smaller. You simply follow these images with your breath to regulate breathing. Regulating your breathing is the first natural step to managing anxiety. Meditation apps can also help manage anxiety. If you wake up anxious, use technology to your advantage and simply ignore the morning news. This is a process. You might be hooked on specific news outlets and have the idea that you must know what is happening all around you. Well, maybe managing anxiety is more important right now. Try removing yourself from the endless news cycle and see if it helps with your anxiety.
Script
I have a lot of anxiety when I’m depressed. They are a team. You might notice that I am fearful of things I would normally do with ease. Anxiety takes over my body very quickly. I need your help when this happens. Please look for changes in my breathing. I might have a wild look in my eyes. I will fidget and not be able to settle anywhere. I might stay in the house more and isolate so that I can calm myself down, but I know that this is not the answer. When you see the signs of anxiety, or I tell you that I’m anxious on a particular day, you don’t have to fix me, but you can absolutely say this: “You wanted me to remind you that anxiety is very physical and that taking care of the physical symptoms first will help with the thoughts as well. Let’s do the anxiety breathing that allows your body to get a balance of oxygen and carbon dioxide. I found a video we can watch together or we can take a walk that requires some focused breathing.” I will not want to do this, so remind me that I asked you to make this suggestion!
Exercise
Knowing what happens in your body when you feel anxiety can make it a lot easier to either accept or get more help for what you’re feeling. Look over the following list and check the anxiety symptoms you experience when you’re depressed:
Now ask yourself what tasks make your anxiety worse. What happens at work that brings on anxiety? What happens with obligations? Having to plan for or going to an event? Are you on a medication or using a ‘natural’ substance that could cause anxiety? The better you know the first signs of anxiety, the better you can help yourself catch it before it goes too far.
If you continue to feel these symptoms when you’re not depressed, talk with a healthcare professional about getting help for general anxiety.
ASK DR. PRESTON
Question
Does anxiety come from the same brain issues as depression? Why do they so often go together?
Answer
Anxiety involves very different brain structures than depression. About 25 percent of people with major depression have a diagnosable anxiety disorder, while another 25 percent have significant anxiety that’s considered a part of depression itself. Thus, depression can definitely have symptoms of anxiety without there being a separate disorder. With chronic low-grade depression, also known as dysthymia, about 50 percent of people have coexisting generalized anxiety disorder.
It’s also common for people living with panic disorder, crippling social anxiety, post-traumatic stress disorder, and obsessive-compulsive disorder to develop a secondary or “reactive” depression in response to the havoc the anxiety causes in their lives. In other words, ruined relationships, work problems, or intense social anxiety can make people feel perpetually isolated and lonely. This can lead to and definitely increase depression.
There’s some good news about anxiety. Because it’s often considered a part of depression, when you’re less depressed, you might find that the anxiety is lessened significantly as well. Anxiety can also be effectively managed through behavioral changes and exercise. A naturopath, masseuse, or a yoga class can make a difference as well.
Here are some other thoughts to consider:
Remember: Anxiety is a normal part of depression for many people, but if the anxiety doesn’t get better, talk with a doctor to find out what’s medically available to help you.