5 Treatment Methods That Can Help With Both Depression And Anxiety

Depression and anxiety disorders are two of the most common mental health conditions impacting adults today. While they are distinct types of mental illnesses, these two in particular often co-occur in the same individual at the same time—a concept known as comorbidity. According to a 2020 study on the topic, the lifetime comorbidity of depression and generalized anxiety disorder (GAD) is 43%. 

The right type of mental health treatment for either condition can vary depending on the individual and how severe symptoms are, but the most commonly recommended options tend to overlap. In other words, most of the treatment approaches and lifestyle changes that can help with depression can also help with anxiety, and vice versa. Below, we’ll explore five of the most common anxiety and depression treatments after a brief overview of these two types of conditions.

What is major depressive disorder?

Major depressive disorder (MDD), often referred to simply as “major depression” or “depression,” is a common but serious mental illness. The exact cause isn’t fully understood, but general psychiatry researchers suspect it usually results from some combination of brain chemistry, genetics, environment, and stressful life events. 

In addition to general MDD, there are other types of depression that may occur during specific times per the Diagnostic and Statistical Manual of Mental Disorders. For example, perinatal depression can affect new parents after the birth or adoption of a child, and seasonal affective disorder (SAD) may affect someone only during certain seasons or times of the year. 

In general, common symptoms of depression include:

• A lack of interest or pleasure in previously enjoyed activities
• A lack of energy
• Significant changes in sleeping habits
• Significant changes in eating habits
• Trouble concentrating
• Irritability 
• Feelings of worthlessness or hopelessness

What are anxiety disorders?

When people talk about anxiety, they’re often referring to generalized anxiety disorder (GAD), one of the most common in the category of anxiety disorders. It’s not the only one, however. There are several forms of anxiety disorders included in the Diagnostic and Statistical Manual of Mental Disorders, fifth edition (DSM-5), including specific phobias, panic disorder, social anxiety disorder, agoraphobia, separation anxiety disorder, and selective mutism. 

Experiencing anxious feelings in stressful situations from time to time happens to virtually everyone. In contrast, these disorders are characterized by significant, persistent anxiety that’s often out of proportion to the event at hand and typically interferes with everyday life, functioning, and overall well-being. 

Each separate anxiety disorder has its own set of symptoms, but common signs of anxiety disorders in general can include:

• Trouble controlling your level of worry
• Feeling on edge
• Difficulty concentrating
• Fatigue
• Irritability
• Physical symptoms like muscle tension, headaches, stomach aches, or chest pain
• Panic attacks

Top depression and anxiety treatment methods

If you’re experiencing symptoms of depression, anxiety, both, or another mental health condition, it’s typically recommended that you seek the support of a mental health care provider. They can evaluate your symptoms, provide a diagnosis if applicable, and suggest treatment methods and/or lifestyle changes that may be best for your specific situation. Especially since substance misuse (formerly referred to as “drug abuse”) and suicide are potential symptoms of either of these disorders, seeking support as soon as possible is typically paramount. 

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

If you are experiencing suicidal thoughts or urges, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or text 988 to talk to someone over SMS. Support is available 24/7.

When it comes to depression and anxiety, some of the recommended treatment methods—supported by research published in places like The New England Journal of Medicine and other well-known sources—may include the following.

1. Regular exercise

So while there’s not yet enough supporting evidence from meta-analyses to confirm that exercise should be a first-line treatment for depression or anxiety in every case, it seems to at least offer significant potential benefits for many living with either or both of these conditions. 

There are multiple biological mechanisms for why exercise can be beneficial for mental health. One of the most commonly cited is that exercise can promote the release of certain brain chemicals related to both mood and new neuron growth. Plus, exercise can act as a distraction from distorted or ruminative thoughts that may be playing on a loop in your brain if you experience one or both of these conditions. That means you may experience at least some relief during and even after engaging in physical activity.

2. Meditation

Meditation is another “self-help method” that may assist you in calming symptoms of anxiety and soothing symptoms of depression. It’s a cultural and spiritual practice associated with the Buddhist tradition that’s been in use since ancient times. In recent years, a worldwide interest in meditation has developed as a result of empirical research on its potential health benefits. Today, people of many different cultures, beliefs, and backgrounds utilize it for both mental and physical health purposes. 

Mindfulness meditation is one form in particular that has been gaining popularity. It’s the process of focusing your attention on the present moment in a nonjudgmental way. By improving mindfulness through regular meditation practice, an individual may become more grounded in the present rather than worrying about the future. 

They may also become more aware of their thoughts, allowing them to challenge and/or shift distorted beliefs that often characterize depression and anxiety. Various studies have suggested that mindfulness meditation may help reduce symptoms of anxiety and depression, so it can be worth trying for individuals who are interested.

3. Eating nutrient-rich foods

There is no "miracle food" for curing depression and anxiety. However, incorporating foods with certain nutrients into your eating habits when possible can have significant impacts on your mood and cognitive functioning overall. Researchers have found evidence that certain nutrients may contribute to brain and body health in a way that could help reduce symptoms of depression, anxiety, and other mental illnesses. 

In addition, avoiding certain other foods could also help support your mental health. For example, frequently consuming foods that are high in sugar have been linked to depressive symptoms in various populations. Similarly, alcohol has the potential to exacerbate depressive symptoms. Remember to consult with a doctor or nutritionist before significantly altering your eating patterns.

4. Antidepressant medication

Antidepressant medications such as selective serotonin reuptake inhibitors are sometimes used as a treatment method for depression and/or anxiety as well—typically in conjunction with other strategies on this list. Antidepressants can be prescribed by your doctor or psychiatrist, so you should consult with them if you think you may benefit from adding medication to your treatment plan. Remember that it's important to speak with a licensed, qualified healthcare provider about your medication options before you start, stop, or change them to help decrease your risk of potentially serious side effects.

5. Talk therapy for depression or an anxiety disorder

Talk therapy is usually the first-line treatment for both depression and various anxiety disorders, whether in combination with other methods on this list or on its own. Cognitive behavioural therapy (CBT) in particular is considered to be the current “gold standard” of forms of psychotherapy with empirical status. It focuses on teaching the patient to learn to recognize and then shift distorted or unhelpful thought patterns that can cause distressing feelings and behaviors related to depression and anxiety. 

That said, other modalities may also help with depression and anxiety, from family therapy with family members to problem-solving therapy. Your provider can suggest one that may be best for your unique situation.

Receiving in-person therapeutic care is not possible for everyone. Some people aren’t able to locate a provider in their area, while others can’t travel to and from an office regularly or can’t afford the high fees often associated with this type of care. In situations like these, online therapy may represent a more convenient option. 

With an online therapy platform like BetterHelp, you can get matched with a licensed therapist who you can speak with via phone, video call, and/or in-app messaging from the comfort of your home. The cost is lower than that of the average in-person therapy session and comparable to that of most insurance co-pays. Research suggests virtual therapy can offer similar effectiveness to in-person therapy, so you can generally feel confident in choosing whichever you prefer.