How Depression Symptoms Overlap with Anxiety Disorders

Depression and anxiety often overlap, and it’s hard to tell where one ends and the other begins. Both conditions share symptoms like fatigue, irritability, and trouble with focus.

Among people with depression, 45.7% also have an anxiety disorder at some point. For those with anxiety disorders, the chance of having depression ranges from 20% to 70%, depending on the type of anxiety.

This overlap creates confusion, but knowing how these conditions connect—and how they differ—helps.

In this article, you will learn how depression and anxiety overlap, what makes them different, and practical ways to manage both.

Depression And Anxiety Overlapping Symptoms

Let's explore how depression and anxiety share similar symptoms.

Shared Symptoms

Here are the shared symptoms:

• Trouble falling asleep, staying asleep, or waking up too early
• Chronic fatigue that persists even after rest
• Difficulty concentrating or making decisions
• Irritability and restlessness
• Loss of interest in activities you once enjoyed
• Persistent feelings of sadness or anxiety
• Changes in appetite, eating more or less than usual

These shared symptoms make it hard to tell depression and anxiety apart when both are present. Studies show that 85% of people with depression also have significant anxiety, and 90% of those with anxiety have depression as well.

Differences in Symptom Profiles

Now, let's see how depression and anxiety are different.

Anxiety typically involves:

• Excessive worry and irrational fear
• Restlessness and a sense of dread
• Panic attacks
• Physical symptoms like increased heart rate, excessive sweating, muscle tension, jaw clenching, and teeth grinding

Depression is characterized by:

• Overwhelming feelings of sadness or emptiness
• Loss of hope and a sense of helplessness
• Suicidal thoughts or attempts
• Physical symptoms like lack of energy, chronic fatigue, significant changes in weight or eating habits, altered sleeping patterns, and difficulty focusing or making decisions

Anxiety is linked to a heightened fight-or-flight response, while depression slows down physical and emotional responses, leading to lethargy and disengagement.

Shared Brain Mechanisms and Genetic Links

Depression and anxiety also share similar brain and genetic factors.

Here are the shared factors:

1. Amygdala Hyperactivity and Emotional Regulation

Both affect the amygdala, which controls the fight-or-flight response. Research shows the amygdala becomes hyperactive in individuals with these disorders, leading to heightened sensitivity to negative stimuli and impaired emotional regulation.

For example, in depression, the amygdala's overactivity disrupts its interaction with the hippocampus, creating a feedback loop that reinforces negative emotional memories.

This shared neural dysfunction may explain why these conditions frequently occur together, with studies linking amygdala hyperactivity to both heightened fear responses in anxiety and negative cognitive biases in depression.

2. Impaired Prefrontal Cortex Functioning

The prefrontal cortex, involved in decision-making and emotional regulation, is impaired in both disorders. The same study indicates that the ventromedial prefrontal cortex (vmPFC) often shows hyperactivity in depression, contributing to negative cognitive biases.

Meanwhile, the dorsolateral prefrontal cortex (dlPFC), associated with executive function, frequently demonstrates reduced activity. This imbalance disrupts the coordination of rational thinking and emotional control, exacerbating symptoms of both disorders.

3. Shared Genetic Predispositions

They share genetic predispositions. Twin studies show that heritability for major depression is about 40-50%, with similar findings for anxiety disorders. For instance, genetic traits influencing "neuroticism" or a tendency toward negative affectivity can predispose individuals to both depression and anxiety.

Furthermore, shared genetic pathways may explain why families with histories of depression often report higher incidences of generalized anxiety, panic disorder, or social phobia.

4. The Cycle of Worrying and Irritability

Worrying and irritability are common symptoms of both anxiety and depression, and they often intensify each other in a cycle. For example, excessive worry can lead to irritability and heightened stress, which can then deepen feelings of hopelessness and fatigue associated with depression.

Similarly, the irritability from depression can strain relationships or daily activities. This increases stress levels and amplifies anxiety.

This creates a self-perpetuating loop where each condition exacerbates the other that makes it harder to break free from their combined effects.

Causes and Risk Factors of Depression and Anxiety Overlap

Now, let’s understand why depression and anxiety often occur together.

Biological and Genetic Factors

Biology and genes play a big role in both depression and anxiety. As mentioned above, both conditions involve problems in the amygdala, the part of the brain that handles fear and emotions. This can make you feel more fearful with anxiety or numb and hopeless with depression.

A study with over 40,000 people found that certain genes make you more likely to have both disorders. The prefrontal cortex, which helps with decision-making and controlling emotions, also doesn't work properly in both conditions.

Environmental Triggers and Stressful Life Events

Things happening around you can lead to both depression and anxiety. Here are some environmental triggers:

• Experiencing physical or sexual abuse
• Witnessing life-threatening events or violence
• Going through a divorce or the end of important relationships
• Facing financial problems like losing a job or having too much debt
• Losing someone you love through death or separation
• Having long-term responsibilities caring for family members with serious illnesses
• Dealing with ongoing stress at work or being harassed
• Facing academic pressures, especially for young people

These events, especially if you already have vulnerabilities, can greatly increase the risk of having both depression and anxiety.

Chronic Disease and Pain

Living with long-term illnesses is closely linked to both depression and anxiety. Here are some common chronic conditions:

• Diabetes
• Cancer
• Chronic pain conditions like arthritis or fibromyalgia
• Neurological disorders, including multiple sclerosis

These conditions reduce your quality of life because of physical limitations. Worries about your health increase anxiety, and ongoing pain can make you feel hopeless and despairing.

Nongenetic Risk Factors

Several non-genetic factors contribute to depression and anxiety overlapping. Here are some nongenetic risk factors:

• Adverse childhood experiences like abuse or neglect can change how you handle stress, making you more likely to develop both conditions.
• Overprotective parenting can lead to higher anxiety and fear of failing.
• Criticism or harsh parenting can lower your self-esteem, increasing the chance of depression.
• Experiencing natural disasters, financial crises, or other sudden stressors.
• Being bullied or harassed, especially when you're young.

Personality Traits and Vulnerabilities

Certain personality traits increase the risk of both depression and anxiety. People who are emotionally unstable or react strongly to stress are more likely to develop these conditions. When combined with environmental factors, these traits can lead to ongoing emotional distress.

Smoking, Substance Use, and Mental Health

Lifestyle choices like smoking and using substances also play a significant role in both depression and anxiety. Here are some impacts of these habits:

• Smoking: About 30% of cigarettes smoked in the US are by individuals with mental health conditions. While nicotine can provide short-term stress relief, withdrawal makes symptoms worse over time.
• Alcohol and Drug Use: Alcohol is a depressant that can make depressive symptoms stronger. Stimulants like cocaine or amphetamines increase anxiety and cause long-term mood instability.

Coping Strategies for Managing Depression and Anxiety Together

Managing depression and anxiety together requires effective strategies that address both their shared and unique symptoms.

Self-Management Techniques

You can use several techniques to manage depression and anxiety:

Exercise

Aim for 2.5 to 5 hours of moderate exercise each week or 30 minutes daily. Exercise boosts endorphins and serotonin, which improve your mood.

In one study, Walking or jogging lowers symptoms by 62%, yoga by 55%, and strength training by 49%. Vigorous exercises work better than light ones, and yoga and strength training are easier to stick with. These benefits apply to people with different depression levels and other health conditions.

Sleep Hygiene

Trouble sleeping is common. Try to:

• Set a regular sleep schedule
• Create a quiet and comfortable sleeping environment
• Avoid screens, caffeine, and heavy meals before bedtime

Dietary Adjustments

Eat a healthy, balanced diet with vegetables, whole grains, and lean proteins to support your brain health.

According to the New York Post, foods like leafy greens, salmon, and pumpkin seeds provide essential nutrients, including antioxidants, omega-3 fatty acids, and vitamins, which can reduce stress, enhance mood, and promote brain function.

Including these foods in your diet strengthens the gut-brain connection, which is crucial to mental well-being.

Avoiding Stimulants and Depressants

Stay away from smoking, alcohol, and recreational drugs as they can make your symptoms worse. Nicotine might give short-term stress relief, but withdrawal can increase anxiety.

Research shows that vaping these substances is linked to higher rates of anxiety, depression, and even suicidal thoughts, especially in young people. Nicotine can increase stress and addiction, while tetrahydrocannabinol (the primary psychoactive compound found in cannabis) may temporarily relieve anxiety but often leads to heightened emotional instability.

Instead of providing a lasting solution, these substances disrupt the brain's natural ability to regulate mood and stress, creating a cycle that can make mental health challenges harder to manage.

Social Support Systems

Having a strong support network is crucial. Here are ways to build it:

• Communicating with Family and Friends: Share your feelings with loved ones to reduce feelings of isolation. Doing activities together can help you feel more connected and less lonely.
• Joining Support Groups: Participate in local or online support groups where you can share experiences and get encouragement from others facing similar challenges.

Studies show that individuals with strong perceived social support experience fewer mental health challenges, including lower rates of depression, anxiety, and suicidal ideation. This support offers a sense of connection and promotes coping skills.

Leveraging these systems through friends, family, or community networks can improve your resilience and overall mental well-being during challenging times.

Therapy-Based Approaches

Therapy can help you address the root causes of depression and anxiety. Consider these approaches:

Cognitive Behavioral Therapy (CBT)

This therapy helps you identify and change negative thought patterns that contribute to your anxiety and depression. Keeping a journal can help track your triggers and progress.

A meta-review of over 494 studies with more than 221,000 participants found that CBT significantly improved health-related quality of life. It also reduced anxiety and depression symptoms.

CBT works by helping individuals identify and change negative thought patterns, making it beneficial across various conditions and age groups. Its effects are consistent even in long-term follow-ups of over 12 months.

Exposure Therapy

Exposure therapy is a proven treatment for anxiety and depression that helps people face their fears and reduce avoidance behaviors.

Research shows it can lower symptoms by 40-60% for conditions like phobias, social anxiety, and PTSD. This therapy involves gradually confronting feared situations, such as public speaking or driving, in a safe and controlled way. For depression, it targets avoidance patterns, like isolating from others, by encouraging engagement in meaningful activities.

Studies highlight its effectiveness, with about 75% of patients reporting significant improvement. Exposure therapy helps retrain the brain to see feared situations as less threatening, reducing both anxiety and depressive symptoms.

Behavioral Activation (BA)

Engage in activities you once enjoyed, such as hobbies, socializing, or physical activities, to improve your mood.

A major study found that BA is as effective as cognitive-behavioral therapy (CBT), with both treatments showing a 50% reduction in depressive symptoms for about two-thirds of participants.

Unlike CBT, which targets negative thoughts, BA encourages people to take action based on personal values, helping them break patterns of avoidance and withdrawal.

BA is 20% cheaper than CBT, costing around $975 per patient compared to $1,235, making it a promising option for expanding access to depression treatment globally.

Quick-Relief Techniques

When you feel overwhelmed, these techniques can provide immediate relief:

• Deep Breathing: Inhale deeply for four counts, hold for four, and exhale for four. Repeat until your heart rate slows and you feel calmer.
• Grounding Techniques: Focus on your senses by identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
• Visualization: Imagine a peaceful and safe place, like a quiet beach or a serene forest, and focus on the details to help calm your mind.

Lifestyle Adjustments

Making certain changes in your daily life can support long-term management of symptoms. Stick to regular schedules for meals, work, and sleep to reduce feelings of unpredictability.

Also, use techniques like progressive muscle relaxation and body scans to ease physical and emotional tension.

Wrap Up

Both anxiety and depression can cause fatigue, irritability, and trouble focusing, but they also have unique traits. Anxiety brings excessive worry, restlessness, and physical symptoms like a racing heart, while depression is marked by deep sadness, hopelessness, and low energy. Stressful events, brain changes, and genetic factors contribute to both conditions.

However, you can take steps to manage them. Exercise, a balanced diet, and therapies like CBT are proven strategies. Building strong social connections reduces isolation and boosts resilience. Quick-relief methods, such as deep breathing or visualization, can help in overwhelming moments.

FAQs on Depression Anxiety Overlap

Can depression and anxiety overlap?

Yes, it’s common to experience both conditions together. They often overlap in symptoms like trouble sleeping, fatigue, and difficulty concentrating.

What causes anxiety and depression to occur together?

Shared factors like genetics, stress, chronic illness, and personality traits can contribute to both conditions happening simultaneously.

Do I need a diagnosis to seek treatment?

A diagnosis isn’t required to make lifestyle changes, but professional treatment, like therapy or medication, usually requires one.

Can high anxiety lead to depression?

Yes, high anxiety can lead to depression, especially if it limits your daily activities and social life.