Understanding anxiety
Anxiety disorders are the most common mental health problem, with 10% of Canadians affected by them.1
People with anxiety disorders experience long periods of intense fear or distress that is out of proportion to their real life situations.
There are a number of different types of anxiety disorders, but the symptoms produced by all types affect four areas: physical responses, thoughts, emotions and behaviours.2
Managing anxiety
Anxiety disorders can be treated successfully. The most common treatment is a combination of medication and cognitive behavioural therapy.
There are techniques people can employ to help reduce their anxiety.
Examples include:
- Exercising regularly
- Relaxation activities such as yoga, muscle relaxation exercises, deep breathing and biofeedback
- Getting plenty of sleep
- Avoid alcohol and recreational drugs
- Avoid caffeine (commonly found in coffee, some teas, certain soft drinks and chocolate)
- Be aware that some over-the-counter diet pills and cough and cold medications contain ingredients that can also increase anxiety.
Understanding depression
Depression is a common mental health disorder, and it differs from the usual sad moods that everyone experiences from time to time.
There are a number of types of depression, and they are all categorized as mood disorders.
Symptoms may vary from person to person, but some of the more common symptoms of depression include:
- Feeling sad, guilty, worthless, helpless or hopeless
- Losing interest in things that were previously enjoyed
- Unexplained changes in weight or appetite
- Sleep disturbances
- Decreased energy or feelings of fatigue
- Difficulty concentrating, remembering things or making decisions
- Muscle and joint aches, headaches, cramps or digestive problems that don’t have an identifiable physical cause or that do not respond to treatment
- Thinking about death or suicide
Managing depression
While people with severe depression may require a hospital stay, most people with depression can be treated with medication and psychotherapy. In addition to carefully following their medication and therapy regimens, there are a number of self-help techniques that can help manage depression which includes:7
- Learn as much as possible about depression
- Encourage your family to learn about depression as well
- Watch for warning signs – things that might trigger or worsen your depressive symptoms
- Avoid alcohol and recreational drugs
- Eat nutritious meals and be physically active
- Learn to relax and manage stress. Helpful techniques include meditation, yoga, tai chi and progressive muscle relaxation.
- Don’t isolate yourself.
