Anxiety/Depression

It is estimated that anxiety and depression affects more than 40 million people in the US. When the

COVID 19 pandemic started in 2020 according to the World Health Organization; anxiety increased by

25.6% and depression increased by 27.6%.

Stress can be from a loss of a job, losing a loved one or getting married, having a new baby. Everyone

experiences stress at one time or another. Stress is an event one may view as out of their control, and it

can occur daily. How you react shapes your ability to cope when these situations arise and if not dealt

with in a healthy way; this is where anxiety or depression symptoms can arise. Sometimes one may

experience both anxiety and depression at the same time. When these do exist, it can be hard to treat

as you need to treat the one being presented at the moment.

What are some of the signs:

Anxiety:

 Increased heart rate

 Tightness in chest

 Rapid breathing

 Racing thoughts

 A feeling of being overwhelmed.

 Physical symptoms such as headaches, muscle tension, nausea, diarrhea

There are different types of triggers that may bring anxiety such as:

 Specific phobias: spiders, snakes, thunderstorms, elevators

 Social anxiety: fear of being around other people in social situations.

 Generalized anxiety: a severe, ongoing anxiety that interferes with daily activities.

 Separation anxiety: a child being separated from a parent.

 Panic disorder: an abrupt surge of intense fear or discomfort

Depression can occur at times, especially during difficult events in one’s life. If you have the following

symptoms even if there are positive events or changes that don’t seem to improve your mood for longer

than 2 weeks; it may be time to seek treatment.

 Persistent sad or “empty” moods

 Feeling hopeless

 Irritability

 Feelings of guilt, worthlessness or hopelessness

 Loss of interest or pleasure in activities or hobbies

 Decreased energy.

 Difficulty sleeping or oversleeping.

 Thoughts of death or suicide or suicidal attempts

There are options to help with anxiety/ depression.

Talking with a therapist or counselor is helpful. They can help you understand what the triggers are that

may precipitate anxiety/ depression. It is kind of like trying to put together a puzzle and the pieces are

all over the place.

Acupuncture can be an effective treatment for anxiety/ depression as it helps to reduce stress hormones

like cortisol, increases levels of serotonin (happy hormone), regulates the autonomic nervous system,

calms the mind and promotes relaxation.

Meditation can also be very beneficial as it can you a sense of calm that benefits you emotional well-

being and overall health. It can be used to help you relax and cope with the stress you may be

experiencing and help you stay centered and keep inner peace.

Eating healthy is also beneficial. Foods high in Omega-3 fatty acids have a positive effect on the brain by

reducing inflammation, regulate dopamine and serotonin- two hormones that have a calming effect and

help the brain’s ability to handle stress. Salmon is a good source for Omega-3 ’s.

Quality sleep is crucial to good mental health and lowers the likelihood of depression. Cortisol (a stress

hormone) produced in the adrenal glands that causes the “fight or flight” response. When we do not get

enough sleep; too much cortisol is produced putting our bodies in a constant state of stress disrupting

our physical, mental/emotional status. Some tips that may help include establishing a regular bedtime

routine that allows you to unwind from the day and relax. Create a bedroom that is dark, cool and quiet

so you can go to sleep. Exercise regularly but avoid strenuous activity prior to sleep. Avoid alcohol or

caffeine prior to bedtime. Avoid using screens such as smartphones, laptops, television- the light from

these screens have a negative effect on sleep. Avoid stimulating activities such as games, social media or

news that can make you feel anxious prior to bedtime.

If you feel you need to speak to someone you can call or text.

NATIONAL MENTAL HEALTH HOTLINE

1-866-903-3787

A trained professional will take your call and assist you. This hotline is available 24/7 and is available

to all US residents.

Florida hotline 2-1-1

Suicide and Crisis Lifeline 988

Text HOME to 741741

A trained Crisis counselor will text and respond from a secure online platform. They are available 24/7 and available in the US.