Mental Wellness

Introduction

Anxiety and depression are among the most common mental health conditions affecting people worldwide. They can impact how you think, feel, and act, often affecting daily life, relationships, and work. Understanding these conditions is the first step towards managing them effectively and supporting others experiencing them.

If you are struggling, remember that help is available. Seeking support is a sign of strength, not weakness.

What is Anxiety?

Definition:
Anxiety is a natural response to stress or perceived danger. However, when it becomes overwhelming, persistent, or disproportionate to the situation, it may be classified as an anxiety disorder.

Types of Anxiety Disorders:

• Generalised Anxiety Disorder (GAD) – chronic worrying about everyday situations
• Panic Disorder – sudden, intense episodes of fear (panic attacks)
• Social Anxiety Disorder – extreme fear of social situations or judgement
• Specific Phobias – intense fear of a particular object or situation
   

Common Symptoms:

• Excessive worrying
• Restlessness or feeling ‘on edge’
• Difficulty concentrating
• Irritability
• Sleep disturbances
• Rapid heartbeat, sweating, trembling
   

Possible Causes and Risk Factors:

• Genetics and family history
• Personality traits (e.g. perfectionism)
• Stressful life events or trauma
• Chronic physical health conditions

What is Depression?

Definition:
Depression is more than just feeling sad or going through a rough patch. It is a serious mental health condition affecting how you think, feel, and function in daily life.

Types of Depression:

• Major Depressive Disorder – persistent low mood, loss of interest in activities
• Persistent Depressive Disorder (Dysthymia) – chronic low mood lasting two years or more
• Bipolar Disorder (Bipolar Depression) – alternating periods of depression and elevated mood
• Postnatal/Postpartum Depression – depression following childbirth
   

Common Symptoms:

• Persistent sadness or emptiness
• Loss of interest in previously enjoyable activities
• Fatigue and low energy
• Changes in appetite or weight
• Difficulty sleeping or oversleeping
• Feelings of worthlessness or guilt
• Difficulty concentrating
• Thoughts of death or suicide
   

Possible Causes and Risk Factors:

• Genetic predisposition
• Imbalance of brain chemicals
• Traumatic life events
• Chronic stress or illness
• Hormonal changes

How Anxiety and Depression Are Linked

Anxiety and depression often occur together. Studies show that nearly half of those with depression also experience anxiety. Anxiety can worsen depressive symptoms and vice versa, creating a cycle that is challenging to break without support.

Understanding their connection helps in seeking integrated treatment and adopting coping strategies that address both conditions.

Managing Anxiety and Depression

Lifestyle Strategies:

• Prioritise adequate sleep
• Maintain a balanced diet
• Engage in regular physical activity
• Limit caffeine and alcohol
• Establish daily routines
• Practice relaxation techniques (deep breathing, grounding exercises)
   

Psychological Approaches:

• Cognitive Behavioural Therapy (CBT) – changing unhelpful thought patterns
• Counselling or psychotherapy – exploring emotional difficulties in a safe space
• Mindfulness and meditation – reducing stress and improving emotional regulation
   

Medical Treatments:

• Antidepressants or anti-anxiety medication may be prescribed by a doctor
• Medication works best alongside therapy and lifestyle changes
   

Crisis Management:
If you feel unsafe with your thoughts, are at risk of harming yourself, or feel suicidal, seek immediate help by calling a crisis line, contacting emergency services, or going to your nearest hospital.